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Monthly Archives: October 2013

Training

Wednesday 30 October 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1008 sets of 4 x 125 (paused) SOHP  4 sets DB Rear Lat Raise 4 sets  Notes:Fairly easy workout. Shoulder feels good. Knees shot from squatting. Gotta recover to hit a new  DL PR!

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Training

Tuesday 29 October 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1402 x 1803 sets of 5 x 2051 x 225 Leg Press (kg) 3 sets of 12 x 320 Leg Extension 4 sets of 12 Leg Curls 4 sets of 12 Calves various Abs various Lower Body StretchingVideo: Notes:Knee …

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Training

Sunday 27 October 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1007 sets of 5 x 117.5 (paused) Close Grip Bench Press (kg) 2 sets of 10 x 110 (paused reps) SOHP  4 sets DB Row 4 sets  Incline Bench Press Machine 2 sets of …

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Training

Tuesday 22 October 2013Bench Press (kg) 12 x bar8 x 405 x 603 x 803 x 1006 sets of 6 x 107.5 (paused) Close Grip Bench Press (kg) 2 sets of 10 x 107.5 (paused reps) Incline Bench Press (kg) 2 sets of 10 x 80 Triceps Pushdown light weight, …

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Training

Sunday 20 October 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1401 x 1801 x 2202 x 2202 x 2208 x 180 Leg Press 3 sets of 12 x 320 Leg Extension various Leg Curls various Calves various Abs various Cardio: 10′ Elliptical

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Training

Tuesday 15 October 2013Bench Press (kg) 12 x bar8 x 405 x 603 x 803 x 1001 x 12010 sets of 3 x 135 Close Grip Bench Press (kg) 2 sets of 7 x 110 (paused reps) Incline Bench Press (kg) 2 sets of 12 x 60 Triceps Pushdown light …

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Training

Sunday 13 October 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1401 x 1803 sets of 5 x 195 Leg Extension 4 sets of 12 Leg Curls 4 sets of 12 Calves various Abs various Cardio: 10′ Elliptical

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