WeightTraining.NZ Forum

Sunday, 15 July 2018 Weighted Tricep Dips: 15 x 85 kg, 12 x 106 kg, 9 x 116 kg, 6 x 121 kg, 30 x 85 kg Chin Up: 15 x 85 kg, (11, 12, 10) x 96 kg, 12 x 85 kg EZ Bar Triceps Extension: 2 x 12 x 37.5 kg, 11 x 37.5 kg Dumbbell Hammer Curls: 12 x 16 kg, 2 x 12 x 18 kg Close Triceps Pushup: 2 x 20 Rep, 1...

Sunday, 8 July 2018 Barbell Deep Squat: 10 x 20 kg, 5 x (50, 62.5, 75, 82.5, 95) kg, 13 x 107.5 kg Leg Extensions: 15 x (120, 150) kg, 12 x (180, 210) kg Seated Leg Curl: 15 x (50, 55, 60) kg, 13 x 65 kg Monday, 9 July 2018 Barbell Deadlift: 5 x (70, 92.5, 110, 117.5, 135) kg, 14 x 152.5 kg Barbell...

Wednesday, 4 July 2018 Barbell Bench Press: 20 x 20 kg, 5 x (40, 50, 60, 62.5, 72.5) kg, 10 x 82.5 kg, 20 x 60 kg Dumbbell Incline Bench Press: 15 x (24, 28, 30, 32) kg Dumbbell Decline Fly: 12 x (16, 18, 20) kg Machine Fly: 12 x (75, 120, 150) kg, 10 x 180 kg Machine Fly - Unilateral: 10 x (75, 90...

Monday, 25 June 2018 Barbell Deep Squat: 10 x 20 kg, 5 x (50, 65) kg, 2 x 5 x 80 kg, 5 x (65, 50) kg Barbell Bench Press: 15 x 20 kg, 5 x (40, 50, 60) kg, 24 x 60 kg, 15 x 70 kg, 19 x 60 kg Barbell Floor Press: 12 x 40 kg, 10 x 60 kg, 2 x 5 x 80 kg, 6 x 80 kg Dumbbell Decline Fly: 10 x (10, 12, 14,...

Sunday, 17 June 2018 Barbell Bench Press: 20 x 20 kg, 5 x (40, 50, 60, 72.5) kg, 3 x 82.5 kg, 5 x 92.5 kg, 3 x 2 x 100 kg, 8 x 80 kg Barbell Floor Press: 2 x 12 x 60 kg, 2 x 15 x 60 kg, 10 x 70 kg, 2 x 6 x 80 kg Dumbbell Incline Bench Press: 12 x (24, 28, 30) kg, 7 x 32 kg Dumbbell Decline Fly: 12 ...

Sunday, 10 June 2018 Dumbbell Shoulder Press: 12 x 16 kg, 10 x (18, 20, 22, 24) kg Smith Machine Overhead Shoulder Press: 10 x (20, 30, 40, 50) kg Dumbbell Lateral Raise: 12 x (10, 12, 14, 16) kg Dumbbell Lateral Raise: 12 x (12, 8) kg Dumbbell One Arm Incline Lateral Raise: 12 x 6 kg, 15 x (7, 8) ...

Tuesday, 5 June 2018 Barbell Deep Squat: 10 x 20 kg, 5 x (50, 60, 72.5, 80, 90) kg, 12 x 102.5 kg Leg Extensions: 10 x (120, 165, 210, 240) kg, 14 x 255 kg Leg Extension, 3s Hold: 3 x 15 x 105 kg Seated Leg Curl: 15 x 45 kg, 12 x (50, 55, 60) kg Hack Calf Raise: 20 x 50 kg, 3 x 15 x 50 kg Seated Ca...

