2017 October - December

[John]

Sunday, 1 October 2017

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

Tuesday, 3 October 2017

1. Barbell Bench Press: 2 x 20 x 20 kg, 15 x 50 kg, 7 x 60 kg, 5 x 70 kg, 3 x (72.5, 80) kg, 7 x 87.5 kg, 2 x 1 x 100 kg, 20 x 60 kg
2. Barbell Incline Bench Press: 8 x 60 kg, 3 x 5 x 70 kg
3. Dumbbell Fly On Exercise Ball: 12 x (14, 16, 18) kg
4. Cable Incline Fly: 12 x (8, 11, 14) kg
5. Standing Plate Preying Press: 2 x 12 x 10 kg, 8 x 20 kg
6. Machine Fly - Unilateral: 10 x (50, 60, 65) kg

Thursday, 5 October 2017

1. Barbell Deep Squat: 7 x (20, 60, 80) kg, 10 x 100 kg, 5 x 110 kg
2. Hack Press Machine: 12 x (40, 80) kg, 10 x (120, 140) kg, 5 x 160 kg
3. Lying Leg Curls: 15 x 90 kg, 12 x (100, 110) kg, 10 x 110 kg, 12 x 100 kg
4. Leg Extensions: 10 x (150, 180, 210, 240) kg, 5 x 120 kg

Friday, 6 October 2017

1. Dumbbell Shoulder Press: 10 x (18, 20, 24, 26) kg, 7 x 28 kg
2. Dumbbell One-arm Incline Rear Delt Row: 15 x (28, 32, 36) kg
3. Barbell Reverse Grip Bent Over Row: 3 x 12 x 50 kg, 12 x 60 kg
4. Dumbbell One Arm Incline Lateral Raise: 12 x (6, 8, 10) kg
5. Lean Away Single Arm Dumbbell Raise: 10 x 10 kg, 12 x (12, 14) kg

[John]

Sunday, 8 October 2017

1. Barbell Deadlift: 10 x (60, 100) kg, 5 x 140 kg, 3 x 160 kg, 1 x 180 kg
2. Dumbbell Incline Bench Two Arm Row: 12 x (30, 34) kg, 2 x 10 x 38 kg
3. Weighted Pull Ups: 12 x (85, 96) kg, 7 x 106 kg, 12 x 96 kg
4. Cable Seated Row: 12 x 90 kg, 15 x 110 kg, 13 x 130 kg, 10 x 150 kg, 11 x 160 kg
5. Cable Straight Arm Push Down: 12 x (120, 130, 140) kg, 10 x 160 kg, 6 x 180 kg
6. Machine Reverse Flyes: 10 x (35, 40, 45, 50, 55) kg
7. Dip: 2 x 30 x 85 kg

Monday, 9 October 2017

1. Barbell Bench Press: 20 x 40 kg, 15 x 60 kg, 12 x 70 kg, (8, 9, 8) x 80 kg
2. Dumbbell Incline Bench Press: 12 x 24 kg, 10 x (26, 28, 30) kg
3. Dumbbell Fly On Exercise Ball: 10 x (16, 18, 20) kg
4. Machine Fly - Unilateral: 3 x 12 x 60 kg
5. Diamond Push-up - Feet On Bench: (12, 9) x 84 kg

Thursday, 12 October 2017

1. Barbell Deep Squat: 10 x (20, 40, 60, 80, 100) kg, (8, 5) x 100 kg
2. Hack Press Machine: 2 x 12 x 80 kg, 10 x 120 kg
3. Leg Extensions: 12 x 120 kg, 10 x (150, 180, 210, 240) kg, 8 x 255 kg
4. Lying Leg Curls: 12 x 100 kg, 10 x 110 kg, 7 x 120 kg, 10 x 110 kg
5. Standing Calf Raises: 10 x 65 kg, 2 x 15 x 45 kg
6. Upside-down Crunches: 3 x 10 x 85 kg, 8 x 85 kg

