2017 July - September

[John]

Sunday, 16 July 2017

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

Monday, 17 July 2017

1. Barbell Bench Press: 2 x 10 x 20 kg, 10 x (40, 60, 70, 80) kg, 5 x 90 kg, 3 x 100 kg, 8 x 90 kg, 10 x 80 kg, 14 x 70 kg
2. Dumbbell Incline Bench Press: 12 x 26 kg, 4 x 12 x 30 kg
3. Dumbbell Incline Fly: 12 x 12 kg, 2 x 12 x 14 kg
4. Plate Chest Press: 4 x 12 x 20 kg
5. Dumbbell Bent Arm Pullover: 10 x 28 kg, 3 x 10 x 40 kg
6. Machine Fly: 12 x (60, 70) kg, 10 x (80, 90, 85) kg
7. Cable Inner Chest Press: 15 x 14 kg, (12, 10) x 26 kg, 15 x 20 kg

Tuesday, 18 July 2017

1. Rowing: Energy 75 Cal, Distance 1.171 km, Stroke rate 19 spm, Duration 5:00
2. Rowing: Energy 81 Cal, Distance 1.222 km, Stroke rate 20 spm, Duration 5:00
3. Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg
4. Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg
5. Dumbbell Shrug 30° Adduction: 3 x 15 x 8 kg
6. Pec Stretch Into Corner: 4 x 0:30
7. Internal Rotation Stretch - Arm To Side: 4 x 0:30

Wednesday, 19 July 2017

1. Barbell Deep Squat: 10 x (20, 60, 80, 100) kg, 2 x 5 x 120 kg
2. Hack Press Machine: 12 x 50 kg, 2 x 12 x 100 kg
3. Leg Extensions: 4 x 5 x 120 kg
4. Lying Leg Curls: 12 x (80, 90, 100) kg, 2 x 12 x 80 kg
5. Standing Calf Raises: 5 x 15 x 90 kg
6. Seated Calf Raise: 2 x 15 x 40 kg, 16 x 40 kg, 2 x 15 x 60 kg

Thursday, 20 July 2017

1. Barbell Deadlift: 10 x (60, 80) kg, 8 x 100 kg, 7 x (140, 150) kg, 5 x 160 kg, 1 x 180 kg, 20 x 100 kg
2. Barbell Bent Over Row: 10 x (40, 60) kg, 3 x 10 x 70 kg
3. Cable Seated Row: 12 x 70 kg, 4 x 10 x 110 kg
4. Wide Grip Lat Pulldown: 6 x 120 kg, 8 x 110 kg, (10, 12) x 100 kg, 20 x 80 kg
5. Dumbbell One Arm Row: 12 x (32, 36, 40, 45) kg
6. Cable Straight Arm Push Down: 4 x 12 x 110 kg

Saturday, 22 July 2017

1. EZ Bar Triceps Extension: 10 x (27.5, 37.5, 42.5) kg, 9 x 47.5 kg, 6 x 52.5 kg, 12 x 37.5 kg
2. Weighted Tricep Dips: 20 x 86 kg, 15 x 97 kg, 12 x 107 kg, 20 x 97 kg
3. Cable Triceps Pushdown: 12 x (80, 100) kg, 10 x (120, 140) kg, 12 x 100 kg
4. Machine Triceps Extension: (25, 30) x 50 kg
5. Barbell Curl: 12 x (22.5, 25, 27.5) kg
6. Dumbbell Spider Curl: 12 x (10, 12) kg, 10 x 16 kg
7. Dumbbell Incline Hammer Curls: 12 x (10, 12, 14) kg
8. Machine Biceps Curl W. BFR: 30 x 30 kg, 3 x 15 x 30 kg
9. Barbell EZ Bar Reverse Grip Curl: 12 x (27.5, 37.5, 42.5, 37.5) kg
10. Smith Machine Drag Curl: 12 x 25 kg, 2 x 12 x 45 kg

[John]

Sunday, 23 July 2017

1. Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg
2. Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg
3. Dumbbell Shrug 30° Adduction: 3 x 15 x 8 kg
4. Pec Stretch Into Corner: 4 x 30 s
5. Internal Rotation Stretch - Arm To Side: 4 x 30 s
6. Upper Trap Stretch: 4 x 1:00 s

Monday, 24 July 2017

1. Barbell Bench Press: 10 x (20, 40, 60) kg, 7 x 80 kg, 5 x 90 kg, 2 x 100 kg, 10 x 80 kg
2. Barbell Incline Bench Press: 12 x 40 kg, 10 x 60 kg, 6 x 70 kg, 2 x 80 kg, 7 x 70 kg
3. Cable Scoop: 10 x 40 kg, 2 x 10 x 50 kg, 10 x 60 kg
4. Plate Chest Press: 10 x 10 kg, 2 x 10 x 20 kg, 10 x 30 kg, 2 x 10 x 20 kg
5. Machine Fly: 2 x 10 x 120 kg, 2 x 10 x 135 kg, 10 x 150 kg
6. Unilateral Bent-over Dumbbell Across Chest: 3 x 15 x 9 kg
7. Push Up: (20, 15, 20) Rep

