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 Jeff's Journal, Back to training

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TSKillerjeff88
post Jul 5 2012, 11:28 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
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Senior Member
602 posts

Joined: Oct 2008
QUOTE(Kyoyagami @ Jul 5 2012, 09:21 AM)
You know, you're quest on conquering the Pokemon League gyms have been quite inspiring to the level of climbing. tongue.gif

Keep it up dude! biggrin.gif
*
haha im aiming for the elite 4 yo! thanks smile.gif
TSKillerjeff88
post Jul 5 2012, 07:16 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
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Senior Member
602 posts

Joined: Oct 2008
5/7/2012

Slight sprain on my left wrist during yesterday's climb. Going chill today.

Strength Training:
Wide Grip Pull Ups
5 x 3 x BW

Assisted 1 Arm Pull Ups
3 x 1 x BW
2 x 1 x BW

Back:
One Arm Row:
12 x 2 x 15kg
10 x 2 x 15kg

BB Bend Over Row:
14 x 2 x 28kg
12 x 2 x 28kg

Biceps:
DB Alternate Curls:
12 x 2 x 12kg
10 x 2 x 12kg

BB Curls:
12 x 2 x 15kg
10 x 2 x 15kg

DB Concentration Curls:
10 x 2 x 7kg
9 x 1 x 7kg
8 x 1 x 7kg

Cardio:
45sec Each
15sec Rest

Star Jump
Double Crunch (6kg)
Decline Crunch (6kg)
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (6kg)
Burpees
Knee to Elbow Planks
V Hold (6kg)
Squats (6kg)
Rope Skip
TSKillerjeff88
post Jul 7 2012, 11:03 PM

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Senior Member
602 posts

Joined: Oct 2008
7/7/2012

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Volume and Body control
Difficulty: 4.5/5
Attempts: 2/10
Progress: 50%

Boulder Route 2:
Technique: Power and Strength
Difficulty: 4/5
Attempts: 5/10
Progress: 50%

Boulder Route 3:
Technique: Dynamic and Locking
Difficulty: 3.5/5
Attempts: 6/10
Progress: 100%

Boulder Route 4:
Technique: Volume and Power
Difficulty: 4.5/5
Attempts: 2/10
Progress: 10%

Boulder Route 5:
Technique: Cross and Dynamic
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Lead Route 1:
Technique: Endurance and Strength
Difficulty: 3.5/5
Attempts: 1/10
Progress: 80%
TSKillerjeff88
post Jul 8 2012, 06:53 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
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Senior Member
602 posts

Joined: Oct 2008
8/7/2012

Strength Training:
Wide Grip Pull Ups
5 x 3 x BW

Assisted 1 Arm Pull Ups
2 X 2 X BW

Legs:
BB Deadlift:
12 x 2 x 34kg
10 x 2 x 34kg

BB Hack Squats
14 x 1 x 30kg
12 x 3 x 30kg

Calve Raise:
20 x 4 x 36kg

Triceps:
DB Seated Triceps Extension:
18 x 1 x 11kg
16 x 2 x 11kg
14 x 1 x 11kg

Triceps Kickback:
18 x 2 x 12kg
16 x 2 x 12kg

Close Grip Bench Press:
16 x 4 x 26kg

BB Lying Triceps Extension:
14 x 4 x 18kg

Cardio:
45sec Each
15sec Rest

Star Jump
Double Crunch (7kg)
Decline Crunch (7kg)
Prone Cobra
Stationary Sprint
High Knees
Leg Raise Crunch (7kg)
Burpees
Knee to Elbow Planks
V Hold (7kg)
Squats (7kg)
Rope Skip
TSKillerjeff88
post Jul 9 2012, 06:48 PM

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Senior Member
602 posts

Joined: Oct 2008
9/7/2012

Time to switch things up a little.

