Thursday 27 January 2014Deadlift (kg) warmup5 x 1805 x 2105 x 240 Bent Over Row (kg) 4 sets of 12 x 80 Lat Pulldown 4 sets of 12 GoodMornings (kg) 4 sets of 10 x 80  Calves various Abs various

Tuesday 25 February 2014Bench Press (kg) warmup5 x 1005 x 1155 x 130 Weighted Dips (kg) 4 sets of 10 x BW+20 DB Flyes (kg) 4 sets of 12 x 12.5 Triceps Pushdown 5 sets of 20 Push ups 4 sets Cardio:25′ Elliptical

Monday 24 February 2014Low Bar Squat (kg) warmup5 x 1405 x 1605 x 180 Leg Press 5 sets 15 reps Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves 4 sets 12 reps Abs Machine 4 sets 12 reps Notes:

Tuesday 18 February 2014Bench Press (kg) warmup3 sets of 7 x 120 Incline DB Press (kg) 4 sets of 10 x 25 Incline DB Fly (lbs) 3 sets of 10 x 15 Dips 3 sets of 20 x BW Barbell Curl (lbs) 4 sets of 10 x 90 Preacher Curl (kg) 3 sets of 8 x 35kg  Notes:Deload. Not in …

Monday 17 January 2014Deadlift (kg) warmup3 sets of 5 x 14010 x 140 Bent Over Row (kg) 4 sets of 12 with 60 Lat Pulldowns 4 sets of 12 Abs various Calves various Notes:Deload. I’ve lost quite a bit of weight. I think last time I was that light was ~two years ago. Shit.

Saturday 15 February 2014 OHP (kg) warmup3 sets of 5 x 802 sets of 10 x 40 BTN Press (kg) 3 sets of 10 x 40 DB Lateral Raise 4 sets of 12 with 12.5kg DB Rear Lateral Raise 4 sets of 12 with 12.5kg Notes:Easy shoulder workout.

Friday 14 February 2014Bench Press (kg) warmup7 sets of 5 x 120 Bench Press widegrip (kg) 2 sets of 6 x 100 Close Grip Bench Press(kg) 2 sets of 6 x 80 Barbell Curls (kg) 2 sets of 10 x 502 sets of 10 x 40kg Triceps Pushdown 4 sets of 15 x half stack  Hammer Curls 2 sets of …

Tuesday 11 February 2014Low Bar Squat (kg) warmup3 x 1405 x 1605 x 180 Leg Press 4 sets 12 reps Leg Curls  5 sets 15 reps Leg Extension 4 sets 12 reps  Calves various Abs Machine 4 sets 12 reps Notes:Knee pain was bothering me from the beginning. It seems that every time I’m losing body fat my joints become …

Sunday 9 February 2014Bench Press (kg) warmup6 sets of 6 x 112.5 Dips 4 sets of 12 x BW Triceps Pushdown 4 sets of 15 x half stack Barbell Curls 3 sets of 10 x 60lbs Lying Triceps Extension 2 sets of 10 x 40lbs Hammer Curls 2 sets of 12 x 12.5kg  Cardio: 10′ Elliptical Notes:Leaning down, trying to maintain …

Wednesday 6 February 2014 OHP (kg) 5 x 703 x 801 x 1004 sets of 10 x 50 BTN Press 3 sets of 10 with 40 DB Lateral Raise 4 sets of 12 with 12.5kg DB Rear Lateral Raise 4 sets of 12 with 8kg Notes:My schedule has been quite hectic lately because of exams at the university. I havent …