Day 4 / Week 4/ Cycle 3: 12-06-2011

Squat
5 x 115
5 x 135
5 x 165


Squat 2
10 x 160
10 x 160
10 x 160
10 x 160
10 x 160


Leg Curls
10 x 45.3
10 x 49.9
10 x 40.8
10 x 49.9
10 x 40.8


Cardio HIIT
0 mins


Duration of training (does not include cardio): 40 mins

Notes:
-


This post has been edited by kaspersky-fan: Jun 26 2011, 01:09 AM

Took a week off from 13-06-2011 till 19-06-2011, company's vacation on board!

Day 1 / Week 1/ Cycle 4: 21-06-2011

Military Press
5 x 75
3 x 85
5 x 95


Dips
5 x 15 x BW

superset with

Db Press
4 x 10 x 25


Chinups
8 x BW
7 x BW
6 x BW
3 x BW
5 x BW
3 x BW
6 x BW
3 x BW
4 x BW
3 x BW
3 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 66 mins

Notes:
- Started to switch to morning sessions... energy kinda low, need to slowly get used to it.

Day 2 / Week 1/ Cycle 4: 23-06-2011

Deadlift
5 x 185
5 x 210
5 x 240


Good Morning
10 x 85
10 x 115
10 x 135
10 x 140
10 x 150


Hanging Leg Raises
15 x BW
12 x BW
12 x BW
15 x BW
10 x BW
11 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 59 mins

Notes:
- Enjoyed the workout!

Day 3 / Week 1/ Cycle 4: 24-06-2011

Barbell Bench Press
5 x 115
5 x 130
10 x 145


Dumbbell Bench Press
15 x 35
15 x 45
12 x 55
10 x 60 + 5 x 60
11 x 55 + 5 x 55


Dumbbell Rows
12 x 35
12 x 45
12 x 55
12 x 60
12 x 45
7 x 65


Cardio HIIT
0 mins


Duration of training (does not include cardio): 73 mins

Notes:
- Again another morning session lol

Day 4 / Week 1/ Cycle 4: 25-06-2011

Squat
5 x 185
5 x 210
8 x 240


Squat 2
10 x 185
10 x 185
10 x 185
10 x 185
10 x 185


Leg Extensions
10 x 45
10 x 50
10 x 55
10 x 65
10 x 75


Cardio HIIT
0 mins


Duration of training (does not include cardio): 52 mins

Notes:
- Gonna start with size on next week.

Day 1 / Week 2/ Cycle 4: 28-06-2011

Military Press
3 x 80
3 x 90
5 x 100


Dips
5 x 15 x BW

superset with

Db Press
10 x 30
7 x 30 + 3 x 30
7 x 30 + 3 x 30
6 x 30 + 4 x 30


Chinups
10 x BW
8 x BW
5 x BW
6 x BW
6 x BW
6 x BW
6 x BW
3 x BW



Cardio HIIT
0 mins


Duration of training (does not include cardio): 54 mins

Notes:
-

This post has been edited by kaspersky-fan: Jul 5 2011, 01:02 AM

Day 2 / Week 2/ Cycle 4: 29-06-2011

Deadlift
3 x 200
3 x 225
5 x 255


Good Morning
10 x 95
10 x 115
10 x 135
10 x 145
10 x 155


Hanging Leg Raises
15 x BW
15 x BW
15 x BW
10 x BW
10 x BW
10 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 62 mins

Notes:
-

Day 3 / Week 2/ Cycle 4: 01-07-2011

Barbell Bench Press
3 x 120
3 x 140
8 x 155


Dumbbell Bench Press
15 x 35
15 x 45
14 x 60 + 3 x 60
10 x 60 + 5 x 60
5 x 60 + 10 x 45
1 x 65


Dumbbell Rows
12 x 45
10 x 60
13 x 45
10 x 60
10 x 60
8 x 65


Cardio HIIT
0 mins


Duration of training (does not include cardio): 75 mins

Notes:
- Again another morning session lol

This post has been edited by kaspersky-fan: Jul 5 2011, 01:09 AM

Day 4 / Week 2/ Cycle 4: 03-07-2011

Squat
3 x 200
3 x 225
5 x 255


Squat 2
10 x 200
10 x 200
10 x 200
10 x 200
10 x 200


Leg Extensions
10 x 50
10 x 65
10 x 80
10 x 80
10 x 80


Cardio HIIT
15 mins


Duration of training (does not include cardio): 56 mins

Notes:
-

This post has been edited by kaspersky-fan: Jul 5 2011, 01:12 AM

UR SQUAT IS MAGNIFICENT!

