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2018 April - June

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2018 April - June

Posted: Monday, 4 Jun 2018 7:43 pm
by John
Sunday, 1 April 2018
  1. Kettlebell Swing: 8 x 25 x 16 kg
  2. Kettlebell Swing: 2 x 20 x 24 kg, 10 x 24 kg
Monday, 2 April 2018
  1. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  2. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  3. Barbell Deep Squat: 10 x (20, 60) kg, 8 x 80 kg, 5 x (100, 120) kg, 2 x 130 kg, (10, 5) x 100 kg
  4. Hack Squat: 12 x (50, 90) kg, 10 x 130 kg
  5. Leg Extensions: 2 x 15 x 120 kg, 12 x 150 kg, 10 x 165 kg
  6. Seated Leg Curl: 12 x 45 kg, 3 x 12 x 50 kg, 10 x 55 kg
  7. Hack Calf Raise: 20 x 50 kg, 2 x 15 x 50 kg
  8. Seated Calf Raise: 3 x 20 x 25 kg
Tuesday, 3 April 2018
  1. Barbell Bench Press: 15 x 20 kg, 5 x 57.5 kg, 3 x 72.5 kg, 1 x 87.5 kg, 6 x 97.5 kg, 8 x 90 kg, 12 x 80 kg
  2. Dumbbell Incline Bench Press: 15 x (26, 30) kg, 12 x 34 kg, 10 x 36 kg
  3. Barbell Floor Press: 4 x 12 x 70 kg
  4. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  5. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
Wednesday, 4 April 2018
  1. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  2. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  3. Dumbbell Hammer Curl - BFR: 15 x 7 kg
Thursday, 5 April 2018
  1. Dumbbell Hammer Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  2. Dumbbell Hammer Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  3. Barbell Deep Squat: 10 x (20, 60, 80) kg, 6 x 100 kg, 5 x 5 x 110 kg
  4. Leg Press: 15 x (150, 200) kg, 10 x 240 kg, 8 x 280 kg
  5. Leg Extensions: 3 x 15 x 120 kg, 12 x 150 kg
  6. Seated Leg Curl: 12 x 45 kg, 3 x 12 x 50 kg, 12 x 55 kg
Friday, 6 April 2018
  1. Barbell Bench Press: 2 x 15 x 20 kg, 5 x 60 kg, 3 x 75 kg, 1 x 90 kg, 5 x 100 kg
  2. Dumbbell Incline Bench Press: 15 x (28, 32) kg, 10 x 36 kg, 9 x 38 kg
  3. Barbell Bench Press: 11 x 80 kg, 15 x 70 kg, 25 x 60 kg
  4. Cable Incline Fly: 15 x (14, 20) kg, 12 x 20 kg
  5. Svend Press: 3 x 15 x 20 kg, 20 x 20 kg
  6. Machine Fly: 4 x 12 x 150 kg
Saturday, 7 April 2018
  1. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  2. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  3. Dumbbell Hammer Curl - BFR: 15 x 7 kg
  4. Dumbbell Lateral Raise: 12 x (12, 14, 16) kg
  5. Dumbbell Lateral Raise: 12 x (12, 10) kg
  6. Dumbbell Front Incline Raise: 12 x (12, 14, 16) kg
  7. Dumbbell One Arm Incline Lateral Raise: 12 x (8, 9, 10) kg
  8. Incline Dumbbell Prone Front Raise: 12 x (16, 18, 20) kg
  9. Lean Away Single Arm Dumbbell Raise: 12 x (14, 16, 18) kg
  10. Countdown Seated Dumbbell Lateral Raise: 15 x (5, 6, 7) kg
  11. Dumbbell One-arm Bent-over Rear Delt Row: 15 x (26, 30, 34) kg
  12. Dumbbell Incline Rear Delt Fly: 2 x 40 x 10 kg

