[pork]

thought id start writing stuff up to keep me modivated and to track progress.

Yesterday:
back/bi's
pull-ups - 13,7,6,5,4. (struggled as did shoulders/tri day b4)
dead lifts - maxed 230. (only started doin low numbers so not wanna get greedy)
bent-ova rows - 132lbs- 3*6-8
barbell curls - 66lbs 3 * 8
alternates-33 3*8
hammers-33 3*8
seated- 22 3*8
hyperextensions - 3* 20

no cardio.

Today:

Did Bas Ruttens MMA workout boxing tape 2min rounds.
At start of tape did max push-ups - 56
then did a round then did 20 pushups then the next round and 20 push-ups and so on till tape up.
ended up doing 300 pushups + tape. (did extra at end to make up difference)

Then did quick basic ab routine
sides- 3*15
situps- 3*15
knee raises- 3*15

[pork]

just gonna post once every couple weeks to guide process.

bak/bi

deads: 132, 176, 220, 242, 264, 286.
bb rows: 132, 154, 176, 176 *5-6.
pull-ups: bw*5, bw+22*5, bw+33*5, bw+45*3.
db shrugs: built up to 100*6-10 (did twice)
bb shrugs: 2 sets 220*6-8

kinda cheat curls: 66, 77, 88, 94 *5-6
alternates: 33, 38.5, 44. *6

chest/tri/shoulders.

db press: 66, 71.5, 77, 82.5 *6
db shoulder press: up to 60 *6
side raises: 22, 27.5 *8 (dunno why did em :s)
upright rows: 88, 100, 110.
skullcrushers: up to 94 *5 (exact same as bi's)
pushups: 30,20,15,12.
dips: up to +45 *5

[pork]

quick update

deadlifts up to 308.
bench up to 264.
incline dd 88.