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- August 12, 2012 at 11:24 pm #25324AndrewBurge GuestWeek 4 / 14 Bw 95kg 
 Squat x 180 x 8 x 2
 Fsq x 120 x 3 x 3Speed bench x 60 band x 3 
 Band face pull x 8
 Weighted hold x 30s
 Rev fb fly x 8
 X 5Stretching August 15, 2012 at 5:30 am #25323AndrewBurge GuestWednesday – bench Med grip x 102 x 8 x 3 
 Comp grip band x 102 x 3 x 3
 Inc Db press x 40 x 5 x 4
 Dips ss Db fly x 8/8 x 3Stretching Disc problem not getting better. No back or deadlift work this week. X ray August 18, 2012 at 8:31 am #25325AndrewBurge GuestSaturday – Press and Pull Disc Problem means no deadlifitng for 2 weeks 
 X Ray came back clear thoughClose Bench x 80 x 5 ss Pull ups x 5 x 5 
 Prone Row x 8 ss SB DB Press x 8 x 4
 Skull Crusher x 10 ss Face Pull x 10 x 3
 DB Raises x 12 ss BB Curl x 12 x 3
 DB Rev Fly x 8 ss Cable raise x 8 ss Cable curl x 8 x 3stretching August 20, 2012 at 7:07 am #25326AndrewBurge GuestWeek 5/14 Bw 95 Monday-squat Squat x 190 x 5 x 3 belt 
 Pause squats x 90 x 5 x 4
 Fsq x 90 x 5 x 3Speed bench x 60 x 3 
 Rev Db fly x 8
 Probe hold x 30s
 X 5Stretching August 22, 2012 at 8:48 am #25327AndrewBurge GuestWednesday – Bench Bench x 110 x 5 x 5 
 Inc DB x 45 x 5 x 4
 Dips x 8 ss Flys x 8 x 4stretching August 24, 2012 at 11:50 pm #25328AndrewBurge GuestSaturday – ummmm Cardio – 20min incline walking ( too fat ) Med grip band press x 70 x 5 x 4 
 Seated bb press (cheers dr) x 50 x 8 x 4
 Ss Db row x 40 x 8/8 x 4
 Db press x 10 pullups x 8 weighted crunch x 15 x 4
 Kb swingsx 10 bench pull x 10 side raises x 10 x 4Stretching August 27, 2012 at 6:52 am #25329AndrewBurge GuestWeek 6/14 Monday -squat 197.5 x 5 x 3 belt 
 Hi bar squat x 100 x 5 x 4Band bench press x 60 x 3 
 Bench pull x 5
 Probe hold 20kg x 30s
 Rev Db fly x 8
 X 4Stretching August 29, 2012 at 7:34 am #25330AndrewBurge GuestWednesday – Bench Bench x 115 x 5 x 4 Pause first rep on all sets 
 Hammer bar x 90 x 5 x 3
 Inc DB x 8 ss DB Fly x 8 ss Face Pull x 8 x 3stretching August 30, 2012 at 7:49 am #25331AndrewBurge GuestThursday – deadlift Deadlift x 200 x 3 x 5 
 Rack pull x 200 x 4 x 4
 Cambered squat x 100 x 5 ss upper back ext x 5 x 3Stretching August 31, 2012 at 10:15 pm #25332AndrewBurge GuestFriday – Ummmmm Treadmill 25 min Core 
 Landmines x 10 x 4
 Toe to bar x 10 x 4
 SB Crunch x 10 x 4
 DB Side bend x 10/10 x 4stretching Saturday – Assistance Circuit Med brip band press x 70 blue x 3 
 Bench pull x 8
 32kg KB Swing x 5
 x 5Seated BB Press x 60 x 10 
 Pul ups x 8
 100kg sled push 10 m sprint
 x 4stretching September 3, 2012 at 7:59 am #25333AndrewBurge GuestWeek7/14 
 Bw 95kg
 Monday – squatSquat x 205 x 5 x 2 belt 
 Hi bar squat x 120 x 7 x 4Speed bench x 3 
 Bench pull x 8
 Prone hold x 30s
 Face pull x 10
 X 5September 4, 2012 at 9:16 am #25334AndrewBurge GuestTuesday – acc 20 min treadmill 
 Face pull x 10
 Bench pull x 10
 Upright row x 10
 X 5Band push downs x 20 x 5 
 Db curls x 20 x 5Foam rolling and softball work September 5, 2012 at 7:48 am #25335AndrewBurge GuestWednesday – bench Bench x 120 x 5 x 3 First rep paused on all sets DB Press x 45 x 5 x 4 Dips x 8 
 Inc DB Fly x 8
 Inv Row x 8
 x 4stretching September 6, 2012 at 7:49 am #25336AndrewBurge GuestThursday – deadlifts Conv x 210 x 3 x 4 
 Rack pulls @ knee x 220 x 4
 Ssb sumo pause squat x 100 x 5 x 4
 Ezybar curls x 10 x 4Stretching September 8, 2012 at 12:26 am #25337AndrewBurge GuestFriday – acc 30min treadmill Seated bb press x 50 x 8 
 Db row x 8/8
 Leg tucks x 10
 X 3Db tri ext x 10 
 Bb row x 10
 Db crunch x 10
 X4Rotator cuff x heaps Stretching 
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