Re: 2018 April - June

Posted: Monday, 4 Jun 2018 7:45 pm
by John
Sunday, 8 April 2018
  1. Dumbbell Hammer Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  2. Dumbbell Hammer Curl - BFR: 30 x 7 kg, 4 x 15 x 7 kg
  3. Barbell Deadlift: 7 x 70 kg, 5 x 115 kg, 3 x 155 kg, 1 x (185, 202.5) kg
  4. Cable Seated Row: 15 x 100 kg, 12 x 110 kg, 15 x 120 kg, 10 x (130, 100, 80) kg, 15 x 60 kg, 20 x 40 kg
  5. Wide Grip Lat Pulldown: 12 x 100 kg, 3 x 10 x 110 kg
  6. Cable Straight Arm Push Down: 12 x 120 kg, 3 x 10 x 140 kg
  7. Inverted Row: 3 x 12 x 85.5 kg
  8. Dumbbell Incline Hammer Curls: 12 x (12, 14, 16, 18) kg, 8 x 20 kg
  9. EZ Bar Curl: 12 x 27.5 kg, (10, 12) x 37.5 kg
  10. Barbell EZ Bar Reverse Grip Curl: 15 x 27.5 kg, 10 x 37.5 kg
  11. Dumbbell Hammer Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  12. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
Monday, 9 April 2018
  1. Barbell Deep Squat: 10 x 20 kg, 7 x (60, 80) kg, 5 x 100 kg, 3 x 120 kg, 1 x (130, 135) kg
  2. Leverage Shrug: 10 x (40, 80, 120, 140, 160, 180, 160, 140) kg, 2 x 10 x 120 kg
  3. Machine Biceps Curl - BFR: 30 x 30 kg, 3 x 15 x 30 kg
  4. Machine Biceps Curl - BFR: 30 x 40 kg, 3 x 15 x 40 kg
Tuesday, 10 April 2018
  1. Barbell Bench Press: 2 x 15 x 20 kg, 10 x 40 kg, 7 x 60 kg
  2. Barbell Bench Press, Paused: 5 x 70 kg, 3 x 80 kg, 2 x 90 kg, 1 x (100, 105, 107.5) kg, 2 x 100 kg
  3. Dumbbell Incline Bench Press: 15 x (28, 32) kg, 10 x 36 kg
  4. Machine Fly: 2 x 15 x 120 kg, 20 x 120 kg
  5. Dumbbell Fly On Exercise Ball: 3 x 15 x 12 kg
  6. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
  7. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
Wednesday, 11 April 2018
  1. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
  2. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
  3. Dumbbell Biceps Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
Thursday, 12 April 2018
  1. Barbell Deep Squat: 10 x (20, 60) kg, 7 x 80 kg, 5 x 100 kg, 5 x 5 x 115 kg
  2. Leg Extensions: 3 x 15 x 120 kg, 15 x 150 kg
  3. Lying Leg Curls: 15 x (90, 100) kg, 12 x (110, 100) kg
  4. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
  5. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
Friday, 13 April 2018
  1. Dumbbell Incline Bench Press: 20 x 26 kg, 3 x 15 x 30 kg
  2. Barbell Bench Press: 15 x 20 kg, 20 x 40 kg, 7 x 60 kg
  3. Barbell Bench Press, Paused: 5 x 80 kg, 3 x 95 kg, 2 x 100 kg, 1 x 107.5 kg
  4. Barbell Bench Press: 2 x 1 x 110 kg
  5. Machine Fly: 20 x 120 kg, 15 x 150 kg, 10 x 180 kg, 7 x 210 kg
  6. Weighted Tricep Dips: 25 x 84.5 kg, 20 x 95.5 kg, 13 x 105.5 kg, 28 x 84.5 kg
Saturday, 14 April 2018
  1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 8 x 3 x 155 kg
  2. Cable Seated Row: 15 x (90, 100, 110) kg, 12 x 120 kg
  3. Wide Grip Lat Pulldown: 12 x 100 kg, 10 x (110, 120, 110) kg
  4. Weighted Pull Ups: 10 x 84.5 kg
  5. Cable Straight Arm Push Down: 10 x 120 kg, 2 x 10 x 140 kg
  6. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  7. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg

Re: 2018 April - June

Posted: Monday, 4 Jun 2018 7:46 pm
by John
Sunday, 15 April 2018
  1. Barbell Floor Press: 2 x 10 x 60 kg, 10 x 70 kg, 2 x 5 x 80 kg, 3 x 90 kg, 3 x 5 x 80 kg
  2. Barbell Bench Press: 15 x 60 kg
  3. Barbell Bench Press, Paused: 5 x 60 kg, 3 x 5 x 80 kg
  4. Face Pull With External Rotation: 2 x 15 x 60 kg, 2 x 15 x 70 kg, 15 x (80, 90) kg
  5. Machine Fly: (20, 10) x 150 kg, 15 x 180 kg, 7 x 225 kg
  6. Weighted Tricep Dips: 28 x 85 kg
  7. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
  8. Dumbbell Hammer Curl - BFR: 30 x 9 kg, 3 x 15 x 9 kg
  9. Walking: Energy 260 Cal, Distance 4.58 km, Duration 53:21
Monday, 16 April 2018
  1. Dumbbell Incline Bench Press: 15 x 18 kg, 2 x 15 x 22 kg, 15 x 24 kg
  2. Cable Inner Chest Press: 15 x (14, 20, 23, 26, 23) kg
  3. Cable Incline Fly: 15 x (8, 11, 14, 20, 23) kg
  4. Machine Fly: 15 x (135, 150) kg, 12 x 180 kg, 15 x 150 kg
  5. Dumbbell Fly On Exercise Ball: 2 x 15 x 12.5 kg, 15 x (14, 10) kg
  6. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  7. Dumbbell Biceps Curl - BFR: 30 x 7 kg, 3 x 15 x 7 kg
  8. Dumbbell Hammer Curl - BFR: 15 x 8 kg
Tuesday, 17 April 2018
  1. Barbell Deep Squat: 10 x (20, 60) kg, 7 x 80 kg, 5 x 100 kg, 3 x 115 kg
  2. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 4 x 15 x 8 kg
  3. Dumbbell Hammer Curl - BFR: 30 x 9 kg, 3 x 15 x 9 kg
Saturday, 21 April 2018
  1. Barbell Deep Squat: 10 x 20 kg, 7 x 60 kg, 5 x 80 kg, 3 x 100 kg, 1 x (110, 120, 125, 130) kg
  2. Barbell Bench Press: 15 x 20 kg, 10 x 40 kg, 7 x 60 kg
  3. Barbell Bench Press, Paused: 5 x 70 kg, 3 x 80 kg, 2 x 90 kg, 1 x (97.5, 102.5, 105, 107.5) kg
  4. Barbell Deadlift: 7 x 70 kg, 5 x 115 kg, 2 x 160 kg, 1 x 185 kg, 2 x x 200 kg