Thanks!

Day 1 / Week 3/ Cycle 4: 05-07-2011

Military Press
5 x 85
3 x 95
3 x 105


Dips
5 x 15 x BW

superset with

Db Press
10 x 30
7 x 30 + 3 x 30
8 x 30 + 3 x 30
5 x 35 + 5 x 35


Chinups
7 x BW
6 x BW
6 x BW
7 x BW
5 x BW
4 x BW
5 x BW
5 x BW
5 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 60 mins

Notes:
-

Day 2 / Week 3/ Cycle 4: 07-07-2011

Deadlift
5 x 210
3 x 240
4 x 270


Good Morning
10 x 115
10 x 135
10 x 155
10 x 95
10 x 135


Hanging Leg Raises
15 x BW
12 x BW
12 x BW
10 x BW
10 x BW
8 x BW
8 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 66 mins

Notes:
-

Day 3 / Week 3/ Cycle 4: 09-07-2011

Barbell Bench Press
5 x 130
3 x 145
8 x 165


Dumbbell Bench Press
15 x 40
15 x 50
14 x 60 + 3 x 60
10 x 60 + 6 x 60
5 x 65 + 5 x 60 + 5 x 50


Dumbbell Rows
12 x 50
10 x 60
10 x 65
12 x 50
10 x 65
8 x 70


Cardio HIIT
0 mins


Duration of training (does not include cardio): 91 mins

Notes:
- Shit brix halfway workout, z

Day 4 / Week 3/ Cycle 4: 10-07-2011

Squat
5 x 210
3 x 240
5 x 270


Squat 2
10 x 210
10 x 210
10 x 210
10 x 210
10 x 210


Leg Extensions
10 x 55
10 x 65
10 x 75
10 x 85
10 x 90


Cardio HIIT
15 mins


Duration of training (does not include cardio): 64 mins

Notes:
-

Day 1 / Week 4/ Cycle 4: 12-07-2011

Military Press
5 x 45
5 x 55
5 x 70


Dips
5 x 16 x BW

superset with

Db Press
10 x 30 + 3 x 35
6 x 35 + 4 x 30
6 x 30 + 4 x 25
10 x 20 + 5 x 25


Chinups
7 x BW
8 x BW
8 x BW
5 x BW
5 x BW
6 x BW
6 x BW
5 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 54 mins

Notes:
-

Day 2 / Week 4/ Cycle 4: 14-07-2011

Deadlift
5 x 115
5 x 140
5 x 170


Good Morning
10 x 95
10 x 120
10 x 95
10 x 105
10 x 135


Hanging Leg Raises
15 x BW
12 x BW
8 x BW
10 x BW
8 x BW
8 x BW
8 x BW
6 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 55 mins

Notes:
-

Day 3 / Week 4/ Cycle 4: 15-07-2011

Barbell Bench Press
5 x 70
5 x 85
5 x 105


Dumbbell Bench Press
20 x 30
20 x 45
18 x 50
15 x 50
15 x 50
8 x 50


Dumbbell Rows
15 x 45
15 x 50
15 x 30
15 x 50
15 x 45


Cardio HIIT
0 mins


Duration of training (does not include cardio): 64 mins

Notes:
-

Day 4 / Week 4/ Cycle 4: 17-07-2011

Squat
5 x 115
5 x 140
5 x 170


Squat 2
10 x 155
10 x 155
10 x 155
10 x 155
10 x 155


Leg Extensions
10 x 70
10 x 60
10 x 70
10 x 70
10 x 60


Cardio HIIT
0 mins


Duration of training (does not include cardio): 40 mins

Notes:
-