Tuesday, 25 July 2017

1. Barbell Deep Squat: 10 x (20, 60, 80) kg, 7 x 100 kg, 5 x 120 kg, 3 x 5 x 110 kg, 5 x 115 kg
2. Hack Press Machine: 12 x (90, 110) kg, 10 x 130 kg
3. Leg Extensions: 5 x 135 kg, 10 x (150, 180) kg, 2 x 10 x 210 kg, 5 x 135 kg
4. Lying Leg Curls: 12 x (80, 90, 100) kg, 2 x 12 x 80 kg

Wednesday, 26 July 2017

1. Barbell Deadlift: 10 x (60, 100) kg, 5 x (140, 160) kg, (6, 5) x 160 kg
2. Barbell Bent Over Row: 10 x (40, 60) kg, 3 x 10 x 70 kg
3. Wide Grip Lat Pulldown: 10 x 80 kg, 2 x 10 x 100 kg, 2 x 10 x 110 kg
4. Cable Seated Row: 10 x (80, 100) kg, 2 x 10 x 110 kg, 10 x 120 kg
5. Dumbbell One Arm Row: 12 x (32, 38, 45) kg
6. Cable Straight Arm Push Down: 10 x (90, 100, 110, 120, 130) kg

Friday, 28 July 2017

1. Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg
2. Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg
3. Dumbbell Shrug 30° Abduction: 3 x 15 x 8 kg
4. Pec Stretch Into Corner: 4 x 30 s
5. Internal Rotation Stretch - Arm To Side: 4 x 30 s
6. Upper Trap Stretch: 4 x 1:00 s
7. Band Pull-apart: 4 x 10 Rep

Saturday, 29 July 2017

1. Hack Press Machine: 10 x (50, 100, 120, 140) kg, 5 x 160 kg, 10 x 100 kg, 30 x 50 kg
2. Barbell Deep Squat: 10 x 20 kg, 8 x (60, 80) kg, 5 x 100 kg
3. Leg Extensions: 5 x 120 kg, 10 x (150, 180, 210) kg, 7 x 240 kg, 5 x 150 kg
4. Lying Leg Curls: 12 x (80, 90) kg, 2 x 10 x 100 kg, 12 x 80 kg
5. Standing Calf Raises: 2 x 15 x 110 kg, 3 x 15 x 90 kg

[John]

Sunday, 30 July 2017

1. Dumbbell Shoulder Press: 10 x (22, 24, 26) kg
2. Dumbbell Lateral Raise: 12 x (12, 14, 16) kg
3. Dumbbell Lateral Raise: 12 x (12, 10) kg
4. Dumbbell One Arm Incline Lateral Raise: 12 x (6, 7, 9) kg
5. Dumbbell Front Incline Raise: 12 x (10, 12, 14) kg
6. Prone Incline Dumbbell Front Raise: 10 x (12, 14, 18) kg
7. Lean Away Single Arm Dumbbell Raise: 11 x 12 kg, 12 x (14, 16) kg
8. Countdown Seated Dumbbell Lateral Raise: 15 x (5, 6, 7) kg
9. Dumbbell One-arm Incline Rear Delt Row: 15 x (28, 34, 36) kg
10. Dumbbell Incline Rear Delt Fly: 2 x 40 x 10 kg

Thursday, 3 August 2017

1. Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg
2. Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg
3. Dumbbell Shrug 30° Abduction: 3 x 15 x 8 kg
4. Pec Stretch Into Corner: 2 x 30 s, 00:00:45 s, 00:00:30 s
5. Internal Rotation Stretch - Arm To Side: 4 x 45 s
6. Upper Trap Stretch: 4 x 1:00 s
7. Band Pull-apart: 4 x 10 Rep
8. Smith Machine Overhead Shoulder Press: 10 x (30, 40, 45, 50) kg
9. Dumbbell Shoulder Press: 12 x (18, 22) kg, 2 x 12 x 24 kg
10. Dumbbell Lateral Raise: 12 x (10, 12, 16) kg
11. Dumbbell Lateral Raise: 12 x (12, 10, 6) kg
12. Dumbbell Front Two Raise: 12 x (10, 12, 14, 16) kg
13. Dumbbell Bent Over Delt Raise: 15 x (6, 10, 12, 14) kg
14. Face Pull With External Rotation: 5 x 12 x 22 kg
15. Rowing: Energy 74 Cal, Distance 1.164 km, Stroke rate 20 spm, Duration 5:00