Re: 2018 April - June

Posted: Monday, 4 Jun 2018 7:48 pm
by John
|jefit ???|
Tuesday, 24 April 2018
  1. Barbell Deep Squat: 10 x 20 kg, 7 x 60 kg, 5 x 80 kg, 3 x 100 kg, 2 x 110 kg, 1 x (120, 130, 132.5) kg, 5 x 120 kg
  2. Barbell Bench Press: 20 x (20, 40) kg, 10 x 60 kg
  3. Barbell Bench Press, Paused: 5 x 80 kg, 3 x 90 kg, 2 x 100 kg, 2 x 1 x 105 kg
  4. Barbell Floor Press: 12 x (60, 70) kg, 5 x 80 kg, (4, 3) x 90 kg
  5. Weighted Tricep Dips: 35 x 84 kg, 25 x 95 kg, 16 x 105 kg, 25 x 84 kg
  6. Chin Up: 3 x 15 x 84 kg
  7. Machine Fly - Unilateral: 12 x (45, 50) kg, 10 x 55 kg
  8. Dumbbell Biceps Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
  9. Dumbbell Biceps Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
Wednesday, 25 April 2018
  1. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
  2. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
Thursday, 26 April 2018
  1. Barbell Deadlift: 5 x (67.5, 85, 102.5, 110, 127.5) kg, 11 x 145 kg
  2. Barbell Bent Over Row: 4 x 12 x 67.5 kg
  3. Weighted Pull Ups: 4 x 5 x 101.5 kg
  4. Cable Seated Row: 4 x 12 x 110 kg
  5. Hanging Leg Raise: 4 x 12 Rep
  6. Dumbbell Seated Bicep Curl: 12 x 12 kg, 10 x 14 kg, 2 x 8 x 16 kg
  7. Wide-grip Cable Push-down: 12 x 44 kg, 9 x 62 kg, 2 x 10 x 62 kg
  8. Wide-grip Cable Push-down: 12 x 50 kg, 13 x 38 kg
  9. Wide-grip Cable Curl: 12 x 38 kg, 3 x 10 x 44 kg
  10. Wide-grip Cable Curl: 12 x 32 kg, 14 x 20 kg
  11. Wide-grip EZ-bar Skullcrusher: 12 x 30 kg, 10 x (35, 37.5, 40) kg
  12. Barbell Curl: 4 x 12 x 30 kg
  13. Dumbbell Tricep Kickback: 4 x 12 x 10 kg
  14. Barbell Palms Up Wrist Curl Over A Bench: (8, 6) x 30 kg, 2 x 12 x 20 kg
Saturday, 28 April 2018
  1. Barbell Bench Press: 20 x 20 kg, 5 x (37.5, 47.5, 57.5, 60, 70) kg, 11 x 80 kg
  2. Dumbbell Incline Bench Press: (12, 10, 8, 6) x 30 kg
  3. Dumbbell Fly: 12 x (20, 18, 16, 14) kg
  4. Weighted Tricep Dips: 4 x 12 x 105.75 kg
  5. Push Up: (27, 25, 20, 18) Rep
  6. Dumbbell Biceps Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg
  7. Dumbbell Biceps Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg

Re: 2018 April - June

Posted: Monday, 4 Jun 2018 7:50 pm
by John
Sunday, 29 April 2018
  1. YTWL Incline: 10 x 3 kg, 2 x 10 x 4 kg, 10 x 5 kg
  2. Kneeling Landmine Press: 12 x 20 kg, 4 x 10 x 30 kg
  3. Low-pulley Rear Delt Cable Fly: 12 x (4, 5, 8) kg
  4. Overhead Rear Delt Cable Fly: 2 x 12 x 5 kg, 12 x 8 kg
  5. Face Pull With External Rotation: 15 x 20 kg, 3 x 15 x 26 kg
  6. Dumbbell Shrug 30° Abduction: 3 x 15 x 8 kg
  7. Upper Trap Stretch: 4 x 1:00 s
Monday, 30 April 2018
  1. Barbell Deep Squat: 10 x (20, 40, 60) kg, 7 x 80 kg, 5 x 100 kg, 3 x 3 x 120 kg
  2. Leg Press: 15 x (150, 200) kg, 10 x 250 kg, 2 x 5 x 300 kg
  3. Leg Extensions: 15 x 120 kg, 2 x 15 x 135 kg, 15 x 150 kg
  4. Lying Leg Curls: 15 x (90, 100) kg, 12 x (110, 100) kg
  5. Dumbbell Hammer Curl - BFR: 30 x 9 kg, 3 x 15 x 9 kg
  6. Dumbbell Hammer Curl - BFR: 30 x 9 kg, 3 x 15 x 9 kg
  7. Kneeling Landmine Press: 15 x 20 kg, 12 x 25 kg, 10 x 30 kg
  8. Barbell Bench Press: 20 x 60 kg
Wednesday, 2 May 2018
  1. Barbell Deadlift: 5 x (67.5, 85, 102.5) kg, 3 x (120, 137.5) kg, 10 x 155 kg
  2. Barbell Bench Press: 20 x 20 kg, 5 x (37.5, 47.5, 57.5) kg, 3 x (65, 75) kg, 10 x 85 kg
  3. Machine Fly: 15 x (150, 180) kg, 9 x 210 kg, 10 x 195 kg
  4. Machine Fly - Unilateral: 3 x 10 x 40 kg
  5. Dumbbell Fly On Exercise Ball: 15 x (14, 16, 18) kg
Friday, 4 May 2018 (Doherty's Gym, Melbourne CBD)
  1. EZ Bar Triceps Extension: 3 x 12 x 35 kg, 12 x 40 kg
  2. Dumbbell Hammer Curls: 3 x 12 x 20 kg, 12 x 22 kg
  3. Close Triceps Pushup: 25 Rep, 2 x 20 Rep
  4. Cable Rope Triceps Pushdown: 25 x 14.7 kg, 2 x 25 x 18.1 kg
  5. EZ Bar Curl: 3 x 12 x 35 kg
  6. Barbell EZ Bar Reverse Grip Curl: 3 x 12 x 35 kg
  7. Dumbbell Incline Curl: 12 x 16 kg, 10 x 20 kg, 12 x 18 kg
  8. Dumbbell Cross Body Hammer Curl: 12 x (22, 24) kg, 10 x 26 kg
  9. Smith Machine Drag Curl: 15 x 30 kg, 2 x 15 x 50 kg, 15 x 40 kg
  10. Preacher Curl Machine: (12, 20) x 22.5 kg, 11 x 31.5 kg
Saturday, 5 May 2018
  1. Walking: Energy 335 Cal, Distance 4.79 km, Speed 5.1 km/h, Duration 55:45

