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 »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
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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 …
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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 …
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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 …
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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.
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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 …
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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′ …
Read More »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 …
Read More »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
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