15/4/2014

Shoulders:
BB Press:
15 x 2 x 20kg
12 x 2 x 20kg

Front Lats:
12 x 2 x 10kg
10 x 2 x 12.5kg

Side Lats
12 x 2 x 10kg
10 x 2 x 12.5kg

BB Pullups:
12 x 2 x 20kg
10 x 2 x 20kg

16/4/2014

Triceps:
Triceps Pushdown:
15 x 2 x 12.5kg
12 x 1 x 15kg
10 x 1 x 20kg
8 x 1 x 25kg

DB Kickback:
12 x 2 x 15kg
10 x 2 x 17.5kg

Machine Pushdown:
12 x 2 x 20kg
10 x 2 x 25kg

Triceps Extension:
12 x 12.5kg
10 x 15kg

23/4/2014

Chest:
BB Incline Press:
10 x 4 x 40kg

Machine Press:
12 x 1 x 42.5kg
10 x 1 x 45kg
8 x 1 x 47kg
4 x 1 x 49.5kg

BB Decline Press:
12 x 1 x 20kg
10 x 1 x 30kg
8 x 1 x 40kg
6 x 1 x 45kg

Pec Fly:
10 x 3 x 40kg
6 x 1 x 42kg

24/4/2014

Biceps:
BB Curl:
12 x 1 x 25kg
10 x 1 x 25kg
8 x 2 x 25kg

DB Curl:
12 x 1 x 12.5kg
10 x 1 x 12.5kg
8 x 2 x 12.55kg

Machine Curl:
10 x 2 x 25kg
8 x 2 x 30kg

Triceps:
Triceps Pushdown:
12 x 1 x 15kg
10 x 1 x 17.5kg
10 x 1 x 20kg
8 x 1 x 25kg

DB Kickback:
12 x 2 x 15kg
10 x 2 x 17.5kg

Machine Pushdown:
12 x 2 x 20kg
10 x 2 x 25kg

26/4/2014

Back:
Lat Back Pull Down:
12 x 1 x 45kg
10 x 1 x 47.5kg
8 x 1 x 57kg
6 x 1 x 67kg

Lower Back Extension:
10 x 4 x 130kg

Cable Row:
12 x 1 x 42.5kg
10 x 1 x 45kg
8 x 1 x 47kg
6 x 1 x 57kg

Machine Row:
12 x 1 x 52kg
10 x 1 x 63kg
8 x 1 x 70kg
6 x 1 x 72.5kg

Leg:
Leg Press:
12 x 2 x 72kg
10 x 2 x 75kg

Leg Extension:
12 x 2 x 35kg
10 x 2 x 37.5kg

Leg Curl:
12 x 2 x 47kg
10 x 2 x 49.5kg

28/4/2014

Chest:
BB Incline Press:
8 x 4 x 40kg

BB Bench Press:
10 x 4 x 40kg

Dips:
6 x 3 x BW

Pec Fly:
12 x 4 x 40kg

30/4/2014

Shoulders:
BB Press:
15 x 2 x 20kg
12 x 2 x 25kg

Front Lats:
12 x 2 x 10kg
10 x 2 x 12.5kg

Side Lats
12 x 2 x 12.5kg
10 x 2 x 12.5kg

BB Pullups:
12 x 2 x 20kg
10 x 2 x 20kg

1/5/2014

Back:
Lat Back Pull Down:
12 x 1 x 45kg
10 x 1 x 47.5kg
8 x 1 x 57kg
6 x 1 x 67kg

Lower Back Extension:
10 x 4 x 135kg

Cable Row:
12 x 1 x 45kg
10 x 1 x 47kg
8 x 1 x 57kg
6 x 1 x 67kg

Machine Row:
12 x 1 x 52kg
10 x 1 x 63kg
8 x 1 x 70kg
6 x 1 x 72.5kg

4/5/2014

Leg:
Leg Press:
12 x 2 x 72kg
10 x 2 x 75kg

Leg Extension:
12 x 3 x 35kg
10 x 1 x 37.5kg

Leg Curl:
12 x 3 x 47kg
10 x 1 x 49.5kg

Biceps:
BB Curl:
12 x 1 x 25kg
10 x 2 x 25kg
8 x 1 x 25kg

DB Curl:
12 x 1 x 12.5kg
10 x 1 x 12.5kg
8 x 2 x 12.55kg

Machine Curl:
12 x 2 x 25kg
10 x 1 x 30kg
8 x 1 x 32kg

Triceps:
Triceps Pulldown:
15 x 1 x 15kg
12 x 1 x 20kg
10 x 1 x 25kg
8 x 1 x 27.5kg