Re: 2018 April - June

Posted: Monday, 4 Jun 2018 7:51 pm
by John
Sunday, 6 May 2018 (Doherty's Gym, Melbourne CBD)
  1. Barbell Deep Squat: 10 x 20 kg, 7 x (60, 80) kg, 5 x 100 kg, 3 x 3 x 120 kg, 1 x 130 kg
  2. Hack Squat: 10 x (/40, 80, 120, 100) kg
  3. Leg Press: 10 x (80, 160, 240) kg, 7 x 280 kg, 5 x 300 kg
  4. Leg Extensions: 3 x 15 x 58.5 kg, 15 x 67.5 kg
  5. Lying Leg Curls: 3 x 10 x 49.5 kg
  6. Weighted Tricep Dips: 20 x (86, 97) kg, 15 x 107 kg, 10 x 117 kg
  7. Barbell Bench Press: 20 x 60 kg
Tuesday, 8 May 2018
  1. Push Up: 50 Rep
Thursday, 10 May 2018 (Fitness First, Murray Bridge)
  1. Barbell Deadlift: 5 x (67.5, 85, 102.5, 127.5) kg, 3 x 145 kg, 9 x 162.5 kg
  2. Barbell Bent Over Row: 4 x 12 x 70 kg
  3. Weighted Pull Ups: 4 x 6 x 104 kg
  4. Hanging Leg Raise: 4 x 12 Rep
  5. Cable Seated Row: 4 x 12 x 107 kg
Friday, 11 May 2018 (Fitness First, Murray Bridge)
  1. Barbell Bench Press: 20 x 20 kg, 5 x (37.5, 47.5, 57.5, 70) kg, 3 x 80 kg, 8 x 90 kg
  2. Barbell Bench Press, Paused: 2 x 100 kg, 2 x 1 x 105 kg
  3. Dumbbell Incline Bench Press: 12 x 30 kg, 10 x 32 kg, 8 x 34 kg, 7 x 36 kg
  4. Weighted Tricep Dips: 4 x 12 x 106 kg

Re: 2018 April - June

Posted: Monday, 4 Jun 2018 7:59 pm
by John
Sunday, 13 May 2018 (Onboard 'Proud Mary, Murray River!)
  1. Weighted Pull Ups: 2 x 12 x 85 kg, 2 x 15 x 85 kg
  2. Push Up: 2 x 20 Rep
  3. Diamond Push-up: 2 x 20 x 85 kg
  4. Dragon Flag: 10 x 85 kg
Monday, 14 May 2018 (Iron Industry Gym, Adelaide CBD)
  1. Barbell Bench Press: 20 x 20 kg, 10 x 50 kg, 7 x 60 kg, 5 x (80, 90) kg, 3 x 100 kg
  2. Barbell Bench Press, Paused: 1 x (105, 107.5, 110) kg
  3. Barbell Bench Press: 4 x 90 kg
  4. Barbell Deadlift: 7 x 60 kg, 5 x 100 kg, 3 x 140 kg, 2 x 170 kg, 1 x 190 kg
  5. Wide Grip Lat Pulldown: 12 x (165, 219, 253) kg, 10 x (297, 319) kg
Thursday, 17 May 2018 (Iron Industry Gym, Adelaide CBD)
  1. Barbell Deep Squat: 10 x (20, 60) kg, 7 x 80 kg, 5 x (100, 110) kg, 3 x 3 x 120 kg
  2. Hack Squat: 10 x (/40, 80, 100, 120, 140) kg
  3. Leg Extensions: 15 x 54 kg, 2 x 15 x 59 kg, 15 x 64 kg
Saturday, 19 May 2018
  1. Barbell Bench Press: 20 x 20 kg, 5 x (40, 50, 60, 62.5, 72.5) kg, 12 x 82.5 kg, 20 x 60 kg
  2. Dumbbell Incline Bench Press: 12 x 30 kg, 10 x 32 kg, 8 x 34 kg, 6 x 36 kg
  3. Dumbbell Fly: 12 x (20, 18, 16, 14) kg
  4. Cable Inner Chest Press: 12 x (14, 20) kg, 15 x 26 kg
  5. Weighted Chest Dip: 20 x 84.5 kg, 4 x 12 x 105.5 kg
  6. Diamond Push-up: (15, 18, 12) x 84.5 kg