Strength Training:
Wide Grip Pull Ups:
6 x 2 x BW
5 x 1 x BW

Assisted 1 Arm Pull Ups:
2 X 2 X BW

Chest:
BB Bench Press:
16 x 1 x 36kg
12 x 2 x 36kg
10 x 1 x 36kg

DB Flat Bench Press:
14 x 2 x 14kg
12 x 2 x 14kg

DB Incline Bench Press:
14 x 1 x 14kg
12 x 1 x 14kg
10 x 1 x 14kg
8 x 1 x 14kg

DB Decline Bench Press:
14 x 1 x 14kg
12 x 1 x 14kg
10 x 1 x 14kg
8 x 1 x 14kg

DB Fly:
16 x 2 x 9kg
14 x 1 x 9kg

Back:
One Arm Row:
14 x 2 x 15kg
12 x 2 x 15kg

BB Bend Over Row:
14 x 2 x 28kg
10 x 1 x 28kg
12 x 1 x 28kg

Cardio:
45sec Each
15sec Rest

Star Jump
Double Crunch (7kg)
Decline Crunch (7kg)
Plank
Stationary Sprint
High Knees
Leg Raise Crunch (7kg)
Lunges (7kg)
Knee to Elbow Planks
Incline Leg Raise
Squats (7kg)
Rope Skip
TSKillerjeff88
post Jul 11 2012, 11:42 PM

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602 posts

Joined: Oct 2008
11/7/2012

Climbing competition on Sunday. Getting ready!

Rock Climbing
Strength Training:
Pull Ups
6 x 1 x BW
Hold (30sec)

Assisted 1 Arm Pull Ups
1 x 2 x BW

Technique Training:
Boulder Route 1:
Technique: Core and Strength
Difficulty: 4/5
Attempts: 6/10
Progress: 100%

Boulder Route 2:
Technique: Pinch and Static
Difficulty: 4.5/5
Attempts: 8/10
Progress: 60%

Boulder Route 3:
Technique: Body balance and Dynamic
Difficulty: 3.5/5
Attempts: 3/10
Progress: 100%

Boulder Route 4:
Technique: Mental (Fear of taking risk)
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Crimps and Volume
Difficulty: 3/5
Attempts: 3/10
Progress: 90%
TSKillerjeff88
post Jul 12 2012, 08:28 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
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Senior Member
602 posts

Joined: Oct 2008
12/7/2012

Strength Training:
Wide Grip Pull Ups
5 x 3 x BW

Assisted 1 Arm Pull Ups
3 x 1 x BW

Biceps:
DB Alternate Curls:
14 x 1 x 11kg
13 x 1 x 11kg
12 x 2 x 11kg

BB Curls:
16 x 2 x 14kg
14 x 2 x 14kg

DB Concentration Curls:
12 x 2 x 6kg
10 x 2 x 6kg

Triceps:
DB Seated Triceps Extension:
18 x 1 x 11kg
16 x 1 x 11kg
14 x 2 x 11kg

Triceps Kickback:
20 x 2 x 12kg
18 x 2 x 12kg

Close Grip Bench Press:
20 x 4 x 26kg

BB Lying Triceps Extension:
16 x 2 x 16kg
14 x 2 x 16kg

Abs:
20 x 1 x 7kg

Oblique Stretch
Double Crunch
Decline Crunch

Cardio:
Jogging (1 hour)
TSKillerjeff88
post Jul 13 2012, 09:49 AM

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Senior Member
602 posts

Joined: Oct 2008
QUOTE(xCM @ Jul 12 2012, 11:48 PM)
All the best and have fun in this Sunday competition!
*
Thanks! Will do my best happy.gif
TSKillerjeff88
post Jul 17 2012, 06:31 PM

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Senior Member
602 posts

Joined: Oct 2008
17/7/2012

Climbing competition was awesome.
Difficulty range of 3.5 to 5 out of 5.
Total 16 routes, full points on 8 routes and half points for 2 routes.
No bad performance since only started training in Jan.
Some of us fell sick after comp including me. Recovery day today smile.gif

Strength Training:
Wide Grip Pull Ups:
4 x 3 x BW

Assisted 1 Arm Pull Ups:
2 X 2 X BW

Chest:
BB Bench Press:
14 x 2 x 36kg
12 x 2 x 36kg

DB Flat Bench Press:
16 x 2 x 14kg
14 x 2 x 14kg

DB Incline Bench Press:
16 x 2 x 14kg
14 x 2 x 14kg

DB Decline Bench Press:
16 x 3 x 14kg

DB Fly:
16 x 2 x 9kg
14 x 1 x 9kg

Back:
One Arm Row:
16 x 2 x 15kg
14 x 2 x 15kg

BB Bend Over Row:
14 x 2 x 28kg
12 x 1 x 28kg

Abs:
20 x 1 x 7kg

Oblique Stretch
Double Crunch
Decline Crunch
TSKillerjeff88
post Jul 19 2012, 06:44 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
19/7/2012

