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2018 July - September
Posted: Tuesday, 17 Jul 2018 1:38 pm
by John
Wednesday, 4 July 2018
- Barbell Bench Press: 20 x 20 kg, 5 x (40, 50, 60, 62.5, 72.5) kg, 10 x 82.5 kg, 20 x 60 kg
- Dumbbell Incline Bench Press: 15 x (24, 28, 30, 32) kg
- Dumbbell Decline Fly: 12 x (16, 18, 20) kg
- Machine Fly: 12 x (75, 120, 150) kg, 10 x 180 kg
- Machine Fly - Unilateral: 10 x (75, 90, 105) kg
- Barbell Floor Press: 3 x 10 x 60 kg, 12 x 60 kg
Friday, 6 July 2018
- Barbell Deep Squat: 10 x 20 kg, 5 x (50, 62.5, 75, 82.5, 95) kg, 9 x 107.5 kg
Felt really sick all this week with stomach bug.
Re: 2018 July - September
Posted: Tuesday, 17 Jul 2018 1:41 pm
by John
Sunday, 8 July 2018
- Barbell Deep Squat: 10 x 20 kg, 5 x (50, 62.5, 75, 82.5, 95) kg, 13 x 107.5 kg
- Leg Extensions: 15 x (120, 150) kg, 12 x (180, 210) kg
- Seated Leg Curl: 15 x (50, 55, 60) kg, 13 x 65 kg
Monday, 9 July 2018
- Barbell Deadlift: 5 x (70, 92.5, 110, 117.5, 135) kg, 14 x 152.5 kg
- Barbell Bent Over Row: 10 x (70, 75, 80) kg
- Cable Seated Row: 2 x 12 x 100 kg, 12 x 110 kg, 10 x 120 kg
- Wide Grip Lat Pulldown: 12 x (100, 110, 120) kg
- Cable Straight Arm Push Down: 12 x (120, 130) kg, 10 x 140 kg
- Dumbbell One Arm Row: 12 x (40, 45) kg
Tuesday, 10 July 2018
- Barbell Bench Press: (20, 15) x 20 kg, 5 x (40, 47.5, 57.5) kg, 3 x (67.5, 77.5) kg, 6 x 87.5 kg
- Dumbbell Incline Bench Press: 3 x 10 x 32 kg, 15 x (24, 28, 30) kg
- Dumbbell Decline Fly: 12 x (16, 18, 20) kg, 8 x 24 kg
- Machine Fly: 20 x 120 kg, 15 x 150 kg, 11 x 180 kg, 5 x 210 kg, 12 x 165 kg
- Machine Fly - Unilateral: 2 x 15 x 105 kg, 15 x (120, 135) kg
- Cable Inner Chest Press: 12 x (14, 20, 26, 32) kg, 15 x 20 kg
- Cable Scoop: 12 x 11 kg, 2 x 15 x 14 kg, 12 x 20 kg
- Dumbbell Straight Arm Pullover: 12 x 36 kg, 10 x 40 kg, 2 x 8 x 45 kg
- Svend Press: 4 x 15 x 20 kg
- Diamond Push-up: 15 x 85.5 kg
Thursday, 12 July 2018
- Barbell Deep Squat: 10 x 20 kg, 7 x 60 kg, 5 x 100 kg, 4 x 120 kg, 3 x 130 kg, 2 x 140 kg, 16 x 100 kg
- Hack Press Machine: 15 x (80, 120) kg, 12 x 140 kg, 7 x 160 kg, 20 x 80 kg
- Leg Extensions: 12 x 120 kg, 15 x (150, 180, 210) kg
- Seated Leg Curl: 12 x 40 kg, 3 x 15 x 40 kg
- Hack Calf Raise: 4 x 20 x 40 kg
Saturday, 14 July 2018
- Barbell Deep Squat: 10 x 20 kg, 5 x (50, 70, 80) kg, 3 x (85, 105) kg, 12 x 115 kg
- Leg Press: 20 x (100, 150) kg, 15 x 200 kg, 12 x 250 kg, 5 x 300 kg
- Leg Extension, 3s Hold: 4 x 15 x 105 kg
- Dumbbell Hamstring Curl: 20 x 10 kg, 15 x 12 kg, 10 x 18 kg
Re: 2018 July - September
Posted: Tuesday, 17 Jul 2018 1:42 pm
by John
Sunday, 15 July 2018
- Weighted Tricep Dips: 15 x 85 kg, 12 x 106 kg, 9 x 116 kg, 6 x 121 kg, 30 x 85 kg
- Chin Up: 15 x 85 kg, (11, 12, 10) x 96 kg, 12 x 85 kg
- EZ Bar Triceps Extension: 2 x 12 x 37.5 kg, 11 x 37.5 kg
- Dumbbell Hammer Curls: 12 x 16 kg, 2 x 12 x 18 kg
- Close Triceps Pushup: 2 x 20 Rep, 15 Rep
- Cable Rope Triceps Pushdown: 20 x 14 kg, 2 x 20 x 20 kg
- Preacher Curl Machine: 20 x 50 kg, 2 x 20 x 60 kg