Re: 2018 April - June

Posted: Monday, 4 Jun 2018 8:02 pm
by John
Sunday, 20 May 2018
  1. Weighted Tricep Dips: 15 x (95, 105) kg, 12 x 105 kg
  2. Chin Up: 3 x 12 x 95 kg, 12 x 84 kg, 10 x 95 kg
  3. EZ Bar Triceps Extension: 3 x 12 x 37.5 kg
  4. Dumbbell Hammer Curls: 3 x 12 x 20 kg
  5. Cable Rope Triceps Pushdown: 25 x 26 kg, 2 x 20 x 32 kg
  6. EZ Bar Curl: 3 x 12 x 27.5 kg
  7. Barbell EZ Bar Reverse Grip Curl: 3 x 12 x 27.5 kg
Tuesday, 22 May 2018
  1. Barbell Deadlift: 7 x (60, 100) kg, 3 x (140, 160) kg, 7 x 170 kg
  2. Barbell Bench Press: 20 x (20, 40) kg, 7 x 60 kg, 3 x 80 kg, 2 x (90, 100) kg
  3. Barbell Bench Press, Paused: 2 x 1 x 105 kg
Wednesday, 23 May 2018
  1. Barbell Deep Squat: 10 x (20, 60) kg, 7 x 80 kg, 5 x (100, 110) kg, 3 x 5 x 120 kg
  2. Hack Squat: 12 x (50, 90) kg, 2 x 10 x 130 kg
  3. Leg Extensions: 3 x 15 x 120 kg
  4. Leg Extensions: 12 x 180 kg, 10 x 210 kg, 8 x 240 kg
  5. Lying Leg Curls: 12 x (100, 110) kg, 10 x (120, 100) kg
  6. Standing Calf Raises: 15 x 50 kg, 12 x (50, 60, 70) kg
  7. Dragon Flag: 2 x 10 x 83.5 kg
Friday, 25 May 2018
  1. Barbell Bench Press: 15 x 20 kg, 5 x (40, 50, 60) kg, 3 x (67.5, 77.5) kg, 8 x 87.5 kg
  2. Barbell Bench Press, Paused: 1 x (102.5, 107.5) kg
  3. Dumbbell Incline Bench Press: 15 x 24 kg, 12 x (30, 34) kg, 8 x 36 kg
  4. Cable Incline Fly: 12 x (11, 14, 20) kg, 18 x 11 kg
  5. Machine Fly - Unilateral: 2 x 10 x 40 kg
  6. Dumbbell Straight Arm Pullover: 10 x 32 kg, 3 x 10 x 40 kg
  7. Svend Press: 3 x 15 x 20 kg
  8. Push Up: 3 x 15 Rep, 5 Rep
  9. One-dumbbell Chest Press: 10 x (32, 40) kg

Re: 2018 April - June

Posted: Monday, 4 Jun 2018 8:08 pm
by John
Sunday, 27 May 2018
  1. Barbell Deep Squat: 10 x 20 kg, 7 x 60 kg, 4 x 80 kg, 3 x 100 kg, 2 x 110 kg, 1 x (120, 130) kg
  2. Barbell Bench Press: (15, 12) x 20 kg, 5 x (60, 80) kg, 3 x 90 kg
  3. Barbell Bench Press, Paused: 1 x 100 kg
  4. Barbell Floor Press: 5 x 80 kg, 2 x 90 kg, 5 x 80 kg
  5. Barbell Deadlift: 7 x 60 kg, 5 x 100 kg, 3 x 140 kg, 2 x 3 x 150 kg, 2 x 150 kg
Tuesday, 29 May 2018
  1. Barbell Deep Squat: 10 x (20, 40, 60, 80, 90) kg
  2. Leg Extension, 3s Pause: 10 x (105, 120, 135, 150) kg
  3. Band Pull-apart: 4 x 10 Rep
  4. Face Pull With External Rotation: 2 x 15 x 20 kg, 2 x 15 x 26 kg
  5. Kneeling Landmine Press: 15 x (20, 25) kg, (10, 11) x 30 kg
Friday, 1 June 2018
  1. Walking: Energy 238 Cal, Distance 3.34 km, Speed 5.1 km/h, Duration 39:30
  2. Push Up: (30, 40, 50, 40, 30) Rep
  3. Diamond Push-up - Feet On Bench: 20 x 84 kg
Saturday, 2 June 2018 (North Island PL Champs, Epsom, Auckland)
  1. Barbell Deep Squat: 10 x 20 kg, 6 x 60 kg, 4 x 80 kg, 3 x 100 kg, 2 x 110 kg
  2. Barbell Deep Squat: 1 x (120, 127.5, 132.5) kg
  3. Barbell Bench Press: 2 x 15 x 20 kg, 5 x (60, 80) kg
  4. Barbell Bench Press, Paused: 3 x 90 kg, 1 x 102.5 kg
  5. Barbell Bench Press, Paused: 1 x 105.5 kg*, 0 x 107.5 kg, 0 x 107.5 kg
  6. Barbell Deadlift: 6 x 60 kg, 5 x 100 kg, 3 x 140 kg, 1 x 175 kg
  7. Barbell Deadlift: 1 x 185kg, 1 x 188 kg*, 1 x 192.5 kg*)
* 83kg Men's M4 New Zealand records

