22 June 2016
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Weight = 93kg

Pull-up
Assisted 47kg 6 reps x 4

Barbell squat
20kg bar
+ 20kg for 6 reps x 2 (10kg plates) warm-up
+ 55kg for 6 reps x 5 (20 + 5 + 2.5kg plates)

Bench press
20kg bar
+ 10kg for 6 reps x 2 (5kg plates) warm-up
+ 27.5kg for 6 reps x 5 (10 + 2.5 + 1.25kg plates)

Barbell row
20kg bar
+ 10kg for 6 reps x 2 (5kg plates) warm-up
+ 30kg for 6 reps x 5 (10 + 5kg plates)
-- need to work on the form. will de-load at the next workout

Farmers walk
40kg for 40 steps x 5 (20kg kettlebells)
30 June 2016
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Weight = 93kg

Pull-up
Assisted 45kg 6 reps x 1
Assisted 42.5kg 6 reps x 1
Assisted 40kg 6 reps x 1

Barbell squat
20kg bar
+ 20kg for 6 reps x 2 (10kg plates) warm-up
+ 57.5kg for 6 reps x 5 (20 + 5 + 2.5 +1.25kg plates)

Overhead press
20kg bar
+ 15kg for 6 reps x 5 (5 + 2.5kg plates)

Deadlift
20kg bar
+ 20kg for 6 reps x 1 (10kg plates)
+ 47.5kg for 6 reps x 3 (20 + 5 + 1.25kg plates)
2 July 2016
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Weight = 93kg

Barbell squat
20kg bar
+ 20kg for 6 reps x 2 (10kg plates) warm-up
+ 60kg for 6 reps x 5 (20 + 10kg plates)

Bench press
20kg bar
+ 10kg for 6 reps x 2 (5kg plates) warm-up
+ 30kg for 6 reps x 5 (10 + 5kg plates)

Barbell row
20kg bar
+ 10kg for 6 reps x 2 (5kg plates) warm-up
+ 25kg for 6 reps x 5 (10 + 2.5kg plates)

Farmers walk
48kg for 40 steps x 5 (24kg dumbbells)