WeightTraining.NZ Forum

Sunday, 16 July 2017 Barbell Deep Squat: 10 x (20, 40, 60, 80) kg, 7 x 100 kg, 5 x 5 x 110 kg Hack Press Machine: 15 x (50, 70) kg, 12 x 100 kg, 10 x 120 kg, 8 x 140 kg Leg Extensions: 5 x (90, 120, 135) kg, 10 x (150, 180, 210, 255) kg, 5 x 135 kg Lying Leg Curls: 15 x 80 kg, 3 x 12 x 90 kg Standi...

Friday, 4 November 2016 Barbell Deadlift: 7 x 70 kg, 5 x (100, 140, 160) kg, 3 x 180 kg, 1 x 200 kg Dumbbell Skullcrusher: 3 x 100 x 7 kg Dumbbell Seated Hammer Curl: 3 x 60 x 7 kg Machine Rear Delt Row: 4 x 12 x 40 kg Dumbbell Lateral Raise: 5 x 12 x 12.5 kg Dumbbell Front Raise: 5 x 12 x 15 kg

Tuesday, 12 April 2016 Rowing: Energy 128.7 Cal, Distance 2.157 km, Stroke rate 15 spm, Duration 10:00 Rowing: Energy 63.8 Cal, Distance 1.073 km, Stroke rate 16 spm, Duration 5:00 Tried to row a slightly faster pace but hit the wall and ended up needing about a 30s break to recover during the 10mi...

Monday Morning, 11 April 2016 Rowing: Energy 140 Cal, Distance 2.262 km, Stroke rate 16 spm, Duration 10:00 Monday Evening, 11 April 2016 Barbell Bench Press: 20 x 20 kg, 15 x 60 kg, 5 x 6 x 80 kg, 10 x 80 kg Barbell Bench Press: 2 x 2 x 100 kg, 3 x 100 kg Dumbbell Incline Bench Press: 12 x (25, 30...

Saturday, 9 April 2016 Barbell Bench Press: 2 x 20 x 20 kg, 10 x (60, 80) kg Barbell Bench Press: 10 x 3 x 95 kg Alternate Prone Incline Dumbbell Straight-arm Forward Raise: 15 x 7 kg, 2 x 15 x 12.5 kg Alternate Prone Incline Dumbbell Straight-arm Forward Raise - Dropset: 10 x (15, 12.5) kg, 20 x 9...

Friday, 8 April 2016

1. Barbell Bench Press: 2 x 20 x 20 kg, 10 x 60 kg, 7 x 70 kg
2. Barbell Bench Press: 8 x 4 x 90 kg
3. Cable Seated Row: 20 x 59 kg, 3 x 15 x 79 kg
4. Cable Seated Row - Dropset: 10 x (79, 59, 39) kg, 25 x 18 kg
5. Cable Seated Row: 5 x 107 kg

Wednesday, 6 April 2016 Barbell Deadlift: 10 x (60, 100) kg, 5 x 140 kg, 1 x (160, 165) kg, 5 x 140 kg Barbell Bench Press: 4 x 5 x 85 kg, 6 x 85 kg EZ Bar Curl: 15 x (17.5, 22.5, 27.5, 32.5, 37.5) kg Dumbbell Incline Curl: 3 x 10 x 15 kg Smith Machine Drag Curl: 3 x 15 x 25 kg Dumbbell Hammer Curl...

Tuesday, 5 April 2016 Barbell Deep Squat: 10 x (20, 60, 80) kg, 5 x 100 kg, 2 x 120 kg, 1 x 110 kg Leg Press: 20 x 195 kg, 15 x 235 kg, 10 x 275 kg, 6 x 315 kg Leg Extensions: 3 x 15 x 70 kg Seated Leg Curl: 10 x 50 kg, 2 x 15 x 50 kg Seated Calf Raise: (20, 16) x 85 kg Rowing: Energy 136 Cal, Dist...

Monday Morning, 4 April 2016 Rowing: Energy 133 Cal, Distance 2.201 km, Stroke rate 15 spm, Duration 10:00 Push Up: 2 x 30 Rep Monday Afternoon, 4 April 2016 Barbell Bench Press: 15 x 60 kg, 6 x 70 kg, 5 x (85, 95) kg, 1 x (102.5, 107.5, 110) kg Dumbbell Incline Bench Press: 15 x 22.5 kg, 20 x 27.5...

Saturday, 2 April 2016

1. Barbell Bench Press: 20 x (20, 40) kg, 10 x 60 kg, 7 x 80 kg, 6 x 90 kg, 4 x 3 x 90 kg
2. Kettlebell Swing R30s: 4 x 15 x 16 kg, (30, 20) x 16 kg
3. Cable Triceps Pushdown: 10 x (54, 64, 73, 82) kg, 5 x 91 kg

Friday, 1 April 2016 Barbell Bench Press: 20 x 20 kg, 10 x 60 kg, 7 x 72.5 kg, 2 x 4 x 85 kg, 1 x (95, 100) kg, 4 x 85 kg EZ Bar Curl: 20 x 27.5 kg, 15 x (32.5, 37.5) kg, 20 x 32.5 kg Standing Rope Curl, Supinating: 4 x 15 x 27 kg Dumbbell Incline Curl: 2 x 10 x 12.5 kg, 10 x 15 kg Dumbbell Hammer ...

Wednesday, 30 March 2016

1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 1 x 160 kg, 2 x 150 kg
2. Barbell Bench Press: 10 x 60 kg
3. Pull Ups: 5 x 15 Rep
4. Cable Seated Row: 15 x 39 kg, 12 x 52 kg, 10 x 66 kg, 8 x 79 kg, 6 x 93 kg, 1 x 107 kg

Tuesday, 29 March 2016 Barbell Deep Squat: 10 x (20, 40, 50, 60, 80) kg, 3 x 7 x 100 kg, 1 x 115 kg Dumbbell Hammer Curls: 10 x 12.5 kg, 2 x 10 x 15 kg, (8, 10) x 17.5 kg Dumbbell Incline Curl: 2 x 10 x 15 kg, 2 x 10 x 17.5 kg Smith Machine Drag Curl: 15 x 15 kg, 12 x (25, 35) kg, 10 x (45, 55, 60)...

Monday, 28 March 2016 1-RM bench test. Made 105kg after being on 4-RM of 80kg before three-week Smolov Junior. So about 17kg improvement. May have been better if I'd taken a few more days recovery instead of just two! May re-test this weekend. Barbell Bench Press: 20 x (20, 40) kg, 10 x 60 kg, 7 x ...

Sunday, 27 March 2016

1. Kettlebell Swing R30s: 7 x 15 x 16 kg