Re: 2018 April - June

Posted: Tuesday, 17 Jul 2018 1:22 pm
by John
Tuesday, 5 June 2018
  1. Barbell Deep Squat: 10 x 20 kg, 5 x (50, 60, 72.5, 80, 90) kg, 12 x 102.5 kg
  2. Leg Extensions: 10 x (120, 165, 210, 240) kg, 14 x 255 kg
  3. Leg Extension, 3s Hold: 3 x 15 x 105 kg
  4. Seated Leg Curl: 15 x 45 kg, 12 x (50, 55, 60) kg
  5. Hack Calf Raise: 20 x 50 kg, 3 x 15 x 50 kg
  6. Seated Calf Raise: 20 x 25 kg, 3 x 15 x 25 kg
Wednesday, 6 June 2018
  1. Barbell Bench Press: 2 x 15 x 20 kg, 5 x (40, 50, 60, 62.5, 72.5) kg, 9 x 82.5 kg
  2. Barbell Bench Press, Paused: 8 x 1 x 100 kg
  3. Dumbbell Incline Bench Press: 2 x 12 x 26 kg, 12 x (28, 30, 32) kg
  4. Dumbbell Fly: 12 x (12, 14, 16, 18) kg, 10 x 20 kg
  5. Wide Grip Lat Pulldown: 10 x (60, 100, 120) kg
  6. Machine Fly: 10 x (40, 60, 80) kg, 9 x 90 kg
  7. Barbell Floor Press: 3 x 10 x 60 kg
Friday, 8 June 2018
  1. Weighted Tricep Dips: 20 x 85 kg, 10 x (106, 116) kg, 4 x 126 kg, 12 x 106 kg
  2. Chin Up: 15 x 85 kg, (12, 10) x 96 kg, 2 x 12 x 85 kg
  3. EZ Bar Triceps Extension: 2 x 12 x 30 kg, 11 x 37.5 kg
  4. Dumbbell Hammer Curls: 2 x 12 x 16 kg, 12 x 20 kg
  5. Close Triceps Pushup: 25 Rep, 2 x 20 Rep
  6. Cable Rope Triceps Pushdown: 20 x (26, 32, 38) kg
  7. Barbell Deadlift: 8 x 60 kg, 7 x 100 kg, 5 x 140 kg, 3 x 160 kg, 1 x (180, 195) kg
  8. Wide Grip Lat Pulldown: 12 x (80, 100) kg, 10 x (110, 120) kg
  9. Cable Seated Row: 12 x (80, 100) kg, 10 x 120 kg
  10. Dumbbell One Arm Row: 12 x (40, 45, 50) kg
Saturday, 9 June 2018
  1. Chin Up: 3 x 12 x 85.5 kg
  2. Dumbbell Incline Curl: 12 x 12 kg, 2 x 12 x 14 kg
  3. EZ Bar Curl: 3 x 12 x 25 kg
  4. Barbell EZ Bar Reverse Grip Curl: 3 x 12 x 25 kg
  5. EZ Bar Incline Triceps Extension: 12 x (30, 37.5) kg, 10 x 42.5 kg
  6. Cable Rope Triceps Pushdown: 15 x (20, 32, 38) kg
  7. Diamond Push-up: (20, 24, 19) x 85.5 kg
  8. Smith Machine Drag Curl: 15 x 20 kg, 2 x 15 x 40 kg
  9. Preacher Curl Machine: 15 x (60, 70, 60) kg
  10. Dumbbell Hammer Curl - BFR: 30 x 8 kg, 3 x 15 x 8 kg