Strength Training:
Wide Grip Pull Ups
5 x 2 x BW
6 x 1 x BW

Assisted 1 Arm Pull Ups
2 x 2 x BW

Biceps:
DB Alternate Curls:
14 x 2 x 11kg
12 x 2 x 11kg

BB Curls:
14 x 2 x 15kg
12 x 2 x 15kg

DB Concentration Curls:
13 x 4 x 6kg

Triceps:
DB Seated Triceps Extension:
18 x 1 x 11kg
16 x 2 x 11kg
14 x 1 x 11kg

Triceps Kickback:
14 x 2 x 13kg
12 x 2 x 13kg

Close Grip Bench Press:
20 x 2 x 28kg
18 x 2 x 28kg

BB Lying Triceps Extension:
18 x 2 x 16kg
16 x 2 x 16kg

Abs:
20 x 1 x 8kg

Oblique Stretch
Double Crunch
Decline Crunch

Cardio:
Jogging (1 hour)
TSKillerjeff88
post Jul 21 2012, 06:23 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
21/7/2012

Strength Training:
Wide Grip Pull Ups
5 x 3 x BW

Assisted 1 Arm Pull Ups
2 x 1 x BW
3 x 1 x BW

Legs:
BB Deadlift:
14 x 2 x 34kg
12 x 2 x 34kg

BB Hack Squats
14 x 2 x 30kg
12 x 2 x 30kg

Calve Raise:
20 x 4 x 38kg

Shoulders:
BB Seated Press:
16 x 1 x 16kg
14 x 3 x 16kg

Side Laterals:
18 x 2 x 5kg
16 x 2 x 5kg

Front Laterals:
18 x 1 x 5kg
16 x 3 x 5kg

BB Shrugs:
14 x 2 x 46kg
12 x 2 x 46kg

Cardio:
Jogging (40min)
Calisthenics (10min)

Added on July 22, 2012, 9:50 pm22/7/2012

Rock Climbing
Endurance Training:
Advance Boulder Wall Traverse
30moves x 2

Technique Training:
Boulder Route 1:
Technique: Core and Balance
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 2:
Technique: Balance
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 3:
Technique: Positioning and Flexibility
Difficulty: 4/5
Attempts: 1/10
Progress: 100%

Boulder Route 4:
Technique: Slopers and Heel hook
Difficulty: 4/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Heel hook and Strength
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 6:
Technique: Crimps and Mental
Difficulty: 5/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Dynamic and Core
Difficulty: 4/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Dyno and Slopers
Difficulty: 4.5/5
Attempts: 3/10
Progress: 10%

Added on July 24, 2012, 4:10 pm24/7/2012

Strength Training:
Wide Grip Pull Ups:
5 x 3 x BW

Assisted 1 Arm Pull Ups:
2 X 2 X BW

Chest:
BB Bench Press:
16 x 1 x 36kg
14 x 2 x 36kg
12 x 1 x 36kg

DB Flat Bench Press:
18 x 2 x 14kg
16 x 2 x 14kg

DB Incline Bench Press:
16 x 1 x 14kg
14 x 1 x 14kg
12 x 1 x 14kg
10 x 1 x 14kg

DB Decline Bench Press:
16 x 1 x 14kg
14 x 1 x 14kg
12 x 1 x 14kg
10 x 1 x 14kg

DB Fly:
18 x 2 x 9kg
16 x 1 x 9kg

Back:
One Arm Row:
18 x 1 x 15kg
16 x 2 x 15kg
14 x 1 x 15kg

BB Bend Over Row:
14 x 2 x 28kg
12 x 1 x 28kg

Cardio:
Jogging (40min)
Calisthenics (10min)

Added on August 2, 2012, 10:40 am1/8/2012

Pull my finger last wed hence stopping all activities for a week.
Seems like its not fully healed yet.

Rock Climbing
Endurance Training:
Advance Boulder Wall Traversing
32 moves

Technique Training:
Boulder Route 1:
Technique: Undercling and Heel hook
Difficulty: 4/5
Attempts: 4/10
Progress: 50%

Boulder Route 2:
Technique: Balancing and Mental
Difficulty: 4/5
Attempts: 2/10
Progress: 100%

Boulder Route 3:
Technique: Strength and Technique
Difficulty: 3.5/5
Attempts: 4/10
Progress: 100%

Boulder Route 4:
Technique: Strength and Core
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Balancing and Core
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Lead Route 1:
Technique: Bridge and Smear
Difficulty: 6a+
Attempts: 1/10
Progress: 100%
(Finally finished this project after 2 months)

Added on August 14, 2012, 5:27 pm14/8/2012

Recovery training. Pulled left finger during climb 2 weeks ago hence stopped all heavy activities. >.<"
Only did jogging and swimming so far.

