WeightTraining.NZ Forum

Sunday, 22 October 2017 EZ Bar Triceps Extension: 4 x 10 x 37.5 kg Dumbbell Incline Curl: 2 x 10 x 14 kg, 2 x 10 x 18 kg Weighted Tricep Dips: (20, 16, 18, 16) x 101 kg Machine Triceps Extension: 12 x (60, 70, 80) kg Dumbbell Hammer Curls: 12 x (14, 16, 18) kg Barbell Curl: 10 x (35, 40, 37.5, 35) ...

Sunday, 15 October 2017 Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 3 x 160 kg, 1 x (180, 190) kg Barbell Bent Over Row: 10 x 70 kg, 2 x 10 x 80 kg, 10 x (85, 80) kg Wide Grip Lat Pulldown: 10 x 100 kg, 3 x 10 x 110 kg, 10 x 120 kg Dumbbell One Arm Row: 12 x (36, 40, 45, 50) kg Inverted R...

Pretty amazing to have won the recent Jefit contest
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Sunday, 24 September 2017 Barbell Deadlift: 5 x (65, 80, 100) kg, 3 x (112.5, 130) kg, 10 x 145 kg Barbell Bent Over Row: 10 x (60, 70) kg, 2 x 10 x 80 kg Cable Seated Row: 12 x (90, 110) kg, 10 x 130 kg, 15 x 110 kg Wide Grip Lat Pulldown: 2 x 10 x 100 kg, 10 x (110, 120) kg Cable Straight Arm Pus...

Monday, 18 September 2017 Barbell Bench Press: 15 x (20, 40) kg, 12 x 60 kg, 8 x 80 kg, 5 x 90 kg, 2 x 2 x 100 kg, 9 x 80 kg Dumbbell Incline Bench Press: 12 x (28, 30) kg, (10, 9) x 30 kg Dumbbell Fly On Exercise Ball: 12 x (14, 18, 20) kg Machine Fly - Unilateral: 2 x 12 x 120 kg, 10 x 135 kg Cab...

Monday, 11 September 2017 Barbell Incline Bench Press: 20 x 20 kg, 15 x 40 kg, 12 x (50, 60) kg, 10 x 70 kg, 4 x 80 kg Barbell Bench Press: 12 x 60 kg, 8 x 80 kg, 5 x 90 kg, 8 x 80 kg Dumbbell Decline Bench Press: 3 x 20 x 20 kg Standing Plate Preying Press: 10 x 10 kg, 2 x 12 x 10 kg Machine Fly -...

Monday, 4 September 2017 Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg Dumbbell Shrug 30° Abduction: 3 x 15 x 8 kg Pec Stretch Into Corner: 4 x 45 s Internal Rotation Stretch - Arm To Side: 4 x 45 s Tuesday, 5 September 2017 Barbell Incline Be...

Monday, 28 August 2017 Barbell Bench Press: 15 x 20 kg, 10 x (40, 50, 60, 70, 80) kg, 5 x 90 kg, 3 x 100 kg, 10 x 80 kg, 15 x 60 kg Dumbbell Incline Bench Press: (11, 10) x 30 kg, 2 x 10 x 28 kg Barbell Decline Bench Press: 12 x 60 kg, 6 x 80 kg, 18 x 60 kg Plate Chest Press: 15 x 5 kg, 3 x 10 x 10...

Sunday, 20 August 2017 Barbell Deep Squat: 10 x (20, 60, 80) kg, 7 x 100 kg, 3 x 5 x 120 kg, 8 x 100 kg Hack Press Machine: 12 x (50, 100, 120) kg, 8 x 140 kg, 12 x 100 kg Lying Leg Curls: 12 x (90, 100, 110) kg, 2 x 12 x 100 kg Leg Extensions: 10 x (90, 120, 150) kg, 2 x 10 x 180 kg Monday, 21 Aug...

Sunday, 13 August 2017 Barbell Deep Squat: 10 x (20, 60, 80, 100) kg, 3 x 5 x 120 kg, 12 x 60 kg Leg Press Machine: 20 x 210 kg, 15 x 270 kg, 20 x 300 kg, (12, 15) x 270 kg Leg Extensions: 3 x 5 x 120 kg, 5 x (150, 180) kg, 12 x 120 kg Lying Leg Curls: 12 x 90 kg, 3 x 12 x 100 kg, 12 x 110 kg Monda...

Sunday, 6 August 2017 Barbell Deadlift: 10 x (60, 100) kg, 5 x (140, 160) kg, 3 x 180 kg Barbell Bent Over Row: 2 x 10 x 70 kg, 3 x 10 x 80 kg Wide Grip Lat Pulldown: 12 x (80, 90, 100) kg, 10 x (100, 110) kg Cable Seated Row: 12 x (70, 100) kg, (10, 12) x 110 kg, 9 x 120 kg Dumbbell One Arm Row: 1...

Sunday, 30 July 2017 Dumbbell Shoulder Press: 10 x (22, 24, 26) kg Dumbbell Lateral Raise: 12 x (12, 14, 16) kg Dumbbell Lateral Raise: 12 x (12, 10) kg Dumbbell One Arm Incline Lateral Raise: 12 x (6, 7, 9) kg Dumbbell Front Incline Raise: 12 x (10, 12, 14) kg Prone Incline Dumbbell Front Raise: 1...

Sunday, 8 October 2017 Barbell Deadlift: 10 x (60, 100) kg, 5 x 140 kg, 3 x 160 kg, 1 x 180 kg Dumbbell Incline Bench Two Arm Row: 12 x (30, 34) kg, 2 x 10 x 38 kg Weighted Pull Ups: 12 x (85, 96) kg, 7 x 106 kg, 12 x 96 kg Cable Seated Row: 12 x 90 kg, 15 x 110 kg, 13 x 130 kg, 10 x 150 kg, 11 x 1...

Sunday, 1 October 2017 Barbell Deadlift: 7 x 70 kg, 5 x (82.5, 100, 122.5) kg, 3 x 137.5 kg, 10 x 155 kg Barbell Bent Over Row: 10 x 70 kg, 2 x 10 x 80 kg, 10 x (85, 75) kg Weighted Pull Ups: 10 x 86 kg, 3 x 10 x 97 kg, 7 x 107 kg Dumbbell One Arm Row: 15 x 40 kg, 12 x (45, 50) kg, 15 x 50 kg Tuesd...

Sunday, 23 July 2017 Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg Dumbbell Shrug 30° Adduction: 3 x 15 x 8 kg Pec Stretch Into Corner: 4 x 30 s Internal Rotation Stretch - Arm To Side: 4 x 30 s Upper Trap Stretch: 4 x 1:00 s Monday, 24 July 2...