Day 1 / Week 3/ Cycle 8: 09-11-2011

Military Press
5 x 90
3 x 105
3 x 115



Dips
15 x BW + 25lbs
15 x BW + 35lbs
20 x BW + 25lbs



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



Back machine pulldowns
8 x 70
8 x 110
8 x 150


Cardio HIIT
0 mins


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

Notes:
-

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

Deadlift
5 x 230
3 x 260
3 x 290


Deadlift 2
10 x 185
10 x 135
10 x 155


Hanging Leg Raises
12 x BW
8 x BW
10 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): 62 mins

Notes:
-

Day 3 / Week 3/ Cycle 8: 12-11-2011

Barbell Bench Press
5 x 135
3 x 155
4 x 175


Dumbbell Bench Press
17 x 50
15 x 60
8 x 75 + 4 x 75 + 5 x 50


Dumbbell Rows
10 x 50
10 x 60
10 x 75


Chest Cable
10 x 12
9 x 14
8 x 18


Cardio HIIT
0 mins


Duration of training (does not include cardio): 81 mins

Notes:
-

Day 4 / Week 3/ Cycle 8: 14-11-2011

Squat
5 x 230
3 x 260
3 x 290


Squat 2
10 x 230
10 x 230
10 x 230


Leg Curls
10 x 40.8
10 x 59
10 x 49.9


Bicep Cable
10 x 8
8 x 12
8 x 14


Cardio HIIT
0 mins


Duration of training (does not include cardio): 63 mins

Notes:
-

Day 1 / Week 4/ Cycle 8: 16-11-2011

Military Press
5 x 50
5 x 60
5 x 70



Dips
15 x BW
15 x BW
15 x BW



Chinups
10 x BW
10 x BW
10 x BW



Cable pulldowns
8 x 47
8 x 67
8 x 57


Cardio HIIT
0 mins


Duration of training (does not include cardio): 33 mins

Notes:
-

Day 2 / Week 4/ Cycle 8: 18-11-2011

Deadlift
5 x 145
5 x 165
5 x 195


Deadlift 2
10 x 155
10 x 155
10 x 155


Hanging Leg Raises
10 x BW
5 x BW
10 x BW
5 x BW
10 x BW
5 x BW

Declined Situps
none


Back Machine - Rows
3 x (8 x 40kg)


Cardio HIIT
0 mins


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

Notes:
- Accidentally add in Back again, lol

Day 3+4 / Week 4/ Cycle 8: 19-11-2011

Barbell Bench Press
5 x 75
5 x 90
5 x 110


Dumbbell Bench Press
15 x 30
15 x 50


Dumbbell Rows
10 x 30
10 x 50


Squat
5 x 75
5 x 90
5 x 110


Squat 2
10 x 135
10 x 155


Chest Cable
10 x 10kg
8 x 14
8 x 18


Bicep Cable
8 x 14kg
8 x 16
8 x 18


Cardio HIIT
0 mins


Duration of training (does not include cardio): 77 mins

Notes:
-

Day 1 / Week 1/ Cycle 9: 22-11-2011

Military Press
5 x 85
5 x 95
5 x 110



Dips
15 x (BW+10 lbs)
15 x (BW+35 lbs)
15 x (BW+45 lbs)



Chinups
(8 + 3) x (BW+10 lbs)
(6 + 4) x (BW+25 lbs)
(5 x BW+25 lbs) + 5 x (BW+10 lbs)



Machine pulldowns
8 x 70
8 x 110
8 x 150


Cardio HIIT
0 mins


Duration of training (does not include cardio): 69 mins

Notes:
- Intensity dropped, not good..

Day 2 / Week 1/ Cycle 9: 24-11-2011

Deadlift
5 x 205
5 x 235
5 x 265


Deadlift 2
10 x 185
10 x 155
10 x 155


Hanging Leg Raises
10 x BW
7 x BW
10 x BW
8 x BW
8 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): 69 mins

Notes:
-

Day 3 / Week 1/ Cycle 9: 26-11-2011

Barbell Bench Press
5 x 125
5 x 140
5 x 160


Dumbbell Bench Press
15 x 60
15 x 70
8 x 70 + 5 x 70


Dumbbell Rows
10 x 60
10 x 70
10 x 75


Chest Cable
9 x 14
7 x 18
6 x 20


Cardio HIIT
0 mins


Duration of training (does not include cardio): 84 mins

Notes:
-

Day 4 / Week 1/ Cycle 9: 27-11-2011

Squat
5 x 205
5 x 235
6 x 265


Squat 2
10 x 205
10 x 205
10 x 205


Leg Extensions
10 x 70
10 x 80
10 x 90


Bicep Cable
11 x 8.75
8 x 13.75
8 x 18.75


Cardio HIIT
0 mins


Duration of training (does not include cardio): 63 mins

Notes:
-

Day 1 / Week 2/ Cycle 9: 30-11-2011

Military Press
3 x 90
3 x 100
2 x 115
1 x 115



Dips
15 x (BW+20 lbs)
15 x (BW+35 lbs)
15 x (BW+50 lbs)