Strength Training:
Neutral Grip Pull Ups
8 x 1 x BW
7 x 1 x BW
8 x 1 x BW

Cardio:
Rope Skipping
100 x 4 x 2min rest
(10min rest)
100 x 2 x 2min rest
50 x 1

Added on August 20, 2012, 5:57 pm20/8/2012

Back to training after 3 weeks of resting to recover my injury.

Strength Training:
Wide Grip Pull Ups:
5 x 1 x BW
3 x 2 x BW

Chest:
BB Bench Press:
12 x 2 x 32kg
10 x 2 x 32kg

DB Incline Bench Press:
12 x 2 x 12kg
10 x 2 x 12kg

DB Decline Bench Press:
12 x 2 x 12kg
10 x 2 x 12kg

DB Fly:
12 x 2 x 8kg
10 x 2 x 8kg

Triceps:
Bench Dips:
6 x 2 x BW

DB Seated Triceps Extension:
12 x 2 x 10kg
10 x 1 x 10kg

Triceps Kickback:
12 x 2 x 11kg
10 x 2 x 11kg

Abs:
15 each
Crunches
Ankle Touches
Jack Knives
Side to Sides
10 each
Knee Raise
Leg Raise
Leg Raise Push

Cardio:
Rope Skipping
100 x 3 x 1 min rest

Added on August 22, 2012, 5:47 pm22/8/2012

Strength Training:
Wide Grip Pull Ups:
3 x 1 x BW
4 x 3 x BW

Back:
DB Row:
10 x 2 x 13kg
8 x 2 x 13kg

BB Bend Over Row:
10 x 2 x 26kg
8 x 1 x 26kg

Shoulders:
BB Military Press:
12 x 2 x 16kg
10 x 2 x 16kg

Side Laterals:
12 x 2 x 6kg
10 x 2 x 6kg

BB Shrugs:
12 x 2 x 44kg
10 x 2 x 44kg

Cardio:
Rope Skipping
100 x 3 x 1 min rest
60 x 1

Added on August 23, 2012, 5:57 pm23/8/2012

Strength Training:
Wide Grip Pull Ups:
4 x 4 x BW

Legs:
BB Squats
12 x 2 x 26kg
10 x 2 x 26kg

BB Deadlift:
12 x 2 x 26kg
10 x 2 x 26kg

Calve Raise:
20 x 4 x 36kg

Biceps:
BB Curls:
10 x 2 x 16kg
8 x 2 x 16kg

DB Concentration Curls:
10 x 2 x 6kg
8 x 2 x 6kg

Hammer Curls:
10 x 1 x 10kg
8 x 2 x 10kg
6 x 1 x 10kg

Abs:
15 each
Crunches
Ankle Touches
Jack Knives
Side to Sides
10 each
Knee Raise
Leg Raise
Leg Raise Push

Cardio:
Rope Skipping
100 x 4 x 1 min rest

Added on August 28, 2012, 7:05 pm28/8/2012

Strength Training:
Wide Grip Pull Ups:
5 x 1 x BW
4 x 3 x BW

Chest:
BB Bench Press:
10 x 2 x 34kg
8 x 2 x 34kg

DB Incline Bench Press:
10 x 2 x 13kg
8 x 2 x 13kg

DB Decline Bench Press:
10 x 2 x 13kg
8 x 2 x 13kg

DB Fly:
10 x 2 x 9kg
8 x 2 x 9kg

Triceps:
Bench Dips:
6 x 3 x BW

DB Seated Triceps Extension:
10 x 2 x 11kg
8 x 2 x 11kg

Triceps Kickback:
10 x 2 x 12kg
8 x 2 x 12kg

Abs:
15 each
Crunches
Ankle Touches
Jack Knives
Side to Sides
10 each
Knee Raise
Leg Raise
Leg Raise Push

