2018 January - March

[John]

Monday, 1 January 2018

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

Tuesday, 2 January 2018

1. Rowing: Energy 250 Cal, Distance 4108 km, Stroke rate 16 spm, Duration 18:58
2. Dumbbell Incline Bench Press: 20 x 16 kg, 12 x (26, 30) kg, 3 x 34 kg
3. Dumbbell Bench Press: 8 x (28, 32) kg, 6 x 36 kg, 2 x 5 x 38 kg
4. Dumbbell Bent Arm Pullover: 10 x (36, 40, 45) kg
5. Dumbbell Close-grip Press: 10 x 36 kg
6. Weighted Chest Dip: 7 x 111 kg, 6 x (111, 112) kg
7. Cable Crossover Pronated, Straight-arm: 2 x 15 x 14 kg, 15 x 20 kg
8. Cable Mid Chest Crossovers: 15 x (14, 20, 14) kg
9. Cable Lower Chest Raise: 2 x 15 x 11 kg, 15 x 14 kg

Thursday, 4 January 2018

1. Barbell Deadlift: 10 x (60, 100) kg, 8 x 140 kg, 2 x 5 x 160 kg
2. Barbell Bent Over Row: 10 x (60, 70, 80) kg, 8 x (85, 80) kg
3. Dumbbell Incline Bench Two Arm Row: 12 x (28, 32, 36) kg, 11 x 40 kg
4. Cable Seated Row: 15 x 80 kg, 2 x 12 x 110 kg, 12 x 120 kg
5. Weighted Pull Ups: 10 x (92, 102) kg, 12 x 92 kg, 15 x 81 kg
6. Wide Grip Lat Pulldown: (10, 12) x 100 kg, (10, 12) x 110 kg
7. Dumbbell One Arm Row: 12 x (40, 45, 50) kg, 15 x 50 kg
8. Inverted Row: 4 x 10 x 81 kg
9. Cable Straight Arm Push Down: 2 x 12 x 120 kg, 2 x 10 x 120 kg

Friday, 5 January 2018

1. Weighted Tricep Dips: 30 x 81 kg, 16 x 102 kg, 12 x 112 kg, 7 x 117 kg
2. EZ Bar Decline Triceps Extension: 3 x 10 x 37.5 kg, 10 x 40 kg
3. Dumbbell Hammer Curls: 2 x 10 x 16 kg, 2 x 10 x 18 kg
4. Close Triceps Pushup: 3 x 20 Rep
5. Cable Rope Triceps Pushdown: 25 x 60 kg, 22 x 80 kg, 20 x 90 kg
6. EZ Bar Curl: 3 x 10 x 37.5 kg
7. Barbell EZ Bar Reverse Grip Curl: 3 x 10 x 37.5 kg
8. Dumbbell Incline Curl: 10 x 14 kg, 12 x (14, 16) kg
9. Dumbbell Cross Body Hammer Curl: 10 x 20 kg, 2 x 10 x 22 kg
10. Smith Machine Drag Curl: 15 x (30, 40, 45) kg
11. Preacher Curl Machine: 3 x 20 x 55 kg

Saturday, 6 January 2018

1. Shoulder Dislocations With Exercise Band: 2 x 10 Rep
2. Dumbbell Shoulder Press: 12 x 16 kg, 10 x (20, 24) kg, 2 x 8 x 26 kg
3. Dumbbell Lateral Raise: 3 x 12 x 12 kg
4. Dumbbell Lateral Raise: 12 x (12, 10) kg
5. Dumbbell Front Incline Raise: 12 x (9, 10, 12) kg
6. Dumbbell One Arm Incline Lateral Raise: 12 x (7, 8, 9) kg
7. Incline Plate Prone Front Raise: 12 x (15, 20, 25) kg
8. Lean Away Single Arm Dumbbell Raise: 12 x (10, 12, 14) kg
9. Countdown Seated Dumbbell Lateral Raise: 15 x 5 kg, 2 x 15 x 6 kg
10. Dumbbell One-arm Bent-over Rear Delt Row: 15 x (22, 24, 26) kg
11. Dumbbell Incline Rear Delt Fly: 40 x (10, 9) kg

[John]

Monday, 8 January 2018

1. Barbell Deep Squat: 10 x (20, 60, 80) kg, 7 x 100 kg, 4 x 6 x 110 kg, 5 x 115 kg
2. Hack Squat: 12 x (80, 100, 120, 130) kg
3. Leg Extensions: 15 x 120 kg, 2 x 15 x 150 kg, 15 x 120 kg
4. Lying Leg Curls: 15 x 90 kg, 12 x (100, 110) kg, 10 x 110 kg