Chinups
(10) x (BW+10 lbs)
(6 + 4) x (BW+25 lbs)
(5 x BW+25 lbs) + 5 x (BW+15 lbs)



Back cable lats
8 x 32
8 x 36
8 x 40


Cardio HIIT
0 mins


Duration of training (does not include cardio): 72 mins

Notes:
-

Day 2 / Week 2/ Cycle 9: 02-12-2011

Deadlift
3 x 220
3 x 250
3 x 280


Deadlift 2
10 x 155
10 x 155
10 x 135


Hanging Leg Raises
5 x BW
8 x BW
8 x BW


Reverse crunch
15 x BW
15 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): 55 mins

Notes:
- Extremely tired...

This post has been edited by kaspersky-fan: Dec 24 2011, 12:38 PM

Day 3 / Week 2/ Cycle 9: 03-12-2011

Barbell Bench Press
3 x 130
3 x 150
5 x 170


Dumbbell Bench Press
15 x 60
10 x 70 + 5 x 70
7 x 75 + 4 x 75 + 5 x 60


Dumbbell Rows
10 x 60
10 x 70
10 x 80


Chest Cable
9 x 16
7 x 18
12 x 12


Cardio HIIT
0 mins


Duration of training (does not include cardio): 82 mins

Notes:
-

This post has been edited by kaspersky-fan: Dec 24 2011, 12:39 PM

Day 4 / Week 2/ Cycle 9: 04-12-2011

Squat
3 x 220
3 x 250
8 x 280


Squat 2
10 x 220
10 x 220
10 x 220


Leg Curls
10 x 45.8
10 x 54.9
10 x 64.0


Bicep Cable
10 x 10
10 x 14
7 x 20


Cardio HIIT
0 mins


Duration of training (does not include cardio): 58 mins

Notes:
-

This post has been edited by kaspersky-fan: Dec 24 2011, 12:39 PM

Day 1 / Week 3/ Cycle 9: 13-12-2011

Military Press
5 x 95
3 x 110
1 x 120



Dips
15 x (BW+0 lbs)
15 x (BW+25 lbs)
15 x (BW+25 lbs)



Chinups
(7+3) x (BW+0 lbs)
(7 + 3) x (BW+10 lbs)
(7 + 3) x (BW+15 lbs)



Back cable row
10 x 40
8 x 54
8 x 68


Cardio HIIT
0 mins


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

Notes:
-

Day 2 / Week 3/ Cycle 9: 17-12-2011

Deadlift
5 x 235
3 x 265
3 x 295


Deadlift 2
10 x 175
10 x 175
10 x 155


Hanging Leg Raises
(8 + 7) x BW
(8 + 7) x BW
(8 + 7) x BW


Situp crunch
20 x BW
20 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): 69 mins

Notes:
- A week off from food poisoning

Day 3 / Week 3/ Cycle 9: 18-12-2011

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


Dumbbell Bench Press
15 x 60
10 x 70 + 5 x 70
5 x 75 + 4 x 75 + 6 x 60


Dumbbell Rows
10 x 60
10 x 70
10 x 80


Chest Cable
9 x 12
6 x 16
8 x 10
6 x 14


Cardio HIIT
0 mins


Duration of training (does not include cardio): 99 mins

Notes:
-

Day 4 / Week 3/ Cycle 9: 20-12-2011

Squat
5 x 235
3 x 265
(1 + 1) x 295


Squat 2
10 x 235
10 x 235
10 x 235


Leg Curls
10 x 50.8
10 x 64.0
10 x 54.9


Bicep Cable
10 x 12
8 x 16
6 x 20


Cardio HIIT
0 mins


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

Notes:
-

This post has been edited by kaspersky-fan: Dec 24 2011, 04:48 PM

Day 1 / Week 4/ Cycle 9: 24-12-2011

Military Press
5 x 50
5 x 65
5 x 75
5 x 85



Dips
15 x (BW+10 lbs)
15 x (BW+25 lbs)
15 x (BW+45 lbs)
8 x (BW+60 lbs)



Chinups
(7+3) x (BW+10 lbs)
5 x (BW+25 lbs) + 5 x (BW+10 lbs)
5 x (BW+25 lbs) + 5 x (BW+10 lbs)



Back cable row
11 x 12kgs
9 x 16kgs
8 x 18kgs
8 x 20kgs


Cardio HIIT
0 mins


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

Notes:
-