Day 1 / Week 2/ Cycle 7: 27-09-2011

Military Press
3 x 90
3 x 100
3 x 115



Dips
15 x BW
15 x BW + 15lbs
15 x BW + 30lbs
15 x BW + 40lbs
15 x BW + 45lbs



Chinups
10 x BW
10 x BW
10 x BW
10 x BW+10lbs
(6 x 25lbs+BW) + (2 x 25lbs+BW) + (2 x 10lbs+BW)



Cardio HIIT
0 mins


Duration of training (does not include cardio): 70 mins

Notes:
-

This post has been edited by kaspersky-fan: Oct 4 2011, 02:29 PM

Day 2 / Week 2/ Cycle 7: 29-09-2011

Deadlift
3 x 220
3 x 250
5 x 280


Deadlift 2
10 x 220
10 x 200
10 x 185
10 x 175
10 x 165


/*
Hanging Leg Raises
10 x BW
10 x BW
10 x BW
*/


Reverse Crunch
15 x BW
15 x BW
15 x BW
15 x BW
15 x BW



Cardio HIIT
0 mins


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

Notes:
- Shoulder still aches, decided to put HLR aside for a moment. Perhaps gonna try it the next week. I'm too lazy to remove the HLR stats, so I'm gonna "disable" it, lol

Day 3 / Week 2/ Cycle 7: 30-09-2011

Barbell Bench Press
3 x 125
3 x 140
8 x 170


Dumbbell Bench Press
20 x 30
15 x 60
15 x 60
13 x 65 + 5 x 65
7 x 70 + 3 x 70 + 5 x 30


Dumbbell Rows
11 x 40
10 x 65
10 x 75
10 x 85
10 x 65


Cardio HIIT
0 mins


Duration of training (does not include cardio): 87 mins

Notes:
-

Day 4 / Week 2/ Cycle 7: 02-10-2011

Squat
3 x 220
3 x 250
8 x 280


Squat 2
10 x 220
10 x 220
10 x 220
10 x 220
10 x 220


Leg Extensions
10 x 65
10 x 80
10 x 90
10 x 105
8 x 115 + 2 x 95


Cardio HIIT
0 mins


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

Notes:
-

Day 1 / Week 3/ Cycle 7: 04-10-2011

Military Press
5 x 95
3 x 110
3 x 120



Dips
15 x BW + 10lbs
15 x BW + 25lbs
15 x BW + 35lbs
15 x BW + 45lbs
15 x BW + 50lbs



Chinups
10 x BW
10 x BW
10 x BW
10 x BW+10lbs
(5 x 25lbs+BW) + (3 x 25lbs+BW) + (3 x 10lbs+BW)



Cardio HIIT
0 mins


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

Notes:
-

Day 2 / Week 3/ Cycle 7: 06-10-2011

Deadlift
5 x 235
3 x 265
1 x 295


Deadlift 2
10 x 235
10 x 205
10 x 175
10 x 175
10 x 155



Hanging Leg Raises
7 x BW
8 x BW
10 x BW
8 x BW
9 x BW
6 x BW
8 x BW
8 x BW
7 x BW
5 x BW



Cardio HIIT
0 mins


Duration of training (does not include cardio): 90 mins

Notes:
- I think I really wrecked my back on the 295 lol, need to revisit the technique again.

Day 3 / Week 3/ Cycle 7: 07-10-2011

Barbell Bench Press
5 x 140
3 x 160
5 x 180


Dumbbell Bench Press
21 x 30
16 x 60
15 x 60
11 x 65 + 7 x 65
7 x 70 + 3 x 70 + 10 x 30


Dumbbell Rows
12 x 30
12 x 60
10 x 70
10 x 80
12 x 60


Cardio HIIT
0 mins


Duration of training (does not include cardio): 78 mins

Notes:
-

Day 4 / Week 3/ Cycle 7: 09-10-2011

Squat
5 x 235
3 x 265
5 x 295


Squat 2
10 x 235
10 x 235
10 x 235
10 x 235
10 x 235


Leg Extensions
10 x 70
10 x 85
10 x 95
10 x 110
8 x 120 + 2 x 100


Cardio HIIT
0 mins


Duration of training (does not include cardio): 83 mins

Notes:
-

Day 1 / Week 4/ Cycle 7: 12-10-2011

Military Press
5 x 50
5 x 65
5 x 75



Dips
15 x BW
16 x BW
17 x BW
18 x BW + 10lbs
20 x BW + 15lbs



Chinups
10 x BW
10 x BW
10 x BW
10 x BW+10lbs
(5 x 15lbs+BW) + (3 x 10lbs+BW) + (3 x 10lbs+BW)



