20110629 TRIS BACK TRAPS

weight start: 85.5 kg
weight finish: 86.5 kg

TRIS
benchpress close grip (________m_m_______) barbell
0 kg x 10 reps
5 kg x 10 reps
10 kg x 10 reps
17.5 kg x 10 reps
20 kg x 2 reps + 10 kg x 8 reps

skull crusher close grip bent bar (__/\m^m/\__)
5 kg x 10 reps
7.5 kg x 10 reps
10 kg x 5 reps + 5 kg x 5 reps
25 kg x 0 reps (fail)

benchpress close grip ([]m[][]m[]) dumbbells
20 kg x 10 reps
24 kg x 10 reps
26 kg x 4 reps + 18 kg x 6 reps

pushdown bar wire (wide grip)
35 kg x 10 reps
45 kg x 10 reps
50 kg x 10 reps

benchpress bent bar
10 kg x 15 reps


BACK

seated row cable close grip //\\
33 kg x 10 reps
47 kg x 10 reps
57 kg x 10 reps
67 kg x 5 reps + 47 kg x 5 reps

lower lumbar raises
10 kg x 10 reps
15 kg x 10 reps


TRAPS

shrugs dumbbells (forward and backward = 1 rep)
30 kg x 6 reps
32 kg x 6 reps
34 kg x 3 reps