Tuesday 8 April 2014Low Bar Squat (kg) warmup3 x 1205 x 130 (some reps paused)5 x 150 (some reps paused)5 x 170 (last rep paused)2 sets of 10 x 60 Leg Press 4 sets  10-15 reps Leg Curls  4 sets 12 reps Leg Extension 4 sets 12 reps  Calves 4 sets 15+ reps Abs Machine 4 sets 12 reps Cardio:25′ …

Sunday 6 April 2014Bench Press (kg) warmup3 x 107.53 x 122.53 x 140 2 sets of 10 with 10010 x 8010 x 60 Incline DB Press (lbs) 3 sets of 10 x 55 Chest Dips 4 sets of 10 x BW Peck Deck 2 sets of 10  Triceps Pushdown 3 sets of 10 with 3/4 of the stack  Skull Crushers …

Saturday 5 April 2014Deadlift (kg) warmup5 x 1655 x 1902 x 215 2 sets of 10 with 100kg  Lat Pulldown 3 sets of 10 with 80kg Chinups 3 sets of 5 with BW  DB Row 2 sets of 10 with 50lbs Calves various Abs various

Friday 4 April 2014 OHP (kg) warmup5 x 605 x 658 x 755 x 90  3 sets of 10 x 40kg DB Shoulder Press (lbs) 4 sets of 10 x 50  Upright Row 4 sets of 12 with 20-25kg DB Rear Lateral Raise 4 sets of 10 with 15kg DB Curls 4 sets of 10 with 40-50lbs Preacher Curls 4 …

Wednesday 3 April 2014Low Bar Squat (kg) warmup5 x 1301 x 1605 x 1305 x 130 Leg Press 4 sets  20 reps Leg Curls  4 sets 12 reps Leg Extension 4 sets 12 reps  Calves 4 sets 12 reps Abs Machine 4 sets 12 reps Notes:knees hurt. another day at the gym. its easier for me to do pause squats …