Knock out some more reps

[knock knock]

Circuit training

[knock knock]

Back from illness:

Dumbell bench

15kg x 12 reps

20 x 10

25 x 8

30 x 8

Dead lifts

60kgs x 10

80 x 10

100 x 10

Assisted pull ups

10

10

lateral side and front raises, alternating

5kg x 20

6 x 16

7 x 16

8 x 16

Standing curls super setted with cable tricep extension

2 x 2x10

Rower 4km

xtrainer 15 minutes

[knock knock]

Squats

40kgs x 10

50 x 10

80 x 10

90 x 10

100 x 10

Lunges

12kg db 10 each side

14kg x 8 each side

Leg Extension

75 x 10

75 x 10

Leg Curls

55kg x 10

55 x 10

Calves Raise

60kg x 10

100 x 10

[knock knock]

Boxing class then a 10 minute run.

[knock knock]

11/01/2012

Dumbell bench

15kg x 12 reps

20 x 12

25 x 10

30 x 8

35 x 4

20 x 6

Flys 10kgs x 12

lateral side and front raises, alternating

5kg x 24

6 x 20

7 x 16

8 x 12

Cable tricep extension (superseted with the UR row)

18 x 10

21 x 10

23 x 10

26 x 10

Upright Row

15 x 10

17.5 x 10

20 x 10

22.5 x 10

Arnold press

12.5kg x 10

15 x 10

Pec Fly machine

40 x 10

60 x 10

Shoulder press machine

55 x 10

[knock knock]

Back

Dead lifts

60kgs x 10

80 x 10

100 x 10

120 x 10

One arm row

15kg x 10 each arm

20 x10

Assisted pull ups

10

10

Bent over row

25 x 10

30 x 10

35 x 10

40 x 12

Seated Row

50kg x 10

60 x 10

[knock knock]

Legs

Squats

60 x 10

80 x 10

100 x 10

120 x 6

140 x 2

140 x 2

80 x 10

60 x 10

Leg Press

3 plates per side x 10

4 x 10

Leg Curls

90 x 10

110 x 10

Calve machine

20

20

[knock knock]

Pull up machine

5 x 5

60

54

48

42

36

Standing calf raise (smith machine)

60kg x 20

100 x 20

140 x 20

DB Curls on incline bench

12.5 x 10

15 x 10

[knock knock]

Circuit training

[knock knock]

DB Bench Press

22.5 x 12

27.5 x 10

32.5 x 8

37.5 x 5

27.5 x 4

BD Flys 12.5kg x 12

Arnold Press

12.5 x 10

15 x 8

17.5 x 8

20 x 6

lateral side and front raises, alternating

7 x 20

9 x 20

DB Triceps extentions

7kg x 10

10 x 10

Cable tricep extension

23 x 10

26 x 10

[knock knock]

Dead lifts

60kgs x 10

100 x 10

140 x 7

Lat pull downs

51 x 10

58 x 10

Seated Row

50kg x 10

60 x 10

[knock knock]

Circuit training

[knock knock]

DB Bench

25 x 12

30 x 10

35 x 8

40 x 3

40 x 3

37.5 x 4

35 x 4

20 x 10

Stright into DB Flys

12.5kg x 12

Arnold Press

12.5 x 12

15 x 8

17.5 x 5

20 x 4

Nothing left after bench.

[knock knock]

Circuit training

[knock knock]

DB Bench

25 x 12

30 x 10

35 x 8

40 x 3

42.5 x 1

40 x 2

30 x 10

Dead Lift

60 x 10

100 x 10

140 x 6

Shoulder side & front raises, alternating

6kg x 24

8kg x 20

10kg x 20

[Monarchking]

Dead lifts

60kgs x 10

80 x 10

100 x 10

120 x 10

140 x 6

160 x 2

not far off your goal man! good luck.

EDIT: thought it was the end of this year...have you hit 6 reps yet?

[knock knock]

Not quite, got sick over Christmas and lost momentum. Will see if I can do it by March.

[knock knock]

Incline db bench

20 x 12

25 x 10

DB Bench Press

30 x 10

35 x 4

lateral side and front raises, alternating

5kg x 24

6 x 20

7 x 20

8 x 16

9 x 12

10 x 12

DB Triceps extentions

5kg x 12

6 x 10

7 x 10

8 x 8

9 x 8

10 x 6

[knock knock]

21/02/20012

Swim 500m

[knock knock]

Squats

60 x 10

80 x 10

100 x 10

120 x 4

80 x 10

Leg press

2.5 pps x 10

3pps x 10

4pps x 10

Standing calf raises

60 x 20

100 x 20

120 x 20

Lying Leg curls

80 x 10

90 x 10

100 x 10

Calf machine

180lb x 20

200 x 20

240 x 20

[knock knock]

Lat pull downs

4 sets of 10

Assisted pull ups

54 x 6

46 x 5

46 x 6

Dead lifts

60 x 10

80 x 10

100 x 10

130 x 5

Seated incline curls

12.5 x 10

15 x 10

Hammer curls

17.5 x 10

Bent over row

30 x 10

35 x 10

40 x 15

Seated row

50 x 10

70 x 10

[knock knock]

DB Bench - Test Day

20kg x 12

30 x 10

40 x 6 - PB, Goal achieved

45 x 1 - PB

35 x 6

DB Flys

15kg x 12

10kg x 12

10 minutes on X-trainer

[knock knock]

Circuit training

[knock knock]

Assisted Pull Ups

54 x 5

48 x 5

42 x 5

36 x 5

30 x 5 (close grip)

Dead Lift

60 x 10

100 x 10

140 x 6

160 x 2

120 x 6

One Arm Rows

17.5 x 10

20 x 10

22.5 x 10

Lat Pull Downs

50 x 10

75 x 6

[knock knock]

Workout at home

BB Bench press

60 x 15

70 x 10

80 x 8

90 x 4

60 x10

Shoulders, front & side raises

5kg x 24

10kg x 20

Db press

10kg x 12

12.5kg x 12

Upright row

32kg x 10

Ez bar curls

32kg x 10

34.5 x 10

37 x 10

Incline Db curls

12.5 x 10