Re: 2018 April - June

Posted: Tuesday, 17 Jul 2018 1:25 pm
by John
Sunday, 10 June 2018
  1. Dumbbell Shoulder Press: 12 x 16 kg, 10 x (18, 20, 22, 24) kg
  2. Smith Machine Overhead Shoulder Press: 10 x (20, 30, 40, 50) kg
  3. Dumbbell Lateral Raise: 12 x (10, 12, 14, 16) kg
  4. Dumbbell Lateral Raise: 12 x (12, 8) kg
  5. Dumbbell One Arm Incline Lateral Raise: 12 x 6 kg, 15 x (7, 8) kg
  6. Dumbbell Incline Rear Delt Fly: 12 x 10 kg, 2 x 12 x 12 kg
  7. Leverage Shrug: 10 x (90, 110, 130, 150) kg, 15 x 90 kg
Monday, 11 June 2018
  1. Barbell Deep Squat: 10 x 20 kg, 5 x (50, 60, 72.5) kg, 3 x (85, 97.5) kg, 11 x 110 kg
  2. Leg Extensions: 10 x (120, 150, 180, 210, 240) kg
  3. Seated Leg Curl: 12 x (45, 50, 55, 60) kg
  4. Dumbbell Hamstring Curl: 10 x (10, 14, 16, 18) kg, 20 x 10 kg
  5. Barbell Lunge: 3 x 10 x 20 kg
  6. Hack Calf Raise: 4 x 15 x 30 kg
  7. Seated Calf Raise: 2 x 15 x 30 kg, 15 x 40 kg
Tuesday, 12 June 2018
  1. Push-up Hands Backwards: 15 Rep
  2. Diamond Push-up: 30 x 85.5 kg
  3. Push Up: 30 Rep
  4. Push Up With Feet Elevated: 20 Rep
  5. Push-up Hands Backwards: 10 Rep
  6. Dumbbell Incline Bench Press: 15 x 16 kg, 12 x 24 kg, (9, 8) x 32 kg
  7. Barbell Bench Press: 12 x 60 kg, 7 x 70 kg, 5 x 80 kg, 3 x 90 kg, 1 x 100 kg
  8. Dumbbell Decline Fly: 15 x (10, 14, 16) kg
  9. Dumbbell Straight Arm Pullover: (11, 12) x 40 kg, 6 x 45 kg
  10. Svend Press: 3 x 15 x 20 kg
  11. Cable Inner Chest Press: 15 x (11, 26, 32, 20) kg
  12. Machine Fly: 12 x (125, 155) kg, 10 x 185 kg
  13. Machine Fly - Unilateral: 10 x (40, 45, 50, 60) kg
Wednesday, 13 June 2018
  1. Barbell Deep Squat: 10 x 20 kg, 6 x 60 kg, 4 x 80 kg, (3, 4) x 95 kg, 3 x (110, 125) kg, 1 x (135, 140) kg, 10 x 100 kg
  2. Leg Extension, 3s Hold: 2 x 15 x 120 kg, 15 x 135 kg
  3. Thigh Adductor: 15 x (140, 150, 160) kg
Thursday, 14 June 2018
  1. Smith Machine Overhead Shoulder Press: 10 x (20, 30, 40, 50) kg
  2. Smith Machine 1-arm Shoulder Press: 10 x /10 kg
  3. Dumbbell Lateral Raise: 12 x (10, 12, 14, 16) kg
  4. Dumbbell Lateral Raise: 12 x (14, 10) kg
  5. Dumbbell Front Incline Raise: 12 x (12, 14, 18) kg
  6. One-dumbbell Front Raise: 12 x (28, 36) kg
  7. Dumbbell Bent Over Delt Raise: 12 x 12 kg, 2 x 12 x 14 kg
  8. Barbell Floor Press: 10 x (60, 70, 80) kg, 8 x 90 kg
Friday, 15 June 2018
  1. Push-up Hands Backwards: (20, 30) Rep
  2. Push Up: (40, 30) Rep
  3. Barbell Deadlift: 5 x (70, 87.5, 105) kg, 3 x (125, 140) kg, 12 x 157.5 kg
  4. Barbell Bench Press: 20 x 20 kg, 15 x 40 kg, 12 x 60 kg, 5 x 80 kg, 8 x 87.5 kg
  5. Barbell Floor Press: 7 x 10 x 70 kg, 5 x 5 x 80 kg

Re: 2018 April - June

Posted: Tuesday, 17 Jul 2018 1:28 pm
by John
Sunday, 17 June 2018
  1. Barbell Bench Press: 20 x 20 kg, 5 x (40, 50, 60, 72.5) kg, 3 x 82.5 kg, 5 x 92.5 kg, 3 x 2 x 100 kg, 8 x 80 kg
  2. Barbell Floor Press: 2 x 12 x 60 kg, 2 x 15 x 60 kg, 10 x 70 kg, 2 x 6 x 80 kg
  3. Dumbbell Incline Bench Press: 12 x (24, 28, 30) kg, 7 x 32 kg
  4. Dumbbell Decline Fly: 12 x (10, 14, 18) kg, 10 x 22 kg
  5. One-dumbbell Chest Press: 2 x 12 x 36 kg, 2 x 12 x 40 kg
  6. Cable Incline Fly: 12 x (11, 14) kg, (13, 15) x 20 kg
  7. Machine Fly - Unilateral: 10 x (45, 50, 55, 60) kg
Monday, 18 June 2018
  1. Barbell Deep Squat: 10 x 20 kg, 5 x (50, 60, 72.5, 90) kg, 3 x 102.5 kg, 10 x 115 kg
  2. Hack Squat: 15 x (40, 80) kg, 12 x (110, 130) kg, 10 x 150 kg
  3. Leg Extensions: 12 x (150, 180, 210) kg, 15 x 255 kg
  4. Leg Extension, 3s Hold: 2 x 15 x 105 kg
  5. Seated Leg Curl: 12 x (50, 55, 60, 65) kg
  6. Barbell Lunge: 10 x 15 kg, 3 x 10 x 20 kg
  7. Seated Calf Raise: 2 x 20 x 30 kg, 2 x 20 x 40 kg
  8. Hack Calf Raise: 3 x 15 x 50 kg
Wednesday, 20 June 2018
  1. Dumbbell Incline Hammer Curls: 15 x 12 kg, 12 x 16 kg, 10 x (18, 20) kg, 9 x 22 kg
  2. Chin Up: 20 x 86 kg, 2 x 15 x 86 kg
  3. Barbell Curl: 12 x 30 kg
  4. Cable Rope Triceps Pushdown: 20 x 14 kg, 15 x (20, 26, 32) kg
  5. Close Triceps Pushup: 3 x 25 Rep
  6. Dumbbell Concentration Curls: 2 x 15 x 10 kg, 15 x 12 kg
  7. Barbell EZ Bar Reverse Grip Curl: 3 x 10 x 37.5 kg
  8. EZ Bar Incline Triceps Extension: 2 x 10 x 37.5 kg, 10 x 42.5 kg
  9. Barbell Deep Squat: 10 x 20 kg, 6 x 60 kg, 4 x (80, 100) kg, 3 x (115, 125) kg, 2 x 135 kg, 1 x 140 kg, 15 x 90 kg
  10. Dumbbell Lateral Raise: 12 x (9, 10, 12, 14) kg
  11. Dumbbell Front Two Raise: 12 x (10, 12, 14, 16) kg
  12. Machine Reverse Flyes: 10 x (90, 105, 120, 135, 150) kg
  13. Smith Machine 1-arm Shoulder Press: 10 x /5 kg, 3 x 10 x kg
  14. Kneeling 1-arm Landmine Press: 2 x 12 x 20 kg, 2 x 12 x 25 kg
Thursday, 21 June 2018
  1. Rowing: Energy 65 Cal, Distance 1.121 km, Stroke rate 16 spm, Duration 5:00
Friday, 22 June 2018
  1. Barbell Deadlift: 8 x 60 kg, 7 x 100 kg, 5 x 140 kg, 3 x 160 kg, 1 x (185, 200) kg

