Workouts

Bench Press (kg) warmup 5 x 100 5 x 120 3 x 130 2 x 140 4 sets of 10 with 80kg Incline DB Press 4 sets of 6-10 with 65lbs Dips 3 sets Incline Press Machine 2 sets Crossover 4 sets Notes: Late night bench press workout!  

Sunday 1 March 2015 OHP (kg) warmup 5 x 40 5 x 60 5 x 70 5 x 80 4 sets of 10 x 40kg Seated DB Shoulder Press various DB Front Raises 4 sets Seated DB Side Lateral Raise 4 sets DB Rear Lateral Raise 4 sets Machine Press 4 sets Notes: Its been a long time since I …

Wednesday 25 February 2015 Bench Press (kg) warmup 5 x 100 5 x 120 5 x 130 3 sets of 8-10 with 80kg Incline DB Press 4 sets Dips 3 sets Pec Deck 2 sets Crossover various Notes: Late night bench press workout!  

Wednesday 11 February 2014 Low Bar Squat (kg) warmup 5 x 100 3 x 1403 x 1405 x 1403 x 160 Leg Press 4 sets 15 reps Leg Extension various Leg Curls various Calves various Abs various Notes:

Wednesday 28 January 2015Deadlift (kg) warmup5 x 1405 x 1605 x 1803 x 210 Barbell Row 3 sets Lat Pulldown 4 sets Row Machine 4 sets

Monday 27 January 2015 Bench Press (kg) warmup5 x 1005 x 1205 x 1303 x 1403 sets of 8 with 80kg Incline DB Press 4 sets Chest Hammer Strength 4 sets Incline Machine Press 3 sets Crossover various Notes:Solid late night workout.

Tuesday 20 January 2015 Bench Press (kg) warmup5 x 1003 x 1202 x 1403 x 1404 sets of 10 with 80kg Incline DB Press 4 sets Dips 3 sets Seated DB Shoulder Press 4 sets Reat Lat DB Raise 4 sets Notes:

Saturday 17 January 2015Deadlift (kg) warmup5 x 1405 x 1605 x 2003 x 220 3 sets of 10 with 100kg Lat Pulldown 4 sets Row Machine 4 sets Calves various Abs 3 sets

Wednesday 14 January 2015 Bench Press (kg) warmup5 x 1003 x 1201 x 1401 x 1453 sets of 8 with 80kg Incline Press Machine 4 sets Chest Hammer Strength 2 sets Dips various Triceps Pushdown various Barbell Curl various Notes:Solid late night workout.

Monday 12 January 2014 Low Bar Squat (kg) warmup 5 x 100 3 x 140 Leg Press 4 sets 30 reps Leg Extension various Leg Curls various Calves various Abs various Notes:Went to the gym before work at 9am. Well, one thing is for sure: I’m not a morning lifter. I felt drained, weak and my joints were hurting. Anyway. …