Friday, 4 August 2017

1. Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg
2. Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg
3. Dumbbell Shrug 30° Abduction: 3 x 15 x 8 kg
4. Pec Stretch Into Corner: 00:00:30 s, 3 x 45 s
5. Internal Rotation Stretch - Arm To Side: 4 x 45 s
6. Upper Trap Stretch: 4 x 1:00 s
7. Band Pull-apart: 4 x 10 Rep
8. Barbell Deep Squat: 10 x (20, 60, 80) kg, (5, 7, 8) x 100 kg, 10 x 80 kg
9. Hack Press Machine: 12 x (65, 90) kg
10. Leg Extensions: 5 x (90, 120, 150) kg, 10 x 180 kg
11. Seated Leg Curl: 15 x 45 kg, 2 x 15 x 55 kg

Saturday, 5 August 2017

1. Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg
2. Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg
3. Dumbbell Shrug 30° Abduction: 3 x 15 x 8 kg
4. Pec Stretch Into Corner: 4 x 45 s
5. Internal Rotation Stretch - Arm To Side: 00:00:45 s, 00:00:30 s, 00:01:00 s, 00:00:45 s
6. Upper Trap Stretch: 4 x 1:00 s
7. Band Pull-apart: 4 x 10 Rep
8. Machine Fly - Unilateral: 10 x (35, 45, 50, 55, 60) kg

[John]

Sunday, 6 August 2017

1. Barbell Deadlift: 10 x (60, 100) kg, 5 x (140, 160) kg, 3 x 180 kg
2. Barbell Bent Over Row: 2 x 10 x 70 kg, 3 x 10 x 80 kg
3. Wide Grip Lat Pulldown: 12 x (80, 90, 100) kg, 10 x (100, 110) kg
4. Cable Seated Row: 12 x (70, 100) kg, (10, 12) x 110 kg, 9 x 120 kg
5. Dumbbell One Arm Row: 12 x (32, 38, 45, 50) kg
6. Cable Straight Arm Push Down: 12 x (26, 38, 50, 62) kg
7. Machine Lat Pull Down: 2 x 12 x 55 kg, 12 x 65 kg

Monday, 7 August 2017

1. Barbell Incline Bench Press: 15 x 20 kg, 12 x 40 kg, 10 x 60 kg, 8 x 70 kg, 3 x 80 kg, 9 x 65 kg
2. Barbell Bench Press: 10 x 70 kg, 7 x 80 kg, 4 x 90 kg, 8 x 80 kg
3. Barbell Decline Bench Press: 12 x 60 kg, 9 x 80 kg, 2 x 100 kg, 6 x 90 kg
4. Machine Fly: 12 x (120, 150) kg, 8 x 180 kg, 3 x 210 kg
5. Plate Chest Press: 2 x 10 x 20 kg

Wednesday, 9 August 2017

1. Barbell Deep Squat: 10 x (20, 60, 80) kg, 8 x 100 kg, 6 x 110 kg, 2 x 5 x 120 kg, 3 x 125 kg
2. Hack Press Machine: 12 x (40, 80) kg, 10 x (120, 140) kg, 15 x 100 kg
3. Leg Extensions: 5 x 120 kg, 2 x 5 x 125 kg, 12 x (180, 210) kg, 15 x 165 kg
4. Lying Leg Curls: 12 x (80, 90) kg, 2 x 12 x 100 kg, 15 x 80 kg
5. Seated Calf Raise: 3 x 15 x 60 kg
6. Standing Calf Raises: 2 x 15 x 90 kg, 15 x 130 kg

Thursday, 10 August 2017

1. Machine Fly: 5 x 12 x 120 kg, 12 x 150 kg
2. Machine Fly - Unilateral: 10 x 45 kg, 3 x 10 x 40 kg
3. Plate Chest Press: 3 x 10 x 20 kg
4. Dumbbell Fly: 10 x (14, 16, 18, 20) kg
5. Dumbbell Incline Bench Press: 10 x (14, 22, 24, 26) kg, 9 x 28 kg
6. Dumbbell Decline Bench Press: 10 x (16, 20, 24, 28, 30) kg
7. Cable Inner Chest Press: 15 x (20, 26) kg, 2 x 15 x 32 kg
8. Dip: 3 x 15 x 86 kg

Friday, 11 August 2017

1. Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg
2. Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg
3. Dumbbell Shrug 30° Abduction: 3 x 15 x 8 kg
4. Pec Stretch Into Corner: 4 x 45 s
5. Internal Rotation Stretch - Arm To Side: 4 x 45 s
6. Upper Trap Stretch: 4 x 1:00 s
7. Band Pull-apart: 4 x 10 Rep
8. Barbell Deadlift: 10 x (60, 100) kg, 7 x 120 kg, 5 x (140, 160) kg, 1 x 165 kg, 20 x 100 kg
9. Dumbbell Incline Bench Two Arm Row: 2 x 10 x 30 kg, 10 x 34 kg, 2 x 10 x 38 kg, 10 x 40 kg
10. Wide Grip Lat Pulldown: 10 x 90 kg, 2 x 10 x 100 kg, 10 x (110, 120) kg
11. Cable Straight Arm Push Down: 10 x (90, 100, 120, 140, 160) kg

