Tuesday 29 April 2014Low Bar Squat (kg) warmup5 x 1005 x 1205 x 1405 x 160 Leg Press 4 sets  15 reps Leg Curls  4 sets 12 reps Leg Extension 4 sets 12 reps  Calves 4 sets 12 reps Abs Machine 4 sets 12 reps Cardio: 20′ Elliptical 

Saturday 26 April 2014 OHP (kg) warmup5 x 753 x 851 x 95 3 sets of 10 x 40 Behind The Neck Press (kg) 3 sets of 10 x 40 DB Side Lateral Raise 4 sets of 10 with 15kg  DB Rear Lateral Raise 4 sets of 12 with 12.5kg DB Curls 4 sets Hammer Curls 3 sets Cardio:20′ Elliptical …

Thursday 24 April 2014Deadlift (kg) warmup3 x 1803 x 2203 x 240 3 sets of 10 with 100kg  Chinups 4 set of 8-10 with BW   Barbell Row 4 sets of 10 with 60kg Calves various Abs various Notes:Trained at a friend’s gym. Serious-lifting-mode-on atmosphere. Solid workout.  Maybe my preworkout coffee had something to do with todays performance lol…

Wednesday 23 April 2014Bench Press (kg) warmup5 x 803 x 1003 x 112.53 x 127.53 x 142.5 3 sets of 10 with 80 Incline Bench Press 3 sets of 10 with 60kg Pec Deck 3 sets of 10  Triceps Pushdown 4 sets of 20 Lying Triceps Extension 2 sets of 10 Cardio: 20′ Elliptical Notes:Strength wasn’t there today but still …

Monday 21 April 2014Low Bar Squat (kg) warmup3 x 1203 x 1403 x 1702 x 2002 sets of 8 x 100 Leg Press 4 sets  15 reps Leg Curls  4 sets 12 reps Leg Extension 4 sets 12 reps  Calves 4 sets 12 reps Abs Machine 4 sets 12 reps Cardio: 17′ Elliptical 

Wednesday 16 April 2014Bench Press (kg) warmup5 x 805 x 1005 x 1205 x 135 1 set of 10 with 1001 set of 5 with 1002 sets of 5 with 80 Incline Press Machine 3 sets of 10 Pec Deck 3 sets of 10  Triceps Pushdown 4 sets of 20 Lying Triceps Extension 2 sets of 10 Notes:Quick workout, short …

Tuesday 15 April 2014Low Bar Squat (kg) warmup3 x 1203 x 1453 x 1655 x 18510 x 100 (didnt do more cause of knee pain) Front Squat 10 x 60kg (nope, knee pain present here as well) Leg Press 4 sets  15-20 reps Leg Curls  4 sets 15 reps Leg Extension 4 sets 15 reps  Calves 4 sets 15+ reps …

Sunday 13 April 2014 OHP (kg) warmup3 x 703 x 803 x 9010 x 60  3 sets of 10 x 40kg Behind The Neck Press (kg) 3 sets of 10 x 40kg Upright Row 4 sets of 12 with 70lbs DB Side Lateral Raise 4 sets of 10 with 10kg  DB Rear Lateral Raise 4 sets of 12 with 10kg …

Saturday 12 April 2014Deadlift (kg) warmup3 x 1703 x 2003 x 230 3 sets of 10 with 100kg  Chinups 1 set of 8 with BW   Lat Pulldown 4 sets of 10 Hammer Strength Row various Calves various Abs various Cardio:25′ Elliptical Notes: Solid workout. 

Thursday 10 April 2014Bench Press (kg) warmup5 x 803 x 1005 x 1203 x 1301 x 1401 x 150 2 sets of 10 with 1002 sets of 10 with 80 Incline Press Machine 4 sets of 10 Chest Dips 4 sets of 10 x BW Triceps Pushdown 4 sets of 10 with 5/6 of the stack  Triceps Kickback 2 sets …