Re: 2018 April - June

Posted: Tuesday, 17 Jul 2018 1:34 pm
by John
Monday, 25 June 2018
  1. Barbell Deep Squat: 10 x 20 kg, 5 x (50, 65) kg, 2 x 5 x 80 kg, 5 x (65, 50) kg
  2. Barbell Bench Press: 15 x 20 kg, 5 x (40, 50, 60) kg, 24 x 60 kg, 15 x 70 kg, 19 x 60 kg
  3. Barbell Floor Press: 12 x 40 kg, 10 x 60 kg, 2 x 5 x 80 kg, 6 x 80 kg
  4. Dumbbell Decline Fly: 10 x (10, 12, 14, 18) kg, 2 x 10 x 20 kg
  5. Preacher Curl Machine: 12 x (40, 50, 60) kg, 10 x (70, 80) kg, 20 x 60 kg
  6. Machine Triceps Extension: 15 x (80, 90) kg, 12 x 100 kg
  7. Dumbbell Incline Bench Curl: 10 x (10, 12, 14) kg, 8 x 18 kg, 3 x 6 x 20 kg
  8. Dumbbell Seated Side Lateral Raise: 15 x (5, 6, 7) kg
  9. Leg Extensions: 10 x 150 kg, 3 x 10 x 180 kg
  10. Hack Press Machine: 12 x 40 kg, 2 x 12 x 80 kg, 2 x 12 x 100 kg
  11. Cable Scoop: 3 x 12 x 14 kg, (12, 15) x 20 kg, 12 x 26 kg, 20 x 14 kg
Wednesday, 27 June 2018
  1. Barbell Deep Squat: 10 x 20 kg, 7 x 60 kg, 5 x 100 kg, 4 x 120 kg, 3 x (130, 135) kg, 10 x 100 kg
  2. Hack Press Machine: 12 x 80 kg, 10 x (120, 140) kg, 5 x 160 kg
  3. Leg Extensions: 3 x 15 x 120 kg
  4. Seated Leg Curl: 15 x (50, 55, 60) kg
Thursday, 28 June 2018
  1. Barbell Deadlift: 10 x 60 kg, 7 x 100 kg, 5 x 140 kg, 3 x 180 kg, 1 x 200 kg
  2. Pull Ups: 4 x 15 Rep
  3. Wide Grip Lat Pulldown: 3 x 10 x 100 kg, 10 x 110 kg
  4. Cable Seated Row: 2 x 12 x 80 kg, 2 x 12 x 100 kg
  5. Cable Straight Arm Push Down: 3 x 10 x 140 kg, 10 x 150 kg
  6. Dumbbell One Arm Row: 10 x 40 kg, 15 x 50 kg
Friday, 29 June 2018
  1. Weighted Tricep Dips: 11 x 85 kg, 10 x 106 kg, 9 x 116 kg, 6 x 121 kg, 20 x 85 kg
  2. Chin Up: 10 x 96 kg, 8 x 101 kg, 7 x 106 kg, 15 x 85 kg
  3. EZ Bar Incline Triceps Extension: 10 x 30 kg, 2 x 10 x 37.5 kg
  4. Barbell Spider Curl: 3 x 10 x 30 kg
  5. Close Triceps Pushup: 27 Rep, 2 x 25 Rep
  6. EZ Bar Curl: 3 x 10 x 30 kg
  7. Barbell EZ Bar Reverse Grip Curl: 3 x 10 x 30 kg
  8. Barbell Close Grip Bench Press: 12 x 50 kg, 8 x 65 kg, 6 x 70 kg
  9. Dumbbell Incline Curl: 12 x 14 kg, 2 x 10 x 16 kg
  10. Preacher Curl Machine: 20 x 60 kg, 2 x 20 x 50 kg
  11. Dumbbell Concentration Curls: 15 x (8, 10, 12) kg
Saturday, 30 June 2018
  1. Deep Push Up: 35 Rep
  2. Clap Push Up: (4, 6) Rep
  3. Rowing: Energy 70 Cal, Distance 1.157 km, Stroke rate 15 spm, Duration 5:00
  4. Rowing: Energy 73 Cal, Distance 1.193 km, Stroke rate 18 spm, Duration 5:00
All times are UTC+13:00
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