[John]

Sunday, 13 August 2017

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

Monday, 14 August 2017

1. Barbell Bench Press: 15 x (20, 40, 60) kg, 10 x 80 kg, 5 x 90 kg, 3 x 100 kg, 7 x 85 kg, 12 x 60 kg
2. Dumbbell Incline Bench Press: 10 x (24, 30) kg, 9 x 28 kg, 10 x 24 kg
3. Machine Fly - Unilateral: 10 x 45 kg, 3 x 10 x 40 kg
4. Dumbbell Fly On Exercise Ball: 10 x (12, 16, 20) kg, 6 x 24 kg, 8 x 22 kg
5. Cable Inner Chest Press: 10 x (26, 32, 26) kg
6. Dumbbell Decline Bench Press: 10 x (22, 28) kg
7. Machine Fly: 10 x (45, 60, 80) kg, 8 x 100 kg, 6 x 110 kg

Wednesday, 16 August 2017

1. Barbell Deep Squat: 10 x (40, 60, 80) kg, (5, 7, 8, 11, 7) x 100 kg
2. Leg Press: 10 x (100, 150, 200, 150) kg
3. Leg Extensions: 10 x (75, 120, 150) kg, 2 x 10 x 180 kg
4. Lying Leg Curls: 10 x (90, 100, 110, 100) kg

Thursday, 17 August 2017

1. Barbell Deadlift: 10 x (60, 100) kg, 7 x (120, 140) kg, 5 x 160 kg, 1 x 170 kg, 20 x 100 kg

Friday, 18 August 2017

1. Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg
2. Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg
3. Dumbbell Shrug 30° Abduction: 3 x 15 x 8 kg
4. Pec Stretch Into Corner: 4 x 45 s
5. Internal Rotation Stretch - Arm To Side: 4 x 45 s
6. Upper Trap Stretch: 4 x 1:00 s
7. Band Pull-apart: 4 x 10 Rep
8. Barbell Deadlift: 10 x (60, 100) kg, 7 x (120, 140) kg, 5 x 160 kg, 3 x 170 kg, 1 x 180 kg, 21 x 100 kg
9. Wide Grip Pull-up: 3 x 10 x 86 kg
10. Dumbbell Incline Bench Two Arm Row: 10 x (24, 32) kg
11. Dumbbell Incline Bench Two Arm Row: 10 x 32 kg
12. Cable Seated Row: 10 x (80, 100, 120) kg, 9 x 140 kg
13. Cable Straight Arm Push Down: 12 x 100 kg, 2 x 12 x 120 kg, 12 x (140, 160) kg

Saturday, 19 August 2017

1. Dumbbell Shoulder Press: 12 x (18, 22) kg, 10 x 24 kg, 9 x 26 kg
2. Dumbbell Lateral Raise: 12 x (12, 14, 16) kg
3. Dumbbell Lateral Raise: 12 x (12, 10) kg
4. Dumbbell One Arm Incline Lateral Raise: 12 x (6, 7, 9) kg
5. Dumbbell Front Incline Raise: 15 x (10, 12, 14) kg
6. Prone Incline Dumbbell Front Raise: 10 x 14 kg, 12 x 16 kg, 15 x 18 kg
7. Lean Away Single Arm Dumbbell Raise: 12 x (12, 16, 18) kg
8. Countdown Seated Dumbbell Lateral Raise: 15 x (5, 6, 7) kg
9. Dumbbell One-arm Incline Rear Delt Row: 15 x (28, 34, 36) kg
10. Dumbbell Incline Rear Delt Fly: 2 x 40 x 10 kg

[John]

Sunday, 20 August 2017

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

Monday, 21 August 2017

1. Smith Machine Incline Bench Press: 3 x 12 x 20 kg, 12 x 25 kg
2. Standing Plate Preying Press: 4 x 12 x 5 kg
3. Barbell Bench Press: 15 x (20, 40) kg, 12 x 60 kg, (7, 6) x 80 kg, 4 x 90 kg, 7 x 80 kg, 12 x 60 kg
4. Dumbbell Incline Bench Press: 12 x 24 kg, 10 x (28, 30, 32) kg
5. Close Dumbbell Incline Press: (12, 42) x 12 kg, 2 x 12 x 12 kg
6. Low Pulley Cable Crossover: 4 x 12 x 20 kg
7. Machine Fly - Unilateral: 2 x 12 x 55 kg, 12 x 50 kg

Tuesday, 22 August 2017

1. Low Pulley Cable Crossover: 4 x 12 x 11 kg
2. Alternate Dumbbell Crossover: 4 x 12 x 4 kg
3. Short-rep Low Pulley Cable Crossover: 4 x 25 x 11 kg
4. Plate Chest Press: 4 x 12 x 20 kg
5. Dumbbell Fly On Exercise Ball: 3 x 10 x 16 kg
6. Machine Fly - Unilateral: 3 x 10 x 105 kg