Saturday, 14 October 2017

1. EZ Bar Triceps Extension: 12 x (27.5, 37.5) kg, 10 x 42.5 kg, 8 x 47.5 kg, 12 x 37.5 kg
2. Weighted Tricep Dips: 14 x 106.5 kg, 10 x 116.5 kg, 20 x 96.5 kg, (30, 28) x 85.5 kg
3. Cable Triceps Pushdown: 15 x (100, 120) kg, 12 x 140 kg, 11 x 160 kg, 3 x 190 kg, 6 x 150 kg
4. Machine Triceps Extension: 15 x 60 kg, 2 x 20 x 70 kg, 20 x 60 kg
5. Barbell Spider Curl: 10 x 30 kg, 15 x 40 kg, (12, 16) x 50 kg, 15 x 35 kg
6. Dumbbell Incline Curl: 12 x (12, 16) kg, 9 x 18 kg, 12 x 16 kg
7. Dumbbell Cross Body Hammer Curl: 12 x (16, 18, 20, 22) kg
8. Dumbbell Biceps Curl - BFR: 30 x 10 kg, 3 x 15 x 10 kg

[John]

Sunday, 15 October 2017

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

Monday, 16 October 2017

1. Barbell Deep Squat: 10 x 40 kg, 7 x 60 kg, 5 x (80, 100) kg, 3 x 3 x 107.5 kg
2. Dumbbell Shoulder Press: 12 x (16, 20) kg, 10 x (22, 24) kg
3. Dumbbell Lateral Raise: 10 x (8, 9) kg, 2 x 10 x 10 kg
4. Dumbbell Front Raise: 10 x (8, 9) kg, 2 x 10 x 10 kg
5. Dumbbell Bent Over Delt Raise: 10 x (8, 9) kg, 2 x 10 x 10 kg
6. Machine Reverse Flyes: 10 x (45, 50) kg, 2 x 10 x 55 kg
7. Dumbbell Lateral Raise: 4 x 10 x 10 kg, 10 x (12.5, 8, 6, 5) kg

Wednesday, 18 October 2017

1. Hack Press Machine: 12 x (40, 90) kg, 10 x 140 kg, (6, 8) x 160 kg
2. Leg Extensions: 5 x 120 kg, 12 x (150, 180, 210, 240, 255) kg
3. Lying Leg Curls: 15 x 90 kg, 12 x (100, 110, 100) kg
4. Standing Calf Raises: 3 x 15 x 40 kg
5. Dumbbell Incline Curl: 12 x (12, 14, 16) kg, 9 x 18 kg
6. Barbell Spider Curl: 12 x 27.5 kg, 15 x (37.5, 47.5) kg, 17 x 52.5 kg

Thursday, 19 October 2017

1. Barbell Bench Press: 20 x 40 kg, 10 x 60 kg, 8 x 80 kg, 5 x (87.5, 90) kg, 2 x 1 x 100 kg, 5 x 90 kg, 8 x 80 kg
2. Dumbbell Incline Bench Press: 15 x 24 kg, 14 x 26 kg, 10 x (28, 30) kg
3. Machine Fly: 3 x 10 x 60 kg, 10 x 50 kg
4. Push Up: 4 x 10 Rep
5. Standing Plate Preying Press: 15 x 10 kg, (10, 12) x 15 kg
6. Cable Incline Fly: 12 x (11, 14) kg, 8 x 20 kg, 2 x 12 x 14 kg

Friday, 20 October 2017

1. Barbell Deadlift: 10 x (60, 80) kg, 25 x 100 kg, 10 x 140 kg
2. Barbell Bent Over Row: 10 x (60, 70, 80, 70, 60) kg
3. Cable Seated Row: 12 x (80, 100, 120) kg, 10 x 140 kg, 12 x 110 kg
4. Wide Grip Lat Pulldown: 12 x (90, 100) kg, (10, 12) x 110 kg
5. Cable Straight Arm Push Down: 12 x (100, 120, 140) kg, 2 x 12 x 130 kg
6. Dumbbell One Arm Row: 2 x 10 x 40 kg, 10 x (45, 50) kg

[John]

Sunday, 22 October 2017

1. EZ Bar Triceps Extension: 4 x 10 x 37.5 kg
2. Dumbbell Incline Curl: 2 x 10 x 14 kg, 2 x 10 x 18 kg
3. Weighted Tricep Dips: (20, 16, 18, 16) x 101 kg
4. Machine Triceps Extension: 12 x (60, 70, 80) kg
5. Dumbbell Hammer Curls: 12 x (14, 16, 18) kg
6. Barbell Curl: 10 x (35, 40, 37.5, 35) kg
7. Barbell EZ Bar Reverse Grip Curl: 10 x (37.5, 42.5, 40) kg, 11 x 40 kg
8. Dumbbell Spider Curl: 18 x (14, 16) kg
9. Smith Machine Drag Curl: 2 x 18 x 30 kg
10. Knee Hip Raise On Parallel Bars: 3 x 12 x 85 kg
11. Dragon Flag: 2 x 6 x 85 kg