Cardio HIIT
0 mins


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

Notes:
-


This post has been edited by kaspersky-fan: Oct 21 2011, 06:46 PM

Day 2 / Week 4/ Cycle 7: 14-10-2011

Deadlift
5 x 125
5 x 155
5 x 190


Deadlift 2
10 x 155
10 x 155
10 x 155
10 x 155
10 x 155



Reverse Crunch
15 x BW
15 x BW



Cardio HIIT
0 mins


Duration of training (does not include cardio): 41 mins

Notes:
-

Day 3 / Week 4/ Cycle 7: 15-10-2011

Barbell Bench Press
5 x 75
5 x 95
5 x 115


Dumbbell Bench Press
25 x 25
25 x 40
16 x 40
15 x 50
15 x 50


Dumbbell Rows
15 x 30
15 x 40
15 x 40
15 x 50
15 x 50


Cardio HIIT
0 mins


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

Notes:
-

Day 4 / Week 4/ Cycle 7: 19-10-2011

Squat
5 x 125
5 x 155
5 x 190


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


Leg Extensions
10 x 60
10 x 65
10 x 70
10 x 80
10 x 85


Cardio HIIT
0 mins


Duration of training (does not include cardio): 53 mins

Notes:
-

Day 1 / Week 1/ Cycle 8: 26-10-2011

Military Press
5 x 80
5 x 90
5 x 105



Dips
15 x BW + 10lbs
15 x BW + 20lbs
15 x BW + 35lbs



Chinups
10 x BW
10 x BW+10lbs
(5 x 15lbs+BW) + (2 x 15lbs+BW) + (3 x 10lbs+BW)



Cardio HIIT
0 mins


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

Notes:
-

This post has been edited by kaspersky-fan: Nov 1 2011, 07:56 PM

Day 2 / Week 1/ Cycle 8: 27-10-2011

Deadlift
5 x 200
5 x 230
5 x 260


Deadlift 2
10 x 200
10 x 180
10 x 160



Hanging Leg Raises
8 x BW
7 x BW
8 x BW
7 x BW
5 x BW
7 x BW
3 x BW




Declined Situps
20 x (BW + 35lbs)
20 x (BW + 35lbs)
20 x (BW + 35lbs)



Cardio HIIT
0 mins


Duration of training (does not include cardio): 74 mins

Notes:
-

This post has been edited by kaspersky-fan: Nov 1 2011, 07:57 PM

Day 3 / Week 1/ Cycle 8: 29-10-2011

Barbell Bench Press
5 x 120
5 x 135
5 x 155


Dumbbell Bench Press
15 x 50
15 x 60
9 x 70 + 6 x 70


Dumbbell Rows
10 x 50
10 x 60
10 x 70


Chest Cable
8 x 14
8 x 16
8 x 18


Cardio HIIT
0 mins


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

Notes:
-

This post has been edited by kaspersky-fan: Nov 1 2011, 07:57 PM

Day 4 / Week 1/ Cycle 8: 30-10-2011

Squat
5 x 200
5 x 230
5 x 260


Squat 2
10 x 200
10 x 200
10 x 200


Leg Extensions
10 x 40.8
10 x 49.9
5 x 59.0 + 5 x 49.9


Bicep Cable
10 x 10
10 x 14
8 x 18


Cardio HIIT
0 mins


Duration of training (does not include cardio): 44 mins

Notes:
-

Day 1 / Week 2/ Cycle 8: 02-11-2011

Military Press
3 x 85
3 x 100
3 x 110



Dips
15 x BW + 15lbs
15 x BW + 35lbs
15 x BW + 45lbs



Chinups
10 x BW
(7 x BW+10lbs) + (3 x BW+10lbs)
(4 x 25lbs+BW) + (2 x 25lbs+BW) + (4 x 10lbs+BW)



Back cable
8 x 30
8 x 34
8 x 38


Cardio HIIT
0 mins


Duration of training (does not include cardio): 70 mins

Notes:
-

Day 2 / Week 2/ Cycle 8: 05-11-2011

Deadlift
3 x 215
3 x 245
3 x 275


Deadlift 2
10 x 215
10 x 195
10 x 175


Hanging Leg Raises
8 x BW
7 x BW
7 x BW
8 x BW
7 x BW
8 x BW


Declined Situps
20 x (BW + 35lbs)
20 x (BW + 35lbs)
20 x (BW + 35lbs)



Cardio HIIT
0 mins


Duration of training (does not include cardio): 68 mins

Notes:
-

Day 3 / Week 2/ Cycle 8: 06-11-2011

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


Dumbbell Bench Press
17 x 50
15 x 60
10 x 70 + 6 x 70


Dumbbell Rows
10 x 50
10 x 60
12 x 70


Chest Cable
12 x 16
10 x 18
10 x 12


Cardio HIIT
0 mins


Duration of training (does not include cardio): 78 mins

Notes:
-

Day 4 / Week 2/ Cycle 8: 07-11-2011

Squat
3 x 215
3 x 245
5 x 275


Squat 2
10 x 215
10 x 215
10 x 215


Leg Curls
10 x 55.0
10 x 65
10 x 45


Bicep Cable
10 x 8.75
8 x 11.25
8 x 13.75


Cardio HIIT
0 mins


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

Notes:
-