Tuesday, 9 January 2018

1. Dumbbell Incline Bench Press: 15 x (26, 30, 32) kg, 10 x 34 kg, 6 x 36 kg
2. Barbell Bench Press: 15 x (50, 60) kg, 10 x 70 kg, 9 x 80 kg
3. Dumbbell Decline Bench Press: 15 x 24 kg, 10 x (30, 34) kg, 5 x 38 kg
4. Dumbbell Fly On Exercise Ball: 10 x (16, 18, 20) kg, 12 x 14 kg
5. Machine Fly: 12 x (135, 150) kg, 10 x 165 kg, 6 x 180 kg
6. Svend Press: 10 x 10 kg, 3 x 10 x 20 kg
7. Cable Incline Fly: 3 x 12 x 14 kg, 14 x 14 kg
8. Seated Calf Raise: 7 x 15 x 25 kg
9. Standing Calf Raises: 5 x 15 x 50 kg
10. Dragon Flag: 2 x 10 x 81 kg, 2 x 5 x 81 kg, 8 x 81 kg

Thursday, 11 January 2018

1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 3 x (160, 170) kg
2. Dumbbell One Arm Row: 12 x (36, 40, 45) kg, 15 x 50 kg
3. Wide Grip Lat Pulldown: (12, 10) x 100 kg, (12, 10) x 110 kg
4. Cable Seated Row: 15 x (90, 100, 110) kg, 12 x 120 kg
5. Cable Straight Arm Push Down: 12 x 50 kg, 10 x 74 kg, 2 x 10 x 68 kg
6. Inverted Row: 4 x 10 x 81.5 kg

Friday, 12 January 2018

1. Weighted Tricep Dips: 30 x 81 kg, 19 x 102 kg, 11 x 112 kg, 5 x 117 kg, 30 x 81 kg
2. EZ Bar Decline Triceps Extension: 3 x 10 x 37.5 kg, 10 x 40 kg
3. Dumbbell Hammer Curls: 4 x 10 x 18 kg
4. Close Triceps Pushup: (20, 25, 20, 25) Rep
5. Cable Rope Triceps Pushdown: 25 x (70, 80, 90) kg
6. EZ Bar Curl: 3 x 12 x 37.5 kg
7. Barbell EZ Bar Reverse Grip Curl: 3 x 12 x 37.5 kg
8. Dumbbell Incline Curl: 12 x 14 kg, 2 x 12 x 16 kg

Saturday, 13 January 2018

1. Dumbbell Lateral Raise: 2 x 12 x 12 kg, 12 x 14 kg
2. Dumbbell Lateral Raise: 12 x (12, 10) kg
3. Dumbbell Front Incline Raise: 12 x (10, 12, 14) kg
4. Dumbbell One Arm Incline Lateral Raise: 12 x 8 kg, 2 x 12 x 9 kg
5. Incline Plate Prone Front Raise: 12 x (20, 25, 30) kg
6. Lean Away Single Arm Dumbbell Raise: 12 x (12, 14, 16) kg
7. Countdown Seated Dumbbell Lateral Raise: 15 x 5 kg, 2 x 15 x 6 kg
8. Dumbbell One-arm Bent-over Rear Delt Row: 15 x (22, 24, 26) kg
9. Dumbbell Incline Rear Delt Fly: 2 x 40 x 10 kg

[John]

Monday, 15 January 2018

1. Barbell Deep Squat: 10 x (60, 75) kg, 7 x 90 kg, 5 x (105, 115) kg, 1 x 120 kg
2. Hack Squat: 12 x 40 kg, 10 x (80, 120, 160) kg, 15 x 120 kg
3. Lying Leg Curls: 10 x 53 kg, 2 x 10 x 60 kg, 10 x 67 kg
4. Leg Extensions: 12 x (53, 61, 68, 75) kg
5. Standing Calf Raises: 5 x 15 x 50 kg
6. Hack Calf Raise: 5 x 15 x kg
7. Seated Calf Raise: 5 x 15 x 30 kg

Tuesday, 16 January 2018

1. Barbell Bench Press: 15 x 20 kg, 10 x 60 kg, 8 x 80 kg, 4 x 90 kg, 8 x 80 kg
2. Dumbbell Bent Arm Pullover: 10 x (32, 36, 40, 45) kg
3. Weighted Chest Dip: 20 x 81 kg, 15 x 102 kg, 10 x 112 kg, 30 x 81 kg
4. Cable High Cross Over: 12 x (14, 20, 26) kg
5. Cable Mid Chest Crossovers: 12 x (14, 20, 26) kg
6. Cable Lower Chest Raise: 12 x (11, 14) kg, 15 x 14 kg

Wednesday, 17 January 2018

1. Chin Up: 20 x 81.5 kg, 2 x 15 x 92.5 kg
2. EZ Bar Decline Triceps Extension: 3 x 10 x 40 kg, 10 x 42.5 kg
3. Dumbbell Hammer Curls: 3 x 10 x 18 kg, 10 x 20 kg
4. Close Triceps Pushup: (25, 24, 20) Rep
5. Cable Rope Triceps Pushdown: 25 x (70, 85, 95) kg
6. EZ Bar Curl: 2 x 10 x 40 kg, 12 x 40 kg
7. Barbell EZ Bar Reverse Grip Curl: 2 x 10 x 40 kg, 12 x 40 kg
8. Dumbbell Incline Curl: 12 x (14, 16) kg, 10 x 18 kg
9. Dumbbell Cross Body Hammer Curl: 3 x 10 x 22 kg
10. Smith Machine Drag Curl: 15 x (30, 40, 50) kg
11. Preacher Curl Machine: 3 x 20 x 55 kg

