Day 2 / Week 4/ Cycle 9: 25-12-2011

Deadlift
5 x 135
5 x 165
5 x 195


Deadlift 2
10 x 165
10 x 165
10 x 165


Hanging Leg Raises
(12 + 5) x BW
(10 + 5) x BW
(10 + 5) x BW



Declined Situps
12 x (BW + 25lbs)
12 x (BW + 35lbs)
12 x (BW + 35lbs)



Cardio HIIT
0 mins


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

Notes:
-

Day 3 / Week 4/ Cycle 9: 26-12-2011

Barbell Bench Press
5 x 85
5 x 105
5 x 135


Dumbbell Bench Press
15 x 35
15 x 50
15 x 50


Dumbbell Rows
15 x 35
15 x 50
15 x 50


Chest Cable
13 x 14
8 x 16
8 x 18


Cardio HIIT
0 mins


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

Notes:
-

Day 4 / Week 4/ Cycle 9: 30-12-2011

Squat
5 x 135
5 x 165
5 x 195


Squat 2
10 x 165
10 x 165
10 x 165


Leg Curls
10 x 70
10 x 70
10 x 70


Bicep Cable
10 x 12
8 x 16
6 x 20
6 x 14


Cardio HIIT
0 mins


Duration of training (does not include cardio): 43 mins

Notes:
-

This post has been edited by kaspersky-fan: Jan 11 2012, 02:25 AM

Day 1 / Phase 1/ Cycle 10: 01-01-2012

Military Press
5 x 85
5 x 100
3, 1, 1 x 115



Dips
15 x (BW+15 lbs)
15 x (BW+35 lbs)
15 x (BW+55 lbs)
6 x (BW+65 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+15 lbs)



Back cable row
10 x 12kgs
11 x 16kgs
8 x 20kgs
8 x 22kgs


Cardio HIIT
0 mins


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

Notes:
-

Day 2 / Phase 1/ Cycle 10: 02-01-2012

Deadlift
5 x 205
5 x 240
5 x 270


Deadlift 2
10 x 185
10 x 185
10 x 165


Hanging Leg Raises
(8 + 7) x BW
(7+5+3) x BW
(3+5+6+3) x BW


/*
Declined Situps
12 x (BW + 25lbs)
12 x (BW + 35lbs)
12 x (BW + 35lbs)
*/


Cardio HIIT
0 mins


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

Notes:
-





This post has been edited by kaspersky-fan: Jan 13 2012, 08:20 PM

Day 3 / Phase 1/ Cycle 10: 07-01-2012

Barbell Bench Press
5 x 125
5 x 145
5 x 165


Dumbbell Bench Press
15 x 60
10 x 70 + 5 x 70
6 x 75 + 3 x 75 + 4 x 70 + 3 x 70


Dumbbell Rows
10 x 60
10 x 70
10 x 85


Chest Cable
10 x 14
7 x 18
5 x 22
10 x 12


Cardio HIIT
0 mins


Duration of training (does not include cardio): 93 mins

Notes:
-

Day 4 / Phase 1/ Cycle 10: 08-01-2012

Squat
5 x 205
5 x 240
5 x 270


Squat 2
10 x 205
10 x 205
10 x 205


Leg Extensions
10 x 75
10 x 90
10 x 105


Bicep Cable
8 x 14
4 x 18
12 x 12
5 x 16


Cardio HIIT
0 mins


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

Notes:
-

Day 1 / Phase 2/ Cycle 10: 14-01-2012

Military Press
3 x 95
3 x 105
3 x 110
8 x 85



Dips
15 x (BW+20 lbs)
15 x (BW+40 lbs)
(12+3) x (BW+60 lbs)
5 x (BW+70 lbs)



Chinups
(8+3) x (BW+10 lbs)
6 x (BW+25 lbs) + 4 x (BW+10 lbs)
4 x (BW+30 lbs) + 6 x (BW+15 lbs)



Back cable row
10 x 14kgs
9 x 18kgs
7 x 22kgs



Cardio HIIT
0 mins


Duration of training (does not include cardio):93 mins

Notes:
- Thats it, time to reduce

Day 2 / Phase 2/ Cycle 10: 15-01-2012

Deadlift
3 x 225
3 x 255
3 x 285


Deadlift 2
10 x 205
10 x 205
10 x 185


Reverse Crunch
15 x BW
15 x BW
15 x BW



Cardio HIIT
0 mins


Duration of training (does not include cardio): 50 mins

Notes:
-

Day 3 / Phase 2/ Cycle 10: 19-01-2012

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


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


Dumbbell Rows
10 x 60
10 x 75
10 x 85


Chest Cable
8 x 16
6 x 20
10 x 12
8 x 14


Cardio HIIT
0 mins


Duration of training (does not include cardio): 88 mins

Notes:
- To reduce

Day 4 / Phase 2/ Cycle 10: 22-01-2012

Squat
3 x 225
3 x 255
3 x 285


Squat 2
10 x 225
10 x 225
10 x 225


Leg Curls
10 x 60
10 x 70
10 x 50


Bicep Cable
12 x 10
10 x 14
6 x 18
6 x 20
8 x 14


Cardio HIIT
0 mins


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

Notes:
-

Day 1 / Phase 3/ Cycle 10: 24-01-2012

Military Press
5 x 100
3 x 105
3 x 110
8 x 85



Dips
15 x BW
15 x (BW+25 lbs)
15 x (BW+45 lbs)



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



Back cable row
10 x 16kgs
9 x 20
12 x 16
9 x 22



Cardio HIIT
0 mins


Duration of training (does not include cardio):80 mins

Notes:
-

Day 2 / Phase 3/ Cycle 10: 26-01-2012

Deadlift
5 x 240
3 x 270
3 x 300


Deadlift 2
10 x 220
10 x 220
10 x 200


Reverse Crunch
15 x BW
15 x BW
15 x BW



Cardio HIIT
0 mins


Duration of training (does not include cardio): 80 mins

Notes:
-

Day 3 / Phase 3/ Cycle 10: 28-01-2012

Barbell Bench Press
5 x 145
3 x 165
2 x 185


Dumbbell Bench Press
15 x 60
10 x 70 + 5 x 70
3 x 80 + 8 x 60 + 5 x 60


Dumbbell Rows
10 x 60
10 x 70
10 x 80


Chest Cable
8 x 18
6 x 22
10 x 14
8 x 16


Cardio HIIT
0 mins


Duration of training (does not include cardio): 117 mins

Notes:
-

Day 4 / Phase 3/ Cycle 10: 30-01-2012

Squat
5 x 240
3 x 270
3 x 300


Squat 2
10 x 240
10 x 240
10 x 240


Leg Curls
10 x 70
13 x 60
16 x 60


Bicep Cable
12 x 12
10 x 16
7 x 20
6 x 22
8 x 16


Cardio HIIT
0 mins


Duration of training (does not include cardio): 65 mins

Notes:
-