20/8/2015

C2W2 Bench press

3 x 70kg
3 x 80
7 x 90
3 x 80
14 x 70

5 x 10 x 55kg


Inverted TRX row
6 x 10

21/8/2015

C2W2 Front squat

3 x 70kg
3 x 80
12 x 87.5
3 x 80
19 x 70kg

5 x 10 x 55kg


Lying leg curls
5 x 10 x 43kg


Leg press machine calf raise
5 x 10 x 134kg

C2W3 OHP

5 x 52.5kg
3 x 57.5
6 x 65
3 x 57.6
13 x 52.5

5 x 10 x 37.5kg


Chin ups
5 x 10


Dips
3 x 15/13/12

26/8/2015

C2W3 bench press

5 x 75kg
3 x 85
5 x 95
3 x 85
13 x 75

5 x 10 x 55kg


Inverted TRX rows
5 x 11

27/8/2015

C2W3 front squats

5 x 75kg
3 x 82.5
11 x 92.5
3 x 82.5
13 x 75

5 x 10 x 55kg


Leg press machine calf raises
5 x 10 x 134kg


Lying leg curls
5 x 10 x 43kg

C2w4 OHP Deload

3 x 45kg
3 x 52.5
3 x 57.5

3 x 10 x 35kg


Chin ups
5 x 10


Dips
3 x 15/15/10

C2W4 back deload

Unilateral Machine rows
3 x 10 x 52kg


Chin ups
4 x 10


Face pulls
1 x 10 x 27kg
3x 10 x 32kg


Seated DB curls
3 x 10 x 16kg


Seated calf raises
4 x 10 x 60kg

31/8/2015

C2W4 Bench press deload

3 x 65kg
3 x 75
3 x 85

3 x 10 x 50kg


DB rows
5 x 50kg
3 x 10 x 46kg (straps)


Major upgrades in the gym, 2 new proper benches, 2 new squat racks, an actual lifting platform and dumbbells up to 50kg finally. Time to work my DB rows back up!

2/9/2015

C2W4 front squat deload

3 x 65kg
3 x 75
3 x 82.5

3 x 10 x 50kg


Lying leg curls
5 x 10 x 43kg


Leg press machine calf raise
5 x 10 x 134kg

4/9/2015

C3W1 OHP

5 x 47.5kg
5 x 52.5
10 x 60
5 x 52.5
16 x 47.5

5 x 10 x 40kg


Chin ups
5 x 10


Dips
3 x 15

5/9/2015

C3W1 back

Pull downs
4 x 10/10/9/9 x 79kg


DB rows
4 x 10 x 46kg


Face pulls
4 x 10 x 36kg


Seated calf raises
5 x 10 x 60kg


Seated DB curls
4 x 10 x 16kg

7/9/2015

C3W1 Bench press

5 x 65kg
5 x 75
13 or 14 x 85 (touch and go)
5 x 75
20 x 65

5 x 10 x 57.5kg


DB rows
5 x 10 x 46kg


Arrived at the gym feeling pretty tired but managed to find strength from somewhere.

C3W1 front squats

5 x 67.5kg
5 x 77.5
13 x 87.5
5 x 77.5
20 x 67.5

5 x 10 x 57.5kg


Lying leg curls
5 x 10 x 43kg


Leg press machine calf raises
5 x 10 x 134kg

10/9/2015

C3W2 OHP

3 x 50kg
3 x 57.5
7 x 65
3 x 57.5
15 x 50

5 x 10 x 40kg


Chin ups
5 x 10


Dips
3 x 15

This post has been edited by -Dan: Sep 11 2015, 05:42 AM

C3W2 back

DB rows
4 x 10 x 48kg


Chin ups
4 x 10


Face pulls
4 x 12 x 68


Seated DB curls
4 x 10 x 16kg


Leg press machine calf raises
5 x 10 x 134kg

15/9/2015

C3W2 Bench press

3 x 70kg
3 x 80
12 x 90 (tng)
3 x 80
20 x 70

5 x 10 x 57.5kg

DB rows
5 x 10 x 46kg

18/9/2015

C3W2 Front squats

3 X 72.5kg
3 X 82.5
12 X 92.5
3 X 82.5
3 X 72.5

5 X 10 X 57.5kg


Lying leg curls
3 X 10 X 43kg


Leg press machine calf raises
3 X 10 X 134kg


Shoulder was bothering me and was feeling really shit this day. Decreased accessories.

This post has been edited by -Dan: Sep 21 2015, 07:28 AM

20/9/2015

C3W3 OHP

5 X 52.5kg
3 X 60
5 X 67.5kg
3 X 60
14 X 52.5

5 X 10 X 40kg


Chin ups
5 X 10


Dips
3 X 12

23/9/2015

C3W3 bench press

5 X 75kg
3 X 85
10 X 95 tng
3 X 85
17 X 75

5 X 57.5kg


DB rows
5 X 10 X 46kg

24/9/2015

C3W3 front squats

5 X 77.5kg
3 X 87.5
10 X 97.5
3 X 87.5
16 X 77.5

5 X 10 X 57.5kg


Lying leg curls
5 X 10 X 43kg


Leg press machine calf raises
5 X 10 X 141kg