week 15

yesterday night at the gym
couldnt squat due to banged up right quad. sore as hell.

Bench press
10 x 20kg (just the bar)
10 x 30
8 x 40
6 x 50
5 x 60
5 x 70
5 x 75
5 x 80
5 x 80

Barbell stepups
8 x 60
6 x 70
5 x 80
4 x 90
3 x 100
3 x 110
3 x 115

pullups
10, 10, 10, 12, 7, 11
probably didnt rest long enough for that set of 7, took a longer break and finished up

OHP
10 x 20
8 x 30
6 x 35
6 x 35
5 x 30

machine rope tricep pulldown
8 x 22
10 x 22
10 x 22
10 x 22

RDL
10 x 40
8 x 50

not sure whats wrong with my form, i felt it more in the lower back, despite my best attempts to drive with the hip.

EZ bar bicep curls
15 x 10kg (added weights, not too sure how heavy the ez bar is)
15 x 10
15 x 10

standing cable fly
8 x 14kg each side
10 x 11
12 x 9

so little weight, yet they felt so heavy. thoroughly humbled hahaha.