Sunday, 27 May 2018 Barbell Deep Squat: 10 x 20 kg, 7 x 60 kg, 4 x 80 kg, 3 x 100 kg, 2 x 110 kg, 1 x (120, 130) kg Barbell Bench Press: (15, 12) x 20 kg, 5 x (60, 80) kg, 3 x 90 kg Barbell Bench Press, Paused: 1 x 100 kg Barbell Floor Press: 5 x 80 kg, 2 x 90 kg, 5 x 80 kg Barbell Deadlift: 7 x 60...

Sunday, 20 May 2018 Weighted Tricep Dips: 15 x (95, 105) kg, 12 x 105 kg Chin Up: 3 x 12 x 95 kg, 12 x 84 kg, 10 x 95 kg EZ Bar Triceps Extension: 3 x 12 x 37.5 kg Dumbbell Hammer Curls: 3 x 12 x 20 kg Cable Rope Triceps Pushdown: 25 x 26 kg, 2 x 20 x 32 kg EZ Bar Curl: 3 x 12 x 27.5 kg Barbell EZ ...

Sunday, 13 May 2018 (Onboard 'Proud Mary, Murray River!) Weighted Pull Ups: 2 x 12 x 85 kg, 2 x 15 x 85 kg Push Up: 2 x 20 Rep Diamond Push-up: 2 x 20 x 85 kg Dragon Flag: 10 x 85 kg Monday, 14 May 2018 (Iron Industry Gym, Adelaide CBD) Barbell Bench Press: 20 x 20 kg, 10 x 50 kg, 7 x 60 kg, 5 x (8...

Sunday, 6 May 2018 (Doherty's Gym, Melbourne CBD) Barbell Deep Squat: 10 x 20 kg, 7 x (60, 80) kg, 5 x 100 kg, 3 x 3 x 120 kg, 1 x 130 kg Hack Squat: 10 x (/40, 80, 120, 100) kg Leg Press: 10 x (80, 160, 240) kg, 7 x 280 kg, 5 x 300 kg Leg Extensions: 3 x 15 x 58.5 kg, 15 x 67.5 kg Lying Leg Curls:...

Sunday, 29 April 2018 YTWL Incline: 10 x 3 kg, 2 x 10 x 4 kg, 10 x 5 kg Kneeling Landmine Press: 12 x 20 kg, 4 x 10 x 30 kg Low-pulley Rear Delt Cable Fly: 12 x (4, 5, 8) kg Overhead Rear Delt Cable Fly: 2 x 12 x 5 kg, 12 x 8 kg Face Pull With External Rotation: 15 x 20 kg, 3 x 15 x 26 kg Dumbbell ...

|jefit ???| Tuesday, 24 April 2018 Barbell Deep Squat: 10 x 20 kg, 7 x 60 kg, 5 x 80 kg, 3 x 100 kg, 2 x 110 kg, 1 x (120, 130, 132.5) kg, 5 x 120 kg Barbell Bench Press: 20 x (20, 40) kg, 10 x 60 kg Barbell Bench Press, Paused: 5 x 80 kg, 3 x 90 kg, 2 x 100 kg, 2 x 1 x 105 kg Barbell Floor Press: 1...

Sunday, 15 April 2018 Barbell Floor Press: 2 x 10 x 60 kg, 10 x 70 kg, 2 x 5 x 80 kg, 3 x 90 kg, 3 x 5 x 80 kg Barbell Bench Press: 15 x 60 kg Barbell Bench Press, Paused: 5 x 60 kg, 3 x 5 x 80 kg Face Pull With External Rotation: 2 x 15 x 60 kg, 2 x 15 x 70 kg, 15 x (80, 90) kg Machine Fly: (20, 1...

Sunday, 8 April 2018 Dumbbell Hammer Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg Dumbbell Hammer Curl - BFR: 30 x 7 kg, 4 x 15 x 7 kg Barbell Deadlift: 7 x 70 kg, 5 x 115 kg, 3 x 155 kg, 1 x (185, 202.5) kg Cable Seated Row: 15 x 100 kg, 12 x 110 kg, 15 x 120 kg, 10 x (130, 100, 80) kg, 15 x 60 kg, 20 x 4...