Thursday, 18 January 2018

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

[John]

Sunday, 21 January 2018

1. Walking: Energy 290 Cal, Distance 5.25 km, Speed 4.5 km/h, Duration 1:10
2. Shoulder Dislocations With Exercise Band: 2 x 10 Rep
3. Barbell Bench Press: 20 x 20 kg, 15 x 50 kg, 10 x (60, 70) kg, 9 x 80 kg, 3 x 6 x 80 kg
4. Machine Fly: 15 x 120 kg, 12 x 150 kg, 10 x 180 kg

Monday, 22 January 2018

1. Barbell Deep Squat: 10 x (20, 60, 80) kg, 8 x 100 kg, (6, 5) x 115 kg, 2 x 120 kg
2. Hack Squat: 15 x 40 kg, 12 x (80, 120) kg, 3 x 160 kg, 15 x 100 kg
3. Leg Extensions: 12 x (120, 150) kg, 15 x 150 kg, 12 x 165 kg
4. Leg Extensions: 10 x (195, 225) kg, 13 x 255 kg
5. Lying Leg Curls: 15 x 80 kg, 12 x 90 kg, (10, 12) x 100 kg
6. Standing Calf Raises: 2 x 15 x 50 kg, 2 x 15 x 55 kg, 15 x 60 kg
7. Seated Calf Raise: 4 x 15 x 40 kg
8. Hack Calf Raise: 4 x 15 x 20 kg

Tuesday, 23 January 2018

1. Barbell Bench Press: 2 x 20 x 20 kg, 10 x (50, 70, 80) kg, 5 x (85, 90) kg, 8 x 80 kg
2. Dumbbell Incline Bench Press: 15 x (26, 30) kg, (12, 8) x 32 kg
3. Dumbbell Decline Bench Press: 20 x 24 kg, 15 x 28 kg, 2 x 9 x 32 kg
4. Dumbbell Fly On Exercise Ball: 15 x 18 kg, 2 x 12 x 18 kg
5. Machine Fly: 15 x 120 kg, 12 x 150 kg, 8 x 180 kg, 4 x 210 kg
6. Cable Inner Chest Press: 15 x 50 kg, 2 x 15 x 60 kg
7. Cable Scoop: 15 x 30 kg, 2 x 15 x 40 kg, 12 x 50 kg
8. Svend Press: 4 x 10 x 20 kg

Thursday, 25 January 2018

1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 3 x (160, 170) kg, 10 x 140 kg
2. Dumbbell Incline Bench Two Arm Row: 12 x (30, 34, 38) kg, 10 x 40 kg, 15 x 24 kg
3. Cable Seated Row: 15 x (90, 100, 110) kg, 12 x 120 kg
4. Wide Grip Lat Pulldown: 12 x (100, 110) kg, 10 x 120 kg
5. Cable Straight Arm Push Down: 12 x (120, 130, 140) kg, 10 x 150 kg
6. Inverted Row: 4 x 12 x 82 kg

Friday, 26 January 2018

1. EZ Bar Decline Triceps Extension: 2 x 10 x 37.5 kg, 2 x 10 x 40 kg
2. Dumbbell Hammer Curls: 3 x 10 x 18 kg, 10 x 20 kg
3. Close Triceps Pushup: 2 x 26 Rep, 20 Rep
4. Weighted Tricep Dips: 32 x 82 kg, (15, 17) x 103 kg
5. Cable Rope Triceps Pushdown: 25 x (75, 85, 100) kg
6. EZ Bar Curl: 2 x 10 x 40 kg, 13 x 40 kg
7. Barbell EZ Bar Reverse Grip Curl: 2 x 10 x 40 kg, 13 x 40 kg
8. Dumbbell Incline Curl: (10, 12) x 16 kg, 6 x 18 kg
9. Dumbbell Cross Body Hammer Curl: 12 x 22 kg, (10, 12) x 24 kg
10. Smith Machine Drag Curl: 2 x 15 x 40 kg, 15 x 50 kg
11. Preacher Curl Machine: 20 x 55 kg, 2 x 20 x 60 kg

Saturday, 27 January 2018

1. Barbell Bench Press: 2 x 20 x 20 kg, 20 x 50 kg, 10 x 70 kg, 8 x 82.5 kg, 2 x 7 x 82.5 kg, 11 x 70 kg, 15 x 60 kg
2. Cable Incline Fly: 3 x 12 x 14 kg, 10 x 20 kg
3. Svend Press: 10 x 20 kg, 2 x 12 x 20 kg, 15 x 20 kg
4. Weighted Chest Dip: (30, 31) x 81.5 kg

[John]

Monday, 29 January 2018

1. Barbell Deep Squat: 10 x (20, 60, 80) kg, 8 x 100 kg, 5 x 115 kg, 2 x 6 x 115 kg, 3 x 120 kg
2. Hack Squat: 15 x (60, 80) kg, 2 x 12 x 120 kg
3. Leg Extensions: 15 x 120 kg, 2 x 15 x 150 kg, 10 x 210 kg
4. Lying Leg Curls: 15 x 90 kg, 12 x (100, 110) kg