Wednesday, 23 August 2017

1. Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg
2. Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg
3. Dumbbell Shrug 30° Abduction: 3 x 15 x 8 kg
4. Pec Stretch Into Corner: 4 x 45 s
5. Internal Rotation Stretch - Arm To Side: 4 x 45 s
6. Upper Trap Stretch: 4 x 1:00 s
7. Band Pull-apart: 4 x 10 Rep
8. Barbell Deep Squat: 10 x (20, 60, 100) kg, (7, 8) x 110 kg, 7 x 100 kg
9. Hack Press Machine: 12 x (40, 90, 120) kg, 10 x 140 kg, 15 x 100 kg
10. Leg Extensions: 3 x 5 x 120 kg, 6 x 120 kg
11. Lying Leg Curls: 12 x (90, 100, 110) kg, 10 x 120 kg, 12 x 100 kg
12. Standing Calf Raises: 4 x 15 x 100 kg

Thursday, 24 August 2017

1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 3 x 160 kg, 1 x 170 kg
2. Windshield Wipers: 10 Rep
3. Barbell Bent Over Row: 10 x (60, 70, 80, 90) kg
4. Wide Grip Lat Pulldown: 10 x (100, 110, 120, 130) kg, 8 x 140 kg
5. Cable Straight Arm Push Down: 10 x (120, 140, 160) kg, 8 x 180 kg
6. Cable Rope Triceps Pushdown: 10 x (100, 110) kg, 8 x 120 kg, 10 x 90 kg
7. EZ Bar Triceps Extension: 10 x (27.5, 37.5, 42.5) kg, 8 x 47.5 kg

Saturday, 26 August 2017

1. Push Up: 80 Rep
2. Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg
3. Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg
4. Dumbbell Shrug 30° Abduction: 3 x 15 x 8 kg
5. Pec Stretch Into Corner: 4 x 45 s
6. Internal Rotation Stretch - Arm To Side: 4 x 45 s
7. Upper Trap Stretch: 4 x 1:00 s
8. Band Pull-apart: 4 x 10 Rep

[John]

Monday, 28 August 2017

1. 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
2. Dumbbell Incline Bench Press: (11, 10) x 30 kg, 2 x 10 x 28 kg
3. Barbell Decline Bench Press: 12 x 60 kg, 6 x 80 kg, 18 x 60 kg
4. Plate Chest Press: 15 x 5 kg, 3 x 10 x 10 kg
5. Machine Fly - Unilateral: 12 x 40 kg, 3 x 12 x 50 kg
6. Cable Scoop: 2 x 12 x 10 kg, 12 x (15, 10) kg

Tuesday, 29 August 2017

1. EZ Bar Preacher Curl: 4 x 10 x 27.5 kg, 10 x 37.5 kg, (7, 8) x 42.5 kg
2. EZ Bar Triceps Extension: 10 x (37.5, 42.5) kg, (8, 7) x 47.5 kg
3. Dumbbell Cross Body Hammer Curl: 10 x (14, 16, 18, 20, 22) kg

Thursday, 31 August 2017

1. Dumbbell Prone Incline Biceps Curl: 2 x 10 x 14 kg, 10 x (16, 18, 20) kg
2. Cable Triceps Pushdown: 10 x (35, 45, 50) kg, 2 x 10 x 70 kg
3. Dumbbell Concentration Curls: 12 x (8, 10) kg, 2 x 10 x 12 kg
4. Dumbbell Tricep Kickback: 10 x (8, 10) kg, 2 x 10 x 12 kg
5. Dumbbell Prone Incline Hammer Curl: 12 x (18, 20, 22) kg, 10 x 26 kg
6. Close Hand Pushup: 3 x 15 Rep, 20 Rep
7. Barbell EZ Bar Reverse Grip Curl: 10 x (27.5, 37.5) kg, 2 x 10 x 42.5 kg
8. Barbell Deep Squat: 10 x (20, 40, 60, 80, 100) kg, 5 x (110, 120) kg, 12 x 100 kg
9. Leg Press: 20 x 50 kg, 15 x (100, 150) kg, 12 x 200 kg, 10 x 220 kg
10. Leg Extensions: 12 x (120, 150, 180, 210) kg, 10 x 240 kg, 5 x 120 kg
11. Lying Leg Curls: 3 x 12 x 100 kg, 2 x 10 x 110 kg
12. Standing Calf Raises: 5 x 15 x 80 kg

Saturday, 2 September 2017

1. Barbell Deadlift: 10 x (60, 100) kg, 7 x 140 kg, 3 x 160 kg, 12 x 120 kg, 15 x (120, 100) kg
2. Barbell Bent Over Row: 10 x (60, 70) kg, 3 x 10 x 80 kg
3. Hyperextensions - Back Extensions: 12 x /10 kg, 2 x 12 x 15 kg
4. Weighted Pull Ups: 3 x 12 x 87 kg
5. Wide Grip Lat Pulldown: 10 x 100 kg, 2 x 10 x 110 kg
6. Cable Seated Row: 10 x (90, 100, 110) kg

