July 13, 2013
Workout: (Pull)
1. Rack Pull
60kg x 6
70kg x 2x6
75kg x 3

2. Wide Grip Lat Pulldown
40kg x 10
45kg x 10
50kg x 2x10

3. Sterling Low Row
30kg x 8
35kg x 8
40kg x 2x8

4. Facepull
44lbs x 2x10

July 14, 2013
Workout: (Push)
1. Flat Barbell Bench
30kg x 8
35kg x 8,6
30kg x 6

2. Sterling Shoulder Press
10kg x 8,7,7,7

3. Flat Dumbbell Fly
8kg x 3x12

4. Cable Crossover
40lbs x 3x12

5. Triceps Extension
30lbs x 3x12

July 18, 2013
Workout: (Whole Body)
1. Squat
40kg x 10
45kg x 10
50kg x 2x8

2. Sumo Deadlift
40kg x 6
45kg x 6
50kg x 6
55kg x 4

3. Flat Barbell Bench
20kg x 3x12

4. Sterling Shoulder Press
5kg x 3x10

5. Sterling Lat Pulldown
30kg x 3x12

July 19, 2013
Workout: (Pull)
1. Pull Ups
BW x 3x6

2. Rack Pull
50kg x 6
60kg x 6
70kg x 6
80kg x 3

3. Dumbbell Row
20kg x 10
22kg x 2x8

4. Seated Cable Row
86lbs x 2x8
97lbs x 8

5. Cable Crossover
40lbs x 12
50lbs x 2x12

July 23, 2013
Workout: (Push)
1. Sterling Incline Press
10kg x 12
15kg x 3x12

2. Sterling Shoulder Press
10kg x 4x8

3. Cable Crossover
40lbs x 12
50lbs x 8

4. Dumbbell Fly
8kg x 3x12

5. Triceps Extension
30lbs x 3x12

July 24, 2013
Workout: (Pull)
1. Sterling Lat Pulldown
30kg x 4x12

2. T Bar Row
15kg x 12
20kg x 3x8

3. Seated Cable Row
86lbs x 4x12

4. Supinated Lat Pulldown
30kg x 3x12
35kg x 12

Note: Been busy

July 29, 2013
Workout: (Pull)
1. Sterling Lat Pulldown
35kg x 4x10

2. Rack Pull
40kg x 6
50kg x 6
70kg x 6
80kg x 6

3. Seated Cable Row
86lbs x 8
75lbs x 3x10

4. Lat Pulldown
35kg x 10
30kg x 3 x10

July 31, 2013
Workout: (Push)
1. Flat Dumbbell Press
15kg x 12
20kg x 3x8

2. Incline Dumbbell Press
10kg x 10
12.5kg x 3x8

3. Flat Dumbbell Fly
5kg x 4x12

4. Push Ups
BW x 3x8

nice! are you on a 3 day split if i may ask