Wednesday, 31 January 2018

1. Seated Calf Raise: 3 x 15 x 30 kg, 15 x (50, 70) kg
2. Hack Calf Raise: 5 x 15 x 40 kg
3. Barbell Bench Press: 2 x 20 x 20 kg, 12 x 60 kg, 8 x 75 kg, 9 x 82.5 kg, 2 x 8 x 82.5 kg, 1 x 100 kg
4. Dumbbell Decline Bench Press: 15 x 28 kg, 13 x 32 kg, 9 x 36 kg, 15 x 32 kg
5. Dumbbell Incline Bench Press: 2 x 15 x 26 kg, (13, 12) x 30 kg
6. Dumbbell Fly On Exercise Ball: 3 x 15 x 18 kg, 12 x 20 kg
7. Cable Inner Chest Press: 15 x 60 kg, (12, 15) x 70 kg
8. Cable Scoop: 12 x 30 kg, 2 x 12 x 40 kg, 12 x 50 kg
9. Machine Fly: 10 x (120, 150) kg, 8 x 180 kg, 12 x 120 kg
10. Svend Press: 10 x 20 kg, 2 x 12 x 20 kg, 15 x 20 kg

Thursday, 1 February 2018

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

Friday, 2 February 2018

1. Chin Up: 20 x 82 kg, 16 x 93 kg, 13 x 103 kg
2. Dumbbell Incline Hammer Curls: 12 x (12, 14, 16, 18) kg
3. EZ Bar Curl: 3 x 12 x 30 kg
4. Barbell EZ Bar Reverse Grip Curl: 3 x 12 x 30 kg
5. Close Triceps Pushup: (30, 27, 22) Rep
6. EZ Bar Triceps Extension: 15 x (25, 30, 35) kg, 12 x 40 kg
7. Cable Rope Triceps Pushdown: 25 x (70, 80, 95) kg

Saturday, 3 February 2018

1. Diamond Pushup N² Pyramid: 625 x 82 kg
2. Barbell Bench Press: 20 x 20 kg, 12 x 50 kg, 8 x 70 kg, 4 x 5 x 85 kg
3. Barbell Incline Bench Press: 10 x 50 kg, 3 x 5 x 70 kg
4. Cable Incline Fly: (12, 15) x 14 kg, 10 x 20 kg

[John]

Monday, 5 February 2018

1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 8 x 140 kg, (3, 2, 4) x 170 kg, 10 x 140 kg
2. Cable Seated Row: 15 x (100, 110) kg, 2 x 12 x 120 kg

Wednesday, 7 February 2018

1. Barbell Deep Squat: 10 x (20, 40, 60, 80) kg, 8 x 100 kg, 5 x 110 kg, 3 x 4 x 120 kg, 15 x 60 kg
2. Leg Extensions: 15 x (120, 150) kg, 10 x 210 kg, 12 x 180 kg
3. Lying Leg Curls: 15 x 90 kg, 2 x 12 x 100 kg, 10 x 110 kg
4. Barbell Bench Press: 20 x 20 kg, 10 x 50 kg, 8 x 70 kg, 3 x 80 kg, 3 x 7 x 85 kg

Friday, 9 February 2018

1. Barbell Deadlift: 10 x 70 kg, 7 x 110 kg, 5 x 130 kg, (10, 7) x 150 kg
2. Dumbbell Incline Bench Two Arm Row: 12 x (30, 32, 34) kg, 10 x 38 kg
3. EZ Bar Triceps Extension: 3 x 10 x 40 kg, 10 x 45 kg
4. Dumbbell Hammer Curls: 3 x 10 x 20 kg, 10 x 22 kg
5. Close Triceps Pushup: (32, 30, 23) Rep
6. Cable Rope Triceps Pushdown: 25 x (60, 70, 80, 90, 100) kg
7. Dumbbell Incline Curl: 12 x (16, 18) kg, 10 x 18 kg
8. Smith Machine Drag Curl: 2 x 15 x 40 kg, 15 x 50 kg

Saturday, 10 February 2018

1. Barbell Bench Press: 20 x (20, 40) kg, 10 x (60, 70) kg, 3 x 10 x 77.5 kg, 4 x 90 kg, 1 x 100 kg
2. Machine Fly: 15 x 150 kg, 12 x 165 kg, 10 x 180 kg
3. Svend Press: 4 x 15 x 20 kg

[John]

Tuesday, 13 February 2018

1. Barbell Deep Squat: 10 x (20, 60, 80) kg, 7 x 100 kg, 3 x 5 x 110 kg
2. V-Squat Machine: 10 x (/40, 80, 120, 160) kg
3. Lying Leg Curls: 15 x 80 kg, 12 x 110 kg, 10 x (130, 150) kg
4. Leg Extensions: 15 x 60 kg, 12 x 80 kg, 10 x 100 kg
5. Seated Calf Raise: 15 x (20, 40) kg, (12, 10) x 60 kg
6. Standing Calf Raises: 15 x 70 kg, 2 x 15 x 80 kg, 15 x 100 kg
7. Barbell Bench Press: 20 x 20 kg, 12 x 50 kg, 7 x 70 kg, 5 x (80, 90) kg, 7 x 5 x 80 kg
8. Dumbbell Incline Bench Press: 15 x 22 kg, 3 x 12 x 30 kg