[John]

Monday, 4 September 2017

1. Cable Horizontal Shoulder Adduction: 3 x 15 x 8 kg
2. Cable Horizontal Shoulder Abduction: 3 x 15 x 8 kg
3. Dumbbell Shrug 30° Abduction: 3 x 15 x 8 kg
4. Pec Stretch Into Corner: 4 x 45 s
5. Internal Rotation Stretch - Arm To Side: 4 x 45 s

Tuesday, 5 September 2017

1. Barbell Incline Bench Press: 15 x 20 kg, 10 x (40, 50, 60) kg, 7 x 70 kg, 3 x 80 kg, 12 x 60 kg
2. Dumbbell Bench Press: 12 x (26, 30) kg, 10 x 34 kg
3. Dumbbell Fly On Exercise Ball: 10 x (14, 18, 22) kg, 12 x 20 kg
4. Cable Scoop: 2 x 10 x 7.5 kg, 2 x 10 x 10 kg
5. Machine Fly - Unilateral: 10 x (45, 50, 55) kg

Wednesday, 6 September 2017

1. Dumbbell Shoulder Press: 12 x (16, 20) kg, 10 x (24, 26) kg, 13 x 22 kg
2. Dumbbell Lateral Raise: 12 x (12, 14, 16) kg
3. Dumbbell Lateral Raise: 12 x (12, 10) kg
4. Dumbbell One Arm Incline Lateral Raise: 14 x 6 kg, 15 x 8 kg, 10 x 10 kg
5. Dumbbell Front Incline Raise: 14 x 10 kg, 15 x (12, 14) kg
6. Prone Incline Dumbbell Front Raise: 10 x (14, 16, 18) kg
7. Lean Away Single Arm Dumbbell Raise: 12 x (12, 14, 16) kg
8. Countdown Seated Dumbbell Lateral Raise: 15 x 4 kg, 2 x 15 x 6 kg
9. Dumbbell One-arm Incline Rear Delt Row: 15 x (30, 34, 38) kg
10. Dumbbell Incline Rear Delt Fly: 2 x 40 x 10 kg

Friday, 8 September 2017

1. Barbell Deadlift: 20 x (60, 80) kg, 15 x 100 kg, 10 x 120 kg
2. Wide Grip Lat Pulldown: 15 x 60 kg, 10 x (80, 100, 110) kg
3. Cable Seated Row: 15 x (80, 110) kg, 12 x 120 kg, 10 x 140 kg
4. Dumbbell One Arm Row: 12 x (38, 40) kg, 2 x 10 x 50 kg
5. Cable Straight Arm Push Down: 12 x (100, 120) kg, 3 x 12 x 140 kg

Saturday, 9 September 2017

1. Barbell Deep Squat: 10 x (40, 60, 80) kg, 7 x 100 kg, 2 x 5 x 110 kg, 6 x 110 kg, 2 x 120 kg
2. Leg Extensions: 5 x 120 kg, 12 x (150, 180) kg, 10 x (210, 240) kg, 5 x 120 kg
3. Leg Press Machine With One Leg: 10 x 50 kg, 15 x 70 kg, 2 x 12 x 90 kg
4. Dumbbell Hamstring Curl: 12 x (10, 14) kg, 10 x 16 kg

[John]

Monday, 11 September 2017

1. 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
2. Barbell Bench Press: 12 x 60 kg, 8 x 80 kg, 5 x 90 kg, 8 x 80 kg
3. Dumbbell Decline Bench Press: 3 x 20 x 20 kg
4. Standing Plate Preying Press: 10 x 10 kg, 2 x 12 x 10 kg
5. Machine Fly - Unilateral: 12 x (45, 50, 60) kg
6. Cable Inner Chest Press: 12 x (22, 38, 26) kg

Wednesday, 13 September 2017

1. Barbell Deep Squat: 10 x (20, 40, 60, 100) kg, 6 x 110 kg, 3 x 5 x 115 kg
2. Leg Extensions: 5 x (120, 150) kg, 10 x (150, 180, 210, 240) kg, 15 x 150 kg
3. Lying Leg Curls: 12 x (90, 100) kg, 10 x 110 kg, 12 x (110, 100) kg
4. Hack Squat: 4 x 10 x 100 kg

Thursday, 14 September 2017

1. Barbell Deadlift: 10 x (60, 80) kg, 7 x (100, 122.5) kg, 12 x 137.5 kg, 5 x 150 kg, 3 x 170 kg
2. Dumbbell Incline Bench Two Arm Row: 10 x (24, 28, 32, 34) kg
3. Barbell Bent Over Row: 10 x (70, 75, 80, 60) kg
4. Wide Grip Lat Pulldown: 12 x (90, 100, 110) kg, 10 x 120 kg
5. Cable Seated Row: 12 x 100 kg, 10 x (110, 120, 130) kg
6. Cable Straight Arm Push Down: 10 x (100, 120, 140) kg, 8 x 160 kg, 10 x (120, 110, 100, 80, 70, 60) kg
7. Ab Crunch Machine: 12 x (30, 40) kg, 10 x 50 kg

