-
07-04-2017, 10:50 PM
#681
4/7/17*
- Back -
Weighted chin-ups 37.5kgx2x5 and 37.5kgx3 @ 10, 10, 10
Rest time: 5 mins, 5mins
Barbell yates row 77.5kgx5 and 77.5kgx2x4.5 @ 10, 10, 10
Chest Supported DB rear delts 6kgx17 10kgx8,10,8 @ 10, 10, 10
Chest supported dumbbell row 36kgx3x6
Lat pulldown*
45kgx3x6 @ 10, 8, 8
Rest time: 2 mins, 2 mins
-
07-07-2017, 12:59 PM
#682
6/7/17
- Legs & Shoulders -
Press 55kgx3x5 @ 8, 8, 9
Front squat 65x4x5 @ 7.5, 7, 10, 9.5
55kgx3x4, 5 @ 10, 9.5, 9.5
DB Laterals 14kgx 9, 7, 7/8
Leg Extension 52kgx8, 8.5, 7
Leg Curl 52kgx5, 7.5, 6
-
07-10-2017, 01:06 PM
#683
7/7/17*
- Upper Body -*
Incline BB bench press 70kgx3x7 @ 9,8.5, 8
5
Rest time: 4 mins, 4mins
CGBP 3x5 x 80kg @ 9,9, 8.5
BB Curls 50kgx5, 4, 5
Alternating DB curls 22kgx 3 sets
Ab roller BW x to failure
-
07-11-2017, 12:08 PM
#684
10/7/17
- Chest & triceps -
Incline BB bench press 77.5kgx4x4 @ 9,9, 9.5, 9
Rest time: 4 mins, 3.5mins , 3.5mins
DB flat bench 38kgx4x4 @ 9,8.5, 8
Rest time: ?
Machine shoulder press 95x3x4 @ 8, 8.5, 8.5
Rest time: 4 mins, 4 mins*
LTEs (on floor) 50kgx3 and 47.5x5,4 @ 10,10,10
Rest time: 4 mins, 4 mins*
Hanging leg raises BW x 8, 2, ?, ?
-
07-13-2017, 12:39 PM
#685
11/7/17
- Back -
Weighted chin-ups 37.5kgx3x4 @ 9.5,9.5,10
Rest time: 5 mins, 5mins
Barbell yates row 77.5kgx4,4,3.5@ 7.5,10,10
Chest Supported DB rear delts 10kgx10,10,10 @ 10, 10, 10
Chest supported dumbbell row 38kgx3x4 @10, 10, 10
Lat pulldown
45+ whatever next increment 52kgx3x4 @ 8, 9, 9
Rest time: 2 mins, 2 mins
-
07-15-2017, 06:36 AM
#686
13/7/17
-Legs and shoulders-
Press 57.5kgx3x4 @ 8.5 , 8 , 10
Front squat 70kgx4x4 @ 8 ,8 , 9
60kgx3x4 @ 9, 8.5, 8.5
DB laterals 14kgx7, 7, 7
Leg Extension 52kgx 8,8, 7
Leg curl 52kgx 7, 6, 5/6
-
07-17-2017, 12:39 PM
#687
14/7/17
-Upper Body-
Incline BB bench 72.5x3x6 @ 8, 8.5, 8
Rest time: 3 mins, 3 mins
CGBP 82.5x3x4 @ 9.5, 9, 8
Rest time: 3.5 mins,
BB Curls 50kgx4, 3 47.5x5
Alternating DB curls 22kgx shite 20x 3 sets
-
07-18-2017, 12:33 PM
#688
17/7/17
-Chest & Triceps (Deload Week)-
Incline BB Bench 2x4x72.5kg
Flat DB Bench Press 2x4x34kg
Machine shoulder press 2x4x85kg
LTEs 50kgx3x4
Incline machine chest press 63.6kgx9 66x8,7
Hanging leg raises 4 sets X3, 1, 0, 0
Hanging one raises 4 sets x 7 ,4, 2, 4
-
07-20-2017, 12:35 PM
#689
18/7/17
- Back -
Weighted chin-ups 32.5kgx2x4
Barbell yates row 72.5kgx2x4
Chest Supported DB rear delts 10kgx11, 11, 9
Chest supported dumbbell row 34kgx2x4
Lat pulldown
52kgx11, 66x3, 59x5
-
07-21-2017, 11:41 AM
#690
20/7/17
-Legs and shoulders (deload week)-
Weighted chinup 32.5x2x4
Front squat 60kgx2x4
Front squat 50kgx2x4
Leg curl 52kgx 7.5,7.5,7.5
Leg extensions 52kgx 8.5, 7, 7
DB lateral raises 14kgx7, 7, 7
Ab roller 4 sets
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules