Training – Upper

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 …

Read More »

Training – Squat

Monday 13 May 2014Low Bar Squat (kg) warmup5 x 1004 x 1203 x 1402 x 1605 x 1801 x 200 15 x 1007 x 100 GoodMornings (kg) 4 sets of 10 x 90 Leg Press (kg) 4 sets of 15 x 320 Leg Curls  4 sets 12 reps Leg Extension 4 sets 12 reps  Calves 4 sets 15 reps Abs …

Read More »

Training – Full Body

Squat 3 sets of 3 with 170kg Goodmornings 4 sets of 10 with 100kg Bench Press 110 x 5140 x 33 sets of 4 with 110 kg Bent Over Row 3 sets of 6 with 90kg Incline Bench Press 3 sets of 6 with 80kg Chinups 3 sets of 6 with BW Overhead Press 3 sets of 5 with 60kg …

Read More »

Training – Bench Press

Friday 2 April 2014Bench Press (kg) warmup3 x 1005 x 120 3 sets of 3 with 1354 sets of 10 with 80 Incline Dumbbell Press 4 sets of 10 with 60lbs Pec Deck 3 sets of 10  Triceps Pushdown 5 sets of 20 Triceps Machine 3 sets of 10 Barbell Curl 2 sets Cardio: 15′ Elliptical

Read More »

Training – Squat

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 

Read More »

Training – OHP

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 …

Read More »

Training – Deadlift

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…

Read More »

Training – Bench Press

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 …

Read More »

Training – Squat

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 

Read More »

Training – Bench Press

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 …

Read More »