Friday, 15 September 2017

1. Dumbbell Shoulder Press: 12 x 16 kg, 10 x 20 kg, 2 x 10 x 22 kg
2. Dumbbell Lateral Raise: 12 x (6, 8) kg, 10 x (10, 12) kg
3. Dumbbell Front Two Raise: 12 x (12, 14, 16) kg, 8 x 20 kg
4. Dumbbell One Arm Incline Lateral Raise: 12 x 6 kg, 10 x 8 kg, 7 x 10 kg, 20 x 6 kg
5. Dumbbell One-arm Incline Rear Delt Row: 15 x (32, 34, 36) kg
6. Leverage Shrug: 10 x (80, 120) kg, 2 x 10 x 160 kg

Saturday, 16 September 2017

1. Barbell Deep Squat: 10 x (20, 60) kg, 2 x 10 x 100 kg, 8 x 110 kg, 7 x 115 kg
2. Leg Extensions: 12 x (120, 150, 180, 210) kg, 10 x 240 kg, 22 x 180 kg
3. Lying Leg Curls: 15 x 90 kg, 3 x 10 x 100 kg, 15 x 90 kg
4. Standing Calf Raises: 5 x 15 x 80 kg

[John]

Monday, 18 September 2017

1. 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
2. Dumbbell Incline Bench Press: 12 x (28, 30) kg, (10, 9) x 30 kg
3. Dumbbell Fly On Exercise Ball: 12 x (14, 18, 20) kg
4. Machine Fly - Unilateral: 2 x 12 x 120 kg, 10 x 135 kg
5. Cable Scoop: 12 x (11, 14, 20) kg
6. Standing Plate Preying Press: 10 x (5, 10) kg, 13 x 10 kg
7. Dip: (25, 20, 18, 17) x 87 kg
8. EZ Bar Triceps Extension: 12 x (27.5, 32.5, 37.5) kg, 9 x 42.5 kg
9. Dumbbell Straight Arm Pullover: 10 x 38 kg, 2 x 9 x 40 kg
10. Cable Triceps Pushdown: 12 x (38, 50) kg, 10 x 62 kg, 8 x 74 kg

Tuesday, 19 September 2017

1. Chin Up: (20, 15) x 86 kg
2. Barbell Spider Curl: (12, 18) x 20 kg, 2 x 15 x 20 kg
3. Dumbbell Incline Curl: 10 x (10, 12, 14, 16) kg, 8 x 18 kg
4. Dumbbell Incline Hammer Curls: 15 x 10 kg, 12 x (14, 16, 18) kg
5. Dumbbell Cross Body Hammer Curl: 2 x 12 x 16 kg, 12 x (18, 20) kg
6. EZ Bar Curl: 10 x 37.5 kg, 2 x 10 x 40 kg, 12 x 37.5 kg
7. Barbell EZ Bar Reverse Grip Curl: 12 x 27.5 kg, 10 x (32.5, 37.5) kg

Wednesday, 20 September 2017

1. Barbell Deadlift: 10 x (60, 100) kg, 7 x 140 kg, 5 x 160 kg, 1 x 180 kg
2. Leg Extensions: 15 x 120 kg, 12 x 150 kg, 15 x 180 kg, 12 x 225 kg, 10 x 255 kg, 5 x 120 kg
3. Lying Leg Curls: 12 x 90 kg, (10, 12) x 100 kg, 10 x 110 kg, 15 x 90 kg

Thursday, 21 September 2017

1. Dumbbell Shoulder Press: 12 x 16 kg, 10 x (22, 24, 22) kg
2. Dumbbell Lateral Raise: 12 x (10, 12, 14) kg
3. Dumbbell Lateral Raise: 12 x (12, 10) kg
4. Dumbbell One Arm Incline Lateral Raise: 12 x (6, 8, 9) kg
5. Dumbbell Front Incline Raise: 12 x (10, 12, 14) kg
6. Prone Incline Dumbbell Front Raise: 12 x (14, 16, 18) kg, 10 x 22 kg
7. Lean Away Single Arm Dumbbell Raise: 12 x (15, 14, 16) kg
8. Countdown Seated Dumbbell Lateral Raise: 15 x (5, 6, 7) kg
9. Dumbbell One-arm Incline Rear Delt Row: 15 x (32, 34, 36) kg
10. Dumbbell Incline Rear Delt Fly: 2 x 40 x 10 kg

Saturday, 23 September 2017

1. Barbell Deep Squat: 10 x (20, 60, 100) kg, 4 x 5 x 115 kg, 4 x 120 kg
2. Leg Press: 15 x (100, 150, 200) kg, 10 x 240 kg
3. Leg Extensions: 3 x 5 x 120 kg
4. Lying Leg Curls: 15 x (90, 100) kg, 12 x 110 kg, 15 x 100 kg
5. Upside-down Crunches: 2 x 12 x 86 kg