Wednesday, 14 February 2018

1. Dumbbell Incline Hammer Curls: 12 x (14, 16, 18) kg, 2 x 12 x 20 kg
2. EZ Bar Curl: 12 x 25 kg, 3 x 12 x 30 kg
3. Barbell EZ Bar Reverse Grip Curl: 4 x 12 x 30 kg
4. Close Triceps Pushup: 2 x 25 Rep, 20 Rep
5. Preacher Curl Machine: 3 x 20 x 60 kg

Friday, 16 February 2018

1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 3 x 170 kg, 1 x 185 kg, 4 x 170 kg
2. Barbell Bent Over Row: 2 x 12 x 70 kg, 10 x 80 kg
3. Cable Seated Row: 15 x 100 kg, (12, 15) x 120 kg
4. Wide Grip Lat Pulldown: 12 x (100, 110) kg, 10 x 120 kg
5. Weighted Pull Ups: 15 x 83.5 kg
6. Cable Straight Arm Push Down: 12 x (100, 130, 150) kg
7. Inverted Row: 3 x 12 x 83.5 kg

Saturday, 17 February 2018

1. Barbell Deadlift: 10 x (60, 80) kg, 22 x 100 kg
2. Barbell Bench Press: 15 x 20 kg, 10 x (20, 60) kg, 7 x 75 kg, 5 x 85 kg, 3 x 95 kg

[John]

Monday, 19 February 2018

1. Barbell Deep Squat: 10 x (20, 60, 80) kg, 7 x 100 kg, 3 x 5 x 110 kg
2. Hack Squat: 15 x 50 kg, (10, 12) x 90 kg, 10 x 120 kg
3. Lying Leg Curls: 15 x 80 kg, 12 x 90 kg, 10 x (100, 110) kg, 8 x 120 kg
4. Leg Extensions: 4 x 15 x 120 kg

Tuesday, 20 February 2018

1. Barbell Bench Press: (20, 15) x 20 kg, 12 x 50 kg, 8 x 70 kg, 7 x 82.5 kg, 5 x (92.5, 95) kg
2. Dumbbell Incline Bench Press: 15 x (26, 30, 32) kg, 16 x 32 kg
3. Cable Incline Fly: 12 x 14 kg, 3 x 10 x 20 kg
4. Svend Press: 16 x 20 kg, 3 x 15 x 20 kg

Wednesday, 21 February 2018

1. EZ Bar Triceps Extension: 5 x 10 x 37.5 kg
2. Dumbbell Hammer Curls: 5 x 10 x 20 kg
3. Chin Up: 2 x 15 x 83 kg, (11, 15) x 83 kg
4. Cable Triceps Pushdown: 3 x 15 x 44 kg, 15 x 50 kg
5. Dumbbell Incline Curl: 15 x (8, 12) kg, (12, 10) x 14 kg
6. Close Triceps Pushup: 20 Rep, 3 x 15 Rep
7. Dumbbell Biceps Curl - BFR: 30 x 6 kg, 3 x 15 x 6 kg, (30, 15) x 10 kg
8. Dip: 3 x 20 x 83 kg

Thursday, 22 February 2018

1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 3 x (165, 180) kg, 15 x 60 kg
2. Barbell Bench Press: (20, 15) x 20 kg, 10 x 60 kg, 12 x 70 kg, 8 x 85 kg, 6 x 90 kg, 9 x 80 kg
3. Wide Grip Lat Pulldown: 12 x (100, 110) kg, 11 x 120 kg, 13 x 110 kg
4. Weighted Pull Ups: 15 x 83.5 kg
5. Cable Straight Arm Push Down: 12 x (130, 140) kg, 2 x 12 x 150 kg
6. Inverted Row: 3 x 12 x 83.5 kg

Friday, 23 February 2018

1. Kettlebell Swing: 5 x 30 x 16 kg
2. Band Pull-apart: 4 x 10 Rep
3. Band Rear Delt Fly: 5 x 12 x 2 kg
4. Close Triceps Pushup: (25, 20, 24) Rep

Saturday, 24 February 2018

1. Push Up: 30 Rep, 3 x 25 Rep, 28 Rep
2. Kettlebell Swing: 5 x 30 x 16 kg
3. Band Biceps Curls: 4 x 15 x 2 kg
4. Band Rear Delt Fly: 5 x 12 x 2 kg

[John]

Sunday, 25 February 2018

1. Rowing: Energy 207 Cal, Distance 3.407 km, Stroke rate 17 spm, Duration 15:00
2. Walking: Distance 1.3 km, Duration 13:36

