Workouts

Saturday 10 January 2015Bench Press (kg) warmup5 x 1003 sets of 5 x 120 2 sets of 6 with 80kg Incline DB Press 3 sets of 6 with 80lbs Crossover various Dips various Triceps Pushdown various Barbell Curl various Notes: Went to the gym at 11pm. Did some bodybuilding stuff as well. Training’s going good. Maybe I’ll increase my food …

Friday 09 January 2015Deadlift (kg) warmup5 x 1405 x 1805 x 2005 x 220 2 sets of 10 with 100kg Chinups 3 sets Lat Pulldown 2 sets Row Machine 4 sets Hanging Leg Raises 3 sets Notes: Went to the gym late at night (11.30pm). Another night at the bar. Pleased with the deadlifts. Got some blood on my hands as …

Wednesday 07 January 2015 OHP (kg) warmup5 x 405 x 605 x 703+1 x 80 2 sets of 10 x 40kg Seated DB Shoulder Press various DB Side Lateral Raise various DB Rear Lateral Raise various Triceps various DB Curls various Hammer Curls various Notes:Its been a long time since I did OHP. Need to get stronger

Sunday 04 January 2014 Low Bar Squat (kg) warmup 5 x 100 5 x 140 3 x 180 Front Squat 2 sets of 6 with 60kg Hack Squat 3 sets of 10 with 140kg Leg Press various Leg Extension various Leg Curls various Calves various Abs various

Friday 02 January 2015Bench Press (kg) warmup5 x 1005 x 1202+1 x 1406 x 1002 sets of 6 with 80kg Incline DB Press 2 sets of 5 with 80lbs Chest Hammer Strength various Dips various Triceps Pushdown various Barbell Curl various Notes: 1st workout of the year with a friend.

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

Wednesday 31 December 2014Deadlift (kg) warmup5 x 170 2 sets of 10 with 170kg  Lat Pulldown 4 sets Row Machine 5 sets Hanging Leg Raises 3 sets Notes: last workout of the year! i wish everyone a happy 2015! may all your dreams and goals come true

Monday 29 December 2014Bench Press (kg) warmup5 x 1005 x 1105 x 1205 x 1252 sets of 10 with 80kg  Incline Press various Triceps Pushdown various Barbell Curl various

Friday 26 December 2014 Low Bar Squat (kg) warmup 5 x 100 3 x 120 3 x 140 3 x 160 Goodmornings 4 sets of 10 with 60kg Leg Press various Leg Extension various Leg Curls various Calves various Abs various Notes: Merry Xmas.

Monday 15 December 2014Bench Press (kg) warmup5 x 1003 sets of 5 with 1205 x 1002 sets of 5 with 80kg  Incline DB Press various Lat Pulldown various DB Flyes 3 sets of 10  Triceps Pushdown various Barbell Curl various