Cardio:
Rope Skipping
100 x 5 x 1 min rest

Added on August 31, 2012, 5:56 pm31/8/2012

Strength Training:
Wide Grip Pull Ups:
5 x 2 x BW
4 x 2 x BW

Back:
DB Row:
10 x 2 x 14kg
8 x 2 x 14kg

BB Bend Over Row:
10 x 2 x 28kg
8 x 2 x 28kg

Shoulders:
BB Military Press:
10 x 4 x 18kg

Side Laterals:
12 x 2 x 8kg
10 x 2 x 8kg

BB Shrugs:
10 x 2 x 46kg
8 x 2 x 46kg

Cardio:
Rope Skipping
100 x 6 x 1 min rest

Added on September 2, 2012, 7:34 pm2/9/2012

Strength Training:
Wide Grip Pull Ups:
5 x 3 x BW
4 x 1 x BW

Legs:
BB Squats
12 x 2 x 28kg
10 x 2 x 28kg

BB Deadlift:
12 x 2 x 28kg
10 x 2 x 28kg

Calve Raise:
20 x 4 x 38kg

Biceps:
BB Curls:
10 x 2 x 18kg
8 x 2 x 18kg

DB Concentration Curls:
10 x 2 x 7kg
8 x 2 x 7kg

Hammer Curls:
10 x 1 x 11kg
8 x 2 x 11kg
6 x 1 x 11kg

Abs:
5kg
Crunches
Jack Knives
10 each
Knee Raise
Leg Raise
Leg Raise Push

Cardio:
Rope Skipping
100 x 5 x 1 min rest

This post has been edited by Killerjeff88: Sep 2 2012, 07:34 PM
TSKillerjeff88
post Sep 4 2012, 05:52 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
4/9/2012

Strength Training:
Wide Grip Pull Ups:
5 x 4 x BW

Chest:
BB Bench Press:
12 x 2 x 36kg
10 x 2 x 36kg

DB Incline Bench Press:
12 x 2 x 14kg
10 x 2 x 14kg

DB Decline Bench Press:
12 x 2 x 14kg
10 x 2 x 14kg

DB Fly:
10 x 2 x 10kg
8 x 2 x 10kg

Triceps:
Bench Dips:
7 x 1 x BW
6 x 2 x BW

DB Seated Triceps Extension:
12 x 2 x 12kg
10 x 1 x 12kg
8 x 1 x 12kg

Triceps Kickback:
12 x 2 x 13kg
10 x 2 x 13kg

This post has been edited by Killerjeff88: Sep 4 2012, 09:56 PM
TSKillerjeff88
post Sep 7 2012, 04:30 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
7/9/2012

Strength Training:
Wide Grip Pull Ups:
6 x 1 x BW
5 x 3 x BW

Back:
DB Row:
8 x 4 x 15kg

BB Bend Over Row:
10 x 2 x 30kg
8 x 2 x 30kg

Shoulders:
BB Military Press:
10 x 2 x 20kg
8 x 2 x 20kg

Side Laterals:
8 x 2 x 9kg
6 x 2 x 9kg

BB Shrugs:
10 x 2 x 48kg
8 x 2 x 48kg
TSKillerjeff88
post Sep 8 2012, 09:25 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
QUOTE(Sky.Live @ Sep 8 2012, 01:37 AM)
Looks impressive, I only climbed once in Putrajaya, now trying to build more body strength and lost more weight to climb better
*
it isn't much but thanks. yea weight is a b**** for climbing, if u increase ur weight by 10% u nid to increase ur strength another 10%. (estimation only of course)
But climbing alone made me lost 10kg in 2 months smile.gif
TSKillerjeff88
post Sep 9 2012, 08:55 AM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
QUOTE(whatdamn @ Sep 8 2012, 12:27 PM)
Good stuff on the climbing. I'd like to suggest a few tweaks to your strength training routine though.

the high reps you're doing will mostly help with achieving hypertrophy which is not something you want in climbing. what you need from my point of view is to increase your strength and rock climbing being a very prominent 'pull' movement type of sport, this is where your focus should be.

you've already got pull-ups which is good but the volume is not sufficient. if you aren't able to knock 5 pull-ups in a row, make the reps low but increase the number of sets you do. i'd aim for at least 5 sets of 10's and do them twice a week to get a total of 100 reps a week. doesn't matter if you're doing kipping or strict pull-ups.

you will also want to improve grip strength and this is where the deadlift and DB bent-over rows will help. for the deadlift, you need to keep the weights high (75%/80%/90% of 1 rep max[RM]) while keeping the reps low. you can go for 8's, 3's and singles as you increase the weights. as for DB rows, keep them as heavy as possible to go for 15-20 reps, your grip strength will improve and your back will grow.

i see that you have added the BB squat which is good as this will help you work your stabilizers because you'll need balance in rock climbing i should think. as far as how much weight, i'd keep it as accessory work so about 50%/60%/70% for 10 reps. you cna consider adding BB front squats at a slightly lower weight than your deadlift/squat as more accesory work.

you will also need to ensure shoulder health as well and should therefore train external rotation.

hope this helps you add some competitive edge in your next competition.
*
thanks for the advice. for normal pull ups i could do 10+ in a row but now i changed to doing wide grip its kinda diff and hard for me. =_=
will try to increase on DL and see, nid to buy more plates soon since im doing all these at home. tongue.gif

QUOTE
Yeah, although only climbed once in wall, but usually when I do trail run I hate every inch of my fats during uphill haha...

