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Monthly Archives: July 2013

Training – Upper

Overhead Press (kg) 8 x bar5 x 405 x 503 x 60Belt Up5 x 67.53 x 751+4 x 851 x 901 x 951 x 97.5Belt Off10 x 4510 x 4510 x 4510 x 45 Chin Ups 4 sets of 8 with BW+10kg DB Rear Lat Raise 2 sets of 15 …

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Training – Lower

Deadlifts (kg) 5 x 605 x 1003 x 130Belt Up5 x 162.53 x 1851+4 x 2051 x 2251 x 245Belt Off3 x 1605 x 1305 x 130 Leg Press 3 sets high reps Lying Leg Curl 4 sets of 12 Calves various sets high reps Abs Machine 4 sets of 12 …

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Supplements

Supplement stash – the more you own, the bigger you get (or at least that’s what the industry wants you to think) I get asked by various people from time to time, what supplements do I use? It has become a boring question since the majority of the time the …

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Training – Upper

Bench Press (kg) 8 x bar5 x 405 x 605 x 805 x 1053 x 1201+4 x 1351 x 1450 x 15010 x 1008 x 1008 x 1008 x 100 Barbell Row (kg) 10 x 10010 x 10010 x 10010 x 80 Face Pulls 4 sets of 15 Biceps 4 …

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Training – Lower

Low Bar Squat (kg) 5 x 605 x 1005 x 142.53 x 162.51+2 x 182.51 x 202.5 Crunches 100 reps Planks 3 sets with BW GoodMornings 2 sets of 12 with 40kg Seated Leg Curl 3 sets of 10 with 35kg Calves various Left Trap StretchingRight Trap StrengtheningRight Knee Mobility …

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Training – Upper

Overhead Press (kg) 8 x bar5 x 405 x 603 x 62.53 x 703+4 x 80 (belted)3 x 853 x 90 2 sets of 10 with 50kg DB Shoulder Press 2 sets of 10 with 15kg Chin Ups 4 sets of 10 with BW Incline Barbell Press 4 sets of …

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Training – Lower

Deadlifts (kg) 5 x 605 x 1003 x 1403 x 152.53 x 172.5Belt Up3+2 x 1953 x 1953 x 1953 x 225 Lying Leg Curl 4 sets of 10 Calves 4 sets high reps Notes:Late night session, did some deadlifts and minor accessory work and called it a day. Still …

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Training – Upper

Bench Press (kg) 8 x bar8 x 405 x 605 x 803 x 1003 x 112.53+3 x 127.51 x 1402 x 1405 x 1209 x 1008 x 1005 x 10010 x 60 Barbell Row 4 sets of 8 with 100kg10 x 60kg Incline Bench Press 4 sets of 8 with …

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Training – Lower

Low Bar Squat (kg) 5 x 605 x 1003 x 1303 x 1353 x 152.53+2 x 172.53 x 172.53 x 172.55 x 130 Front Squat 3 sets of 10 with 60kg GoodMornings 3 sets of 10 with 60kg Notes:I’ve been sick the last couple of days and didn’t go to …

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Training – Upper

Overhead Press (kg) 8 x bar5 x 355 x 453 x 52.55 x 57.55 x 67.55+2 x 757 x 57.5 Incline Barbell Press 4 sets of 8 with 60kg V-bar Lat Pulldown 4 sets of 12 with 65kg DB Shoulder Press 4 sets of 10 with 15kg DB Rear Lat …

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