Monday, 23 October 2017

1. Barbell Bench Press: 20 x 20 kg, 15 x 40 kg, 10 x 60 kg, (5, 8) x 80 kg, 2 x 90 kg, 8 x 80 kg
2. Dumbbell Incline Bench Press: 15 x (22, 26) kg, 12 x 28 kg, 10 x 30 kg
3. Machine Fly: 12 x (60, 65, 70, 80) kg, 9 x 90 kg
4. Machine Fly - Unilateral: 10 x 65 kg, 2 x 12 x 60 kg
5. Two-plate Chest Press: 15 x 10 kg, 2 x 12 x 20 kg, 10 x 20 kg
6. Cable Scoop: 3 x 12 x 30 kg, 12 x 40 kg
7. Dumbbell Fly On Exercise Ball: 15 x (10, 12, 14) kg

Wednesday, 25 October 2017

1. Barbell Bench Press: 20 x 20 kg, 10 x 40 kg, 8 x 60 kg, 7 x 75 kg, 8 x 4 x 85 kg
2. Dumbbell Lateral Raise: 2 x 10 x 10 kg, 10 x 12 kg
3. Dumbbell Front Raise: 2 x 10 x 10 kg, 10 x 12 kg
4. Dumbbell Bent Over Delt Raise: 2 x 10 x 10 kg, 10 x 12 kg
5. Dumbbell One Arm Incline Lateral Raise: 12 x (6, 8, 10) kg
6. Lean Away Single Arm Dumbbell Raise: 12 x (12, 14, 16) kg
7. Dumbbell One-arm Incline Rear Delt Row: 15 x (30, 34, 36) kg
8. Face Pull With External Rotation: 3 x 15 x 26 kg
9. Leverage Shrug: 10 x (100, 140, 180) kg

Thursday, 26 October 2017

1. Barbell Bench Press: 20 x 20 kg, 10 x 40 kg, 7 x 60 kg, 5 x 80 kg, (3, 2) x 90 kg
2. Barbell Spider Curl: 2 x 10 x 27.5 kg, 15 x 27.5 kg
3. Bench Pushups: 2 x 25 Rep, 20 Rep
4. Dumbbell Hammer Curls: 12 x 12 kg, 2 x 12 x 14 kg
5. Barbell Deep Squat: 10 x (20, 40, 60, 80) kg, 7 x 100 kg, (5, 7) x 110 kg, 2 x 120 kg
6. Hack Press Machine: 12 x 80 kg, 10 x 120 kg, 7 x 140 kg
7. Dumbbell Incline Bench Curl: 12 x (12, 14) kg, 2 x 10 x 16 kg
8. Dumbbell Hammer Curls: 3 x 12 x 20 kg
9. Barbell EZ Bar Reverse Grip Curl: 12 x (25, 30, 35, 40) kg

Saturday, 28 October 2017

1. Rowing: Energy 253 Cal, Distance 4.323 km, Stroke rate 16 spm, Duration 20:00

[John]

Sunday, 29 October 2017 a.m.

1. Rowing: Energy 256 Cal, Distance 4.352 km, Stroke rate 16 spm, Duration 20:00

Sunday, 29 October 2017 p.m.

1. Barbell Deadlift: 10 x (60, 100) kg, 7 x 140 kg, 5 x 160 kg, 3 x 170 kg, 12 x 120 kg
2. Barbell Bent Over Row: 10 x (60, 70, 80) kg, 2 x 10 x 70 kg
3. Wide Grip Lat Pulldown: 12 x (90, 100, 110) kg, 11 x 120 kg, 5 x 140 kg
4. Hyperextensions - Back Extensions: 10 x 15 kg, 3 x 12 x 15 kg
5. Cable Seated Row: 12 x (80, 90, 110, 120, 110) kg

Monday, 30 October 2017

1. Barbell Bench Press: 20 x 20 kg, 15 x 40 kg, 10 x 60 kg, 7 x 70 kg, 6 x 6 x 77.5 kg
2. Upside-down Crunches: 3 x 10 x 84 kg
3. Cable Seated Row: 15 x 100 kg, 12 x (120, 130) kg
4. Dragon Flag: (8, 10) x 84 kg