I read from a book, when you can do more than 3 x 5 of certain exercise, it's time to move on to a heavier weight or higher difficulties moves.


yeah im slowly increase my weights but going slowly cause im still recovering from my left finger injury. pulled my forth finger during climb bcoz of incorrect technique =.=
TSKillerjeff88
post Sep 9 2012, 06:25 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
9/9/2012

Strength Training:
Wide Grip Pull Ups:
6 x 3 x BW
5 x 2 x BW

Legs:
BB Squats
12 x 2 x 30kg
10 x 2 x 30kg

BB Deadlift:
12 x 2 x 32kg
10 x 2 x 32kg

Calve Raise:
20 x 4 x 40kg

Biceps:
BB Curls:
8 x 2 x 20kg
6 x 2 x 20kg

DB Concentration Curls:
8 x 2 x 8kg
6 x 1 x 8kg
8 x 1 x 8kg

Hammer Curls:
8 x 2 x 12kg
6 x 2 x 12kg
TSKillerjeff88
post Sep 11 2012, 03:13 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
10/9/2012

Strength Training:
Neutral Grip Pull Ups:
10 x 1 x BW
8 x 1 x BW
7 x 1 x BW
6 x 1 x BW

Chest:
BB Bench Press:
10 x 2 x 38kg
8 x 2 x 38kg

DB Incline Bench Press:
10 x 2 x 15kg
8 x 2 x 15kg

DB Decline Bench Press:
10 x 2 x 15kg
8 x 2 x 15kg

DB Fly:
10 x 4 x 11kg

Triceps:
Bench Dips:
7 x 2 x BW
6 x 1 x BW

DB Seated Triceps Extension:
12 x 2 x 13kg
10 x 1 x 13kg

Triceps Kickback:
12 x 2 x 14kg
10 x 2 x 14kg
TSKillerjeff88
post Sep 13 2012, 05:19 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
13/9/2012

Strength Training:
Wide Grip Pull Ups:
6 x 4 x BW
5 x 1 x BW

Legs:
BB Squats:
12 x 2 x 32kg
10 x 2 x 32kg

BB Deadlift:
10 x 2 x 36kg
8 x 2 x 36kg

Calve Raise:
20 x 4 x 42kg

Biceps:
BB Curls:
10 x 2 x 20kg
8 x 2 x 20kg

DB Concentration Curls:
10 x 2 x 8kg
8 x 2 x 8kg

Hammer Curls:
8 x 4 x 12kg
TSKillerjeff88
post Sep 19 2012, 06:22 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
19/9/2012

Strength Training:
Neutral Grip Pull Ups:
7 x 2 x BW
5 x 2 x BW

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

DB Incline Bench Press:
10 x 2 x 16kg
8 x 2 x 16kg

DB Decline Bench Press:
10 x 2 x 16kg
8 x 2 x 16kg

DB Fly:
10 x 2 x 12kg
8 x 2 x 12kg

Triceps:
Bench Dips:
8 x 3 x BW

DB Seated Triceps Extension:
10 x 2 x 14kg
8 x 2 x 14kg

Triceps Kickback:
8 x 2 x 15kg
6 x 2 x 15kg
TSKillerjeff88
post Sep 21 2012, 05:41 PM

Climb, Lift, Dance, Sing, Cook, Eat, Play, Sleep
****
Senior Member
602 posts

Joined: Oct 2008
21/9/2012

Strength Training:
Wide Grip Pull Ups:
5 x 3 x BW
4 x 2 x BW

Back:
DB Row:
14 x 2 x 12kg
12 x 2 x 12kg

BB Bend Over Row:
14 x 2 x 26kg
12 x 2 x 26kg

Shoulders:
BB Military Press:
10 x 2 x 22kg
8 x 2 x 22kg

Side Laterals:
8 x 2 x 10kg
6 x 2 x 10kg

BB Shrugs:
12 x 2 x 50kg
10 x 2 x 50kg
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