News/Articles

What’s up people? The site has been completely re-designed! I hope you enjoy it. Stay tuned for more

Happy new year everybody! I wish you all the best. Get stronger, reach your goals and stay healthy.

Tuesday 13 May 2014Bench Press (kg) warmup5 x 904 x 1103 x 1301 x 1401 x 1451 x 150 9 x 1104 x 110 Bent Over Row 4 sets of 6 with 90kg Incline Bench Press 4 sets of 9 with 70kg  Pulldown 4 sets of 10  Pec Deck 3 sets of 10  Triceps Pushdown 2 sets of 15 Dumbbell …

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) …

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 …

Thursday 28 November 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1402 x 1801 x 2102 x 232.5 CalvesAbs various Notes:Squats were good! I might have had a 3rd rep as well but my vision started getting blurry during the 2nd rep and I thought to myself not to force it. Will do some light squats next week cause …

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, many reps Barbell Curl light weight, many reps Upper Body …

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

Deadlift (kg) 5 x 605 x 1003 x 1401 x 1801 x 2103 sets of 3 x 232.5 Speed Deadlift (kg) 3 sets of 3 x 187.5 (120 sec rest between sets) Power Shrugs (kg) 3 sets of 5 x 155 Stiff-leg deadlift (kg) 3 sets of 5 x 140 Bent over row (kg) 3 sets of 5 x 115 …

Bench Press (kg) 12 x bar8 x 405 x 603 x 803 x 1001 x 12010 sets of 3 x 132.5 (paused) BTN Press (kg) 2 sets of 10 x 50 DB Lat Raise (kg) 2 sets of 12 x 15 DB Front Raise (kg) 2 sets of 10 x 12.5 DB Rear Raise (kg) 2 sets of 12 x …