Upper body training

Solid training session today. Felt very strong but didn't have much energy. Nevertheless I did manage to do 67 sets in approx. 3 hrs and 20 minutes. Yes, you read right, 3 hrs and 20 minutes. I don't believe in short training sessions. It just doesn't work for me.  

Pull ups:

2x8xBW

3x10xBW

3x12xBW

2x8xBW + 15 kg

Nautilus machine shrugs:

16x70 kg

12x100 kg

12x140 kg

12x150 kg

9x170 kg

8x180 kg

Bent over T-bar rows:

12x60 kg

12x80 kg

12x100 kg

12x120 kg

12x140 kg

2x12x160 kg

Bent over barbell rows:

12x60 kg 

12x100 kg

12x120 kg

2x10x140 kg

Block pulls:

6x140 kg

6x160 kg

3x180 kg

3x3x200 kg

Dumbbell shrugs:

12x40 kg

12x44 kg

12x52 kg

12x48 kg

12x48 kg

Nautilus machine seated rows:

12x75 kg

12x90 kg

2x12x100 kg

Close grip chin ups:

3x12xBW

Seated ab crunches:

16xBW

12xBW + 10 kg

12xBW + 15 kg

2x12xBW + 20 kg

12xBW

Seated ab twists:

16xBW

16xBW + 10 kg

16xBW + 15 kg

2x12xBW + 20 kg

Hanging sit ups:

2x12xBW

12xBW + 10 kg

12xBW + 10 kg

12xBW

Squats with no hands:

What started last week as a joke when me and Kevin decided to mess about with these type of squats has now turned to be a quite interesting and purposeful endeavour. It engages the core to a great extent since there's no other way of stabilizing the bar throughout the movement. I'm a big believer in creating variety in training and trying out new things. Kevin has been progressing at an alarming pace, especially with squats and we went plate for plate 'till the 150 mark which we both did. I tried the 160 but alas, I couldn't make it.

4x60 kg

1x80 kg

1x100 kg

1x120 kg

1x140 kg

1x150 kg (PR)

1x160 kg (fail)