Monday, 26 February 2018

1. Barbell Deadlift: 10 x 70 kg, 6 x 110 kg, 4 x 150 kg, 2 x 175 kg
2. Barbell Deep Squat: 10 x (20, 60) kg, 8 x 80 kg, 5 x 100 kg, 3 x 5 x 110 kg
3. Barbell Bench Press: (20, 15) x 20 kg, 10 x (60, 70) kg, 7 x 80 kg, 5 x 90 kg, 2 x 100 kg, 5 x 90 kg, 20 x 60 kg

Tuesday, 27 February 2018

1. Hack Squat: 15 x 40 kg, 2 x 12 x 90 kg, 12 x 130 kg, 10 x 150 kg
2. Leg Extensions: 3 x 15 x 120 kg, 12 x (150, 210, 180) kg
3. Seated Leg Curl: 2 x 10 x 45 kg, 10 x (50, 45, 47.5) kg
4. Hack Calf Raise: (15, 20, 15) x 50 kg
5. Seated Calf Raise: 15 x (20, 40) kg, 12 x 60 kg

Wednesday, 28 February 2018

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

Thursday, 1 March 2018

1. Barbell Bench Press: 20 x 20 kg, 15 x 50 kg, 12 x 60 kg, 8 x 75 kg, 6 x 85 kg, 5 x 5 x 90 kg
2. Machine Fly: 15 x (120, 150) kg, 10 x 180 kg, 5 x 210 kg
3. Cable Straight Arm Push Down: 10 x (120, 140, 160) kg, 8 x 180 kg, 6 x 190 kg

Friday, 2 March 2018

1. Weighted Tricep Dips: 20 x 94.5 kg, 15 x 104.5 kg, 10 x 114.5 kg
2. EZ Bar Triceps Extension: 3 x 12 x 37.5 kg
3. Dumbbell Hammer Curls: 3 x 12 x 20 kg
4. Close Triceps Pushup: 2 x 20 Rep, 16 Rep
5. Cable Rope Triceps Pushdown: 25 x (70, 80, 90) kg
6. EZ Bar Curl: 3 x 10 x 37.5 kg
7. Barbell EZ Bar Reverse Grip Curl: 3 x 10 x 37.5 kg
8. Dumbbell Incline Curl: 12 x 12 kg, 2 x 12 x 14 kg
9. Smith Machine Drag Curl: 2 x 15 x 40 kg, 15 x 50 kg
10. Preacher Curl Machine: 20 x 65 kg, 2 x 20 x 60 kg

[John]

Sunday, 4 March 2018

1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 8 x 3 x 150 kg
2. Barbell Hack Squat: 10 x (60, 70, 80) kg

Monday, 5 March 2018

1. Walking: Distance 2.2 km, Duration 23:00
2. Kettlebell Swing: 5 x 20 x 16 kg
3. Barbell Deep Squat: 10 x (20, 60) kg, 7 x 80 kg, 5 x 100 kg, 2 x 5 x 110 kg
4. V-Squat Machine: 10 x (30, 80, 120, 200, 240) kg
5. Barbell Bench Press: 15 x 20 kg, 10 x 60 kg, 5 x 80 kg, 3 x 90 kg, 1 x 100 kg
6. Dumbbell Incline Bench Press: 15 x 24 kg

Tuesday, 6 March 2018

1. Dumbbell Incline Hammer Curls: 12 x (12, 14, 16, 18, 20) kg, 10 x 22 kg
2. Dumbbell Incline Curl: 12 x 12 kg, 3 x 12 x 16 kg
3. EZ Bar Triceps Extension: 2 x 12 x 27.5 kg, 12 x (37.5, 42.5) kg, 8 x 47.5 kg

Wednesday, 7 March 2018

1. Barbell Bench Press: (20, 15) x 20 kg, 10 x 40 kg, 8 x 60 kg, 7 x 70 kg, 3 x 5 x 80 kg
2. Face Pull With External Rotation: 5 x 10 x 26 kg, 15 x 26 kg

Thursday, 8 March 2018

1. Kettlebell Swing: 5 x 20 x 16 kg
2. Walking: Distance 2.2 km, Duration 23:30

Friday, 9 March 2018

1. Walking: Distance 3.14 km, Speed 5.4 km/h, Duration 34:30

Saturday, 10 March 2018

1. Barbell Deep Squat: 10 x 20 kg, 7 x 40 kg, 5 x 60 kg, 3 x 80 kg, 2 x 90 kg, 1 x (100, 110) kg
2. Barbell Bench Press: 15 x 20 kg, 8 x 40 kg, 5 x 60 kg, 3 x 80 kg
3. Barbell Bench Press, Paused: 1 x (90, 95, 102.5, 107.5) kg
4. Barbell Deadlift: 8 x 60 kg, 5 x 100 kg, 3 x 140 kg, 1 x (160, 170, 180, 190) kg

[John]