[John]

Sunday, 24 September 2017

1. Barbell Deadlift: 5 x (65, 80, 100) kg, 3 x (112.5, 130) kg, 10 x 145 kg
2. Barbell Bent Over Row: 10 x (60, 70) kg, 2 x 10 x 80 kg
3. Cable Seated Row: 12 x (90, 110) kg, 10 x 130 kg, 15 x 110 kg
4. Wide Grip Lat Pulldown: 2 x 10 x 100 kg, 10 x (110, 120) kg
5. Cable Straight Arm Push Down: 12 x (100, 120, 140, 160) kg

Monday, 25 September 2017

1. Barbell Bench Press: 15 x 40 kg, 10 x (55, 60) kg, 5 x (65, 72.5) kg, 9 x 82.5 kg
2. Dumbbell Incline Bench Press: 12 x (24, 26, 28, 30) kg
3. Standing Plate Preying Press: 12 x 10 kg, 2 x 12 x 15 kg, 7 x 20 kg
4. Machine Fly: 12 x (60, 70) kg, 10 x 80 kg
5. Machine Fly - Unilateral: 10 x 60 kg
6. Dip: 20 x 87 kg, 2 x 15 x 87 kg
7. Push Up With Feet Elevated: (25, 30) Rep

Tuesday, 26 September 2017

1. Rowing Intervals 30:30r: Energy 104 Cal, Distance 1.61 km, Stroke rate 29 spm, Duration 7:00
2. Barbell Deep Squat: 10 x 20 kg, 5 x (50, 62.5, 77.5) kg, 3 x (87.5, 100) kg, 7 x 112.5 kg
3. Leg Press: 15 x 170 kg, 12 x 210 kg, 10 x (240, 250) kg
4. Leg Extensions: 10 x (150, 180, 210, 240) kg
5. Leg Extensions: 5 x 120 kg
6. Lying Leg Curls: 15 x 90 kg, 12 x 100 kg, 10 x (110, 120) kg

Wednesday, 27 September 2017

1. Barbell Spider Curl: 12 x (20, 25, 30) kg, 15 x 30 kg, 10 x 47.5 kg, 15 x (47.5, 50) kg
2. Dumbbell Incline Curl: 12 x (12, 16) kg, 7 x 18 kg, 10 x 16 kg
3. Dumbbell Cross Body Hammer Curl: 12 x (16, 18, 20, 22) kg
4. EZ Bar Curl: 3 x 12 x 25 kg, 20 x 25 kg
5. Standing Rope Curl, Supinating: 2 x 20 x 20 kg, 20 x 26 kg, 15 x 32 kg
6. Dip: (30, 28, 20) x 86 kg
7. Cable Rope Triceps Pushdown: 20 x (26, 32) kg, 15 x 38 kg, 12 x 44 kg
8. EZ Bar Triceps Extension: (12, 15, 16, 12) x 30 kg

Thursday, 28 September 2017

1. Barbell Bench Press: 20 x (20, 40, 50) kg, 15 x 60 kg, 7 x 70 kg, 10 x 80 kg, 2 x 100 kg, 11 x 75 kg
2. Dumbbell Incline Bench Press: 2 x 15 x 20 kg, 2 x 12 x 26 kg
3. Standing Plate Preying Press: 2 x 15 x 10 kg, 2 x 10 x 20 kg
4. Cable Scoop: 10 x 14 kg, 3 x 10 x 20 kg
5. Machine Fly - Unilateral: 3 x 10 x 120 kg

Friday, 29 September 2017

1. Dumbbell Lateral Raise: 12 x (10, 12, 14) kg
2. Dumbbell Lateral Raise: 12 x (12, 10) kg
3. Dumbbell One Arm Incline Lateral Raise: 12 x (6, 8, 10) kg
4. Dumbbell Front Incline Raise: 12 x (10, 12, 16) kg
5. Prone Incline Dumbbell Front Raise: 15 x 16 kg, 12 x (20, 22) kg
6. Lean Away Single Arm Dumbbell Raise: 12 x (12, 14) kg, 18 x 16 kg
7. Countdown Seated Dumbbell Lateral Raise: 15 x (5, 6, 7) kg
8. Dumbbell One-arm Incline Rear Delt Row: 15 x (32, 36, 38) kg
9. Dumbbell Incline Rear Delt Fly: 2 x 40 x 10 kg
10. Leverage Shrug: 10 x 80 kg, 12 x (120, 160) kg, 8 x 200 kg
11. Face Pull With External Rotation: 15 x 20 kg, 2 x 15 x 26 kg

[John]

Pretty amazing to have won the recent Jefit contest
.

2017Q3 Jefit Contest Winners.jpg (106.43 KiB) Viewed 1136 times