DB Kickback:
12 x 2 x 15kg
10 x 2 x 17.5kg

Machine Pushdown:
12 x 2 x 25kg
10 x 2 x 30kg

Triceps Extension:
12 x 12.5kg
10 x 15kg

12/5/2014

Chest:
BB Incline Press:
10 x 2 x 40kg
8 x 2 x 42.5kg

BB Bench Press:
10 x 2 x 40kg
8 x 2 x 42.5kg

Dips:
7 x 3 x BW

Pec Fly:
12 x 2 x 40kg
10 x 2 x 42.5kg

14/5/2014

Shoulders:
BB Press:
12 x 2 x 25kg
10 x 2 x 30kg

BB Front Lats:
10 x 4 x 15kg

DB Side Lats
12 x 2 x 12.5kg
10 x 2 x 12.5kg

BB Pullups:
12 x 2 x 20kg
10 x 2 x 20kg

19/5/2014

Chest:
BB Incline Press:
12 x 1 x 40kg
10 x 1 x 40kg
8 x 2 x 42.5kg

BB Bench Press:
10 x 2 x 40kg
8 x 2 x 42.5kg

Dips:
8 x 3 x BW
7 x 1 x BW

Pec Fly:
12 x 2 x 40kg
10 x 2 x 42.5kg

16/9/2014

Back to basics after injury recovery.
1st time on the Squat Rack and Smith Machine.
Feels good

Heavy Lower:
Squat:
6x30kg
6x40kg
6x40kg

Deadlift:
6x30kg
6x40kg
6x50kg

Smith Machine Leg Press:
8x20kg
10x20kg
8x30kg

Hamstring Curls:
12x35kg
10x37.5kg
8x40kg

19/9/2014

Day 2. Left wrist still hurts a little.

Heavy Upper:
Bench Press:
6x20kg
6x25kg
6x25kg

Machine Row:
6x47kg
6x54kg
6x59kg

Machine Shoulder Press:
6x32kg

Pulldown:
6x54kg

Triceps Pushdown:
8x20kg
8x22.5kg
8x25kg
8x20kg

Barbell Bicep Curl:
8x17.5kg
8x17.5kg
8x17.5kg
8x17.5kg

This post has been edited by Killerjeff88: Sep 20 2014, 07:30 PM

20/9/2014

Control Lower:
Pause Squat:
4x30kg
4x30kg
4x30kg
4x30kg
4x30kg
4x40kg

Pause Deadlift:
4x40kg
4x40kg
4x40kg

Smith Machine Leg Press:
10x20kg
10x30kg
10x40kg

Machine Single Leg Press:
10x35kg
10x40kg
10x45kg

This post has been edited by Killerjeff88: Sep 20 2014, 07:31 PM

21/9/2014

Control Upper:
Spoto Press:
4x15kg
4x15kg
4x20kg
4x20kg
4x25kg
4x25kg

Barbell Row:
4x20kg
4x20kg
4x30kg
4x30kg
4x35kg
4x35kg

Seated Barbell Press:
10x17.5kg

Chin Up:
10xBW

Incline Dumbbell Press:
12x10kg
12x12.5kg
10x15kg

Lateral Raise:
10x9kg
10x10kg
8x12.5kg

This post has been edited by Killerjeff88: Sep 26 2014, 08:11 AM

23/9/2014

Heavy Lower:
Smith Machine Leg Press:
12x30kg
12x40kg
10x50kg

Deadlift:
6x40kg
6x50kg
6x60kg

Squat:
6x40kg
6x40kg
4x50kg

Hamstring Curls:
12x37.5kg
10x40kg
8x42.5kg

24/9/2014

Heavy Upper:
Bench Press:
6x25kg
6x25kg
6x30kg

Barbell Row:
6x30kg
6x30kg
6x30kg

Machine Shoulder Press:
6x34.5kg

Pullup:
10xBW

Incline Dumbbell Press:
12x12.5kg
10x15kg
10x15kg

Loose Form Dumbbell Curl:
10x12.5kg
10x12.5kg
8x12.5kg

26/9/2014

Control Lower:
Pause Squat:
4x40kg
4x40kg
4x40kg
4x40kg
4x40kg
4x40kg

Pause Deadlift:
4x40kg
4x40kg
4x40kg

Smith Machine Leg Press:
12x40kg
10x50kg
8x60kg

Machine Single Leg Press:
12x40kg
10x45kg
10x50kg

27/9/2014

Control Upper:
Spoto Press:
4x22.5kg
4x22.5kg
4x25kg
4x25kg
4x27kg
4x27kg

Barbell Row:
4x30kg
4x30kg
4x34kg
4x34kg
4x36kg
4x36kg

Seated Dumbbell Press:
10x13.5kg

Pull Up:
10xBW

Incline Dumbbell Press:
12x13.5kg
12x16kg
10x16kg

Rear Delt Fly:
10x22.5kg
10x22.5kg
8x22.5kg