Monday, 12 March 2018

1. Barbell Bench Press: 15 x 20 kg, 8 x 40 kg, 10 x (60, 80) kg, 5 x (95, 90) kg
2. Barbell Floor Press: 10 x 60 kg, 2 x 5 x 80 kg
3. Dumbbell Incline Bench Press: 12 x 24 kg, 10 x (26, 28) kg, 12 x 32 kg, 20 x 24 kg
4. Dumbbell Fly On Exercise Ball: 15 x 14 kg, 12 x (16, 18) kg
5. Cable Scoop: 12 x (11, 14, 20) kg, 2 x 12 x 26 kg

Tuesday, 13 March 2018

1. Barbell Bench Press: 20 x 20 kg, 10 x (40, 60, 80) kg, 5 x 90 kg, 3 x 100 kg
2. Dumbbell Incline Bench Press: 15 x (22, 26) kg, 12 x 30 kg, 8 x 34 kg, 20 x 20 kg
3. Dumbbell Bench Press: 15 x 26 kg, 8 x 28 kg
4. Barbell Decline Bench Press: 15 x 60 kg, 12 x 70 kg, 6 x 80 kg
5. Machine Fly: (12, 15) x 155 kg, 10 x 170 kg, 9 x 185 kg
6. Cable Inner Chest Press: 15 x (40, 60, 70) kg, 10 x 80 kg
7. Cable Scoop: 2 x 12 x 40 kg
8. Svend Press: (12, 15, 13) x 20 kg

Wednesday, 14 March 2018

1. Barbell Deep Squat: 10 x (20, 60) kg, 5 x (80, 100) kg, 3 x 120 kg
2. Hack Squat: 10 x (40, 80, 120) kg, (7, 8) x 120 kg
3. Lying Leg Curls: 10 x (100, 110) kg, 8 x 120 kg, 10 x 110 kg
4. Leg Extensions: 2 x 12 x 135 kg, 12 x 150 kg

Thursday, 15 March 2018

1. Dumbbell Shoulder Press: 10 x (16, 18, 20) kg, 2 x 10 x 22 kg
2. Dumbbell Lateral Raise: 12 x (12, 14, 16) kg
3. Dumbbell Lateral Raise: 12 x (14, 12) kg
4. Dumbbell Front Incline Raise: 12 x 12 kg, 2 x 12 x 14 kg
5. Incline Plate Prone Front Raise: 12 x 20 kg, 2 x 12 x 30 kg, 6 x 40 kg
6. Lean Away Single Arm Dumbbell Raise: 12 x (14, 16, 18) kg
7. Dumbbell Bent Over Delt Raise: 10 x 10 kg, 12 x (10, 12) kg, 2 x 12 x 14 kg

Friday, 16 March 2018

1. Barbell Bench Press: 20 x 20 kg, 10 x (40, 60, 80) kg, 6 x 90 kg, 2 x 3 x 100 kg
2. Barbell Floor Press: 15 x 60 kg, 10 x 70 kg, 3 x 5 x 80 kg

[John]

Sunday, 18 March 2018

1. Walking: Energy 237 Cal, Distance 3.37 km, Speed 5.1 km/h, Duration 39:00
2. Barbell Bench Press: 15 x 20 kg, 12 x 40 kg, 10 x (60, 80) kg, 6 x 90 kg, 3 x 100 kg, 2 x 2 x 100 kg, (13, 12) x 70 kg
3. Dumbbell Incline Bench Press: 15 x 26 kg, 12 x 30 kg, 7 x 34 kg, 10 x 32 kg
4. Dumbbell Straight Arm Pullover: 10 x 36 kg, 2 x 10 x 40 kg, 8 x 45 kg
5. Cable Scoop: 12 x 14 kg, 2 x 12 x 20 kg
6. Cable Inner Chest Press: 12 x (20, 26, 32) kg
7. Machine Fly: 3 x 12 x 150 kg

Monday, 19 March 2018

1. Kettlebell Swing: 4 x 25 x 16 kg
2. Close Triceps Pushup: 20 Rep, 2 x 15 Rep
3. Barbell Deep Squat: 10 x (20, 60) kg, 8 x 80 kg, 5 x (100, 120, 125) kg
4. Leg Press: 15 x (150, 190) kg, 12 x 230 kg, 10 x 250 kg
5. Leg Extensions: 10 x (35, 50, 65) kg, 12 x 80 kg
6. Lying Leg Curls: 12 x (100, 110) kg, 8 x 120 kg, 12 x 100 kg
7. Standing Calf Raises: 20 x 40 kg, 10 x (60, 80) kg
8. Seated Calf Raise: 2 x 15 x 45 kg, 15 x 65 kg

Tuesday, 20 March 2018

1. Kettlebell Swing: 4 x 25 x 16 kg

Wednesday, 21 March 2018

1. Barbell Deadlift: 8 x 60 kg, 5 x 110 kg, 3 x 150 kg, 1 x (180, 195, 200) kg
2. Barbell Bent Over Row: 12 x (60, 70) kg, 2 x 10 x 80 kg
3. Cable Seated Row: 12 x 100 kg, 3 x 12 x 120 kg
4. Weighted Pull Ups: 15 x 85.5 kg
5. Wide Grip Lat Pulldown: 2 x 12 x 100 kg, 10 x 120 kg
6. Cable Straight Arm Push Down: 12 x (120, 140) kg, 10 x (150, 160) kg

