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 …

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 …

Sunday 30 March 2014Bench Press (kg) 8 x 208 x 408 x 608 x 805 x 1005 x 1205 x 1309 x 1009 x 809 x 80 Incline DB Press (lbs) 4 sets of 10 x 50-60 Chest Dips 3 sets of 10 x BW DB Press (lbs) 10 x 55 Overhead Press (kg) 10 x 6010 x 40 DB …

Sunday 9 March 2014Deadlift (kg) warmup3 x 2003 x 230 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 Notes:Still a little bit sick, managed to go to the gym nonetheless. I was supposed to hit 255kg for a triple (deadlifts) …