POWERLIFTING

[Specter]

Im just guna slip back in

Kinky! :grin:

:shifty: very Kinky! :pfft:

[Peachy]

Nice to see you :wink:

[Optimass]

Avatars getting swole mate - hard works paying off :nod:

[Specter]

Back Workout 06/01/10

Morning 5.30am

15min Cross Trainer

Deadlifts

12x120kg, 10x120kg, 8x120kg, 8x120kg

Widegrip Pulldowns

12x60kg, 12x60kg, 10x60kg,10x60kg

Cable Rows

12x 80kg, 10x80kg, 10x80kg, 8x80kg

Dumbell Rows

10x35kg, 8x35kg, 8x35kg 8x35kg

15min Crosstrainer. 7min stretching.

Evening Training 6.30pm

1hr 30min Muay Thai Training.

[Specter]

07.01.10 Morning Training 6.00am

5min Crosstrainer.

Bag Work Intervals/Ring Work Dash/Shadow Boxing 1.5kg dumbells

Ab Declines

12x 12x 12x 12x 12xs 12x

Bench Leg Raises

12x 12x 12x 12x 12x

Calf Raises

12x120kg, 12x120kg, 12x120kg, 12x120kg, 12x120kg

10min Bike.

Thursday Arvo Training. 5.12pm

Shoulders

Seated Dumbell Raises

20kgx16 20x16 20x16 20x12

Side Delt Raises

10kg x12, x12 x12 x12

Front Delt Raises

9kg x12, x12, x2, x12

In a hurry and didnt get to finish my workout....yet to complete Rear Delt Raises...

[IronHyde]

Good work! If only i could get up and train that early. That's commitment right there!

Where are you doing the Muay Thai? I've been thinking of doing something similar.

[Specter]

Angel Haven. Mon and Wed nites 6.30pm - 8.00pm. Basic setup bro. $10 non members. Im actually looking for a local boxing club and doing Muay Thai just to fill in...

[Specter]

Sat 10am, 09/01/10 40min Total Workout.

Quads + Biceps

Squats

10x60kg, 12x60kg, 10x100kg, 10x100kg, 10x100kg, 10x100kg

Leg Press

10x120kg, 10x120kg, 10x120kg, 10x120kg

Bicep V-Bar Curls

10x30kg, 10x30kg, 10x30kg, 10x30kg

Hammer Curls

9x20kg, 9x20kg, 9x20kg, 8x20kg

Daily Food

500 grams Chicken Breast

8 Whole Eggs

1/2 cup oats

1x banana

Brocholli

Carrots

Green Beans

Kumara

185 gm Tuna

2x Protein Shakes

10.01.10

Sunday Morning 9am-Boxing/Bag Work 30,min

5km Run

Daily Food

500 grams Chicken Breast

8 Whole Eggs

1/2 cup oats

1x banana

Brocholli

Carrots

Green Beans

Kumara

185 gm Tuna

2x Protein Shakes

Monday 6am 11.01.10

Chest

Bench Press (O-Bar)

12x60kg, 12x 60kg, 100kg x 8, 100kg x 8, 100kg x8 80kg x 6

Dumbell Flyes (Flat Bench)

20kg x 10, 20kg x 9, 20kg x 9, 20kg x 8

Incline Press (O-Bar)

6x60kg, 9x60kg, 9x60kg, 9x60kg

Decline Press (O-Bar)

8x60kg, 8x60kg, 8x60kg

20min Bike (Medium Intesity)

Monday 5.15pm 11.01.10

Tricep Dips

10xBW, 10xBW

Close Grip Press (O-Bar)

10x60kg, 10x60kg, 8x60kg, 6x60kg, 5x60kg

Behind Neck One Arm db Ext

10x11kg, 10x11kg,10x11kg,10x11kg

Rope Pulldowns

10x30kg, 9x30kg, 8x30kg, 7x30kg

Daily Food

500 grams Chicken Breast

8 Whole Eggs

1/2 cup oats

1x banana

Brocholli

Carrots

Green Beans

Kumara

185 gm Tuna

2x Protein Shakes.

Tuesday 12.01.10

Morning 6am

Back Training

Deadlifts

10x60kg, 10x100kg, 8x120kg, 8x120kg, 8x120kg, 6x130kg, 4x130kg.

Widegrip Pulldowns

10x40kg, 10x60kg, 10x60kg,10x60kg,10x60kg

Iso Lat Hi Rows

10x40kg, 10x80kg, 10x80kg, 10x80kg, 8x8kg

Cable Rows

10x80kg, 10x80kg, 10x80kg 8x80kg

Daily Food

500 grams Chicken Breast

8 Whole Eggs

1/2 cup oats

1x banana

Brocholli

Carrots

Green Beans

Kumara

185 gm Tuna

2x Protein Shakes.

[Specter]

German Volume Training and Skipping. Thats all for now.