Friday, 23 March 2018

1. Shoulder Dislocations With Exercise Band: 2 x 10 Rep
2. Dumbbell Shoulder Press: 12 x 16 kg, 10 x (20, 24, 26, 24) kg
3. Dumbbell Lateral Raise: 12 x (12, 14, 16) kg
4. Dumbbell Lateral Raise: 12 x (12, 10) kg
5. Dumbbell Front Incline Raise: 12 x (12, 14, 16) kg
6. Dumbbell One Arm Incline Lateral Raise: 12 x (8, 9, 10) kg
7. Incline Dumbbell Prone Front Raise: 12 x (16, 20) kg, 15 x 22 kg
8. Lean Away Single Arm Dumbbell Raise: 12 x (14, 16, 18) kg
9. Countdown Seated Dumbbell Lateral Raise: 15 x 5 kg, 2 x 15 x 6 kg
10. Dumbbell One-arm Bent-over Rear Delt Row: 15 x (24, 28, 32) kg
11. Dumbbell Incline Rear Delt Fly: 2 x 40 x 10 kg

Saturday, 24 March 2018

1. Barbell Bench Press: 20 x 20 kg, 10 x (40, 60) kg, 7 x (80, 90) kg, (4, 3) x 100 kg
2. Barbell Floor Press: 12 x (60, 70) kg, 2 x 6 x 80 kg, 5 x 80 kg
3. Dumbbell Incline Bench Press: 15 x 26 kg, (12, 15) x 28 kg, 9 x 30 kg
4. Barbell Close Grip Bench Press: 15 x 40 kg, (12, 10) x 50 kg
5. Svend Press: 4 x 15 x 20 kg
6. Cable Incline Fly: 2 x 12 x 14 kg, 15 x 14 kg
7. Dumbbell Straight Arm Pullover: 10 x (30, 36, 40) kg, 9 x 40 kg

[John]

Sunday, 25 March 2018

1. Kettlebell Swing: 5 x 25 x 16 kg
2. Chin Up: 15 x 85.5 kg
3. Dumbbell Incline Curl: 12 x (12, 14, 16, 18, 20) kg
4. EZ Bar Triceps Extension: 3 x 10 x 37.5 kg, (8, 9) x 42.5 kg
5. EZ Bar Curl: 12 x 27.5 kg
6. Smith Machine Drag Curl: 15 x (20, 40) kg, 2 x 15 x 50 kg
7. Cable Triceps Pushdown: 12 x (27.5, 32.5, 37.5, 42.5) kg

Monday, 26 March 2018

1. Kettlebell Swing: 6 x 25 x 16 kg
2. Barbell Bench Press: 22 x 20 kg, 20 x 40 kg, 15 x 60 kg, 12 x 80 kg, 3 x 100 kg, 15 x 70 kg
3. Barbell Floor Press: 2 x 8 x 70 kg, 2 x 10 x 70 kg, 12 x 70 kg
4. Machine Fly: 15 x 120 kg, 12 x (150, 180) kg, 8 x 210 kg, 5 x 240 kg
5. Face Pull With External Rotation: 4 x 15 x 20 kg, 15 x (26, 32) kg

Tuesday, 27 March 2018

1. Barbell Deep Squat: 10 x (20, 60) kg, 8 x 80 kg, 5 x (100, 120) kg, 4 x 130 kg, 10 x 100 kg
2. Leg Press: 15 x 180 kg, 12 x 220 kg, 7 x 270 kg
3. Lying Leg Curls: 15 x 100 kg, 12 x 110 kg, 10 x 120 kg, 12 x 100 kg
4. Leg Extensions: 3 x 15 x 120 kg

Wednesday, 28 March 2018

1. Barbell Deadlift: 10 x (60, 100) kg, 7 x 140 kg, 3 x 5 x 160 kg
2. Cable Seated Row: 15 x 90 kg, 12 x (100, 110, 120) kg
3. Cable Straight Arm Push Down: 15 x (120, 140) kg, (12, 10) x 140 kg
4. Inverted Row: 4 x 12 x 85.5 kg

Thursday, 29 March 2018

1. Barbell Bench Press: 20 x 20 kg, 10 x (40, 60) kg, 11 x 80 kg, (9, 8, 7) x 85 kg
2. Dumbbell Incline Bench Press: 15 x (26, 28) kg, 12 x (30, 32) kg, 8 x 34 kg
3. Barbell Floor Press: 2 x 12 x 70 kg, 2 x 10 x 70 kg
4. Dumbbell Straight Arm Pullover: 3 x 10 x 40 kg
5. Dumbbell Fly On Exercise Ball: 3 x 15 x 12 kg
6. Machine Fly: 12 x (180, 150) kg

Saturday, 31 March 2018

1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 3 x 3 x 180 kg
2. Barbell Bent Over Row: 12 x (60, 70, 80) kg
3. Cable Seated Row: 3 x 12 x 100 kg
4. Cable Straight Arm Push Down: 3 x 10 x 140 kg
5. Wide Grip Lat Pulldown: 3 x 10 x 110 kg