20/1/14

BB Deadlift
1 x 8 x 40 kg
1 x 5 x 60 kg
4 x 5 x 70 kg

BB Floor press
1 x 12 x 30 kg
5 x 6 x 40 kg

Plank
1 x 80 secs

23/1/14

Chin up
3 x 10

Pull up
2 x 8

BB Hack squat
3 x 12 x 20 kg

DB Overhead triceps extension
1 x 12 x 10 kg
4 x 10 x 15 kg

DB Lunge
2 x 10 x 10 kg

Plank
1 x 80 secs

Push up
1 x 20

27/1/14

Pull up
2 x 8

Chin up
2 x 10

BB Deadlift
1 x 8 x 40 kg
1 x 5 x 60 kg
4 x 5 x 70 kg
1 x 8 x 40 kg

BB Floor press
1 x 15 x 30 kg
3 x 8 x 40 kg
1 x 15 x 30 kg

Plank
1 x 80 secs