2016 Apr -

[John]

Friday, 1 April 2016

1. Barbell Bench Press: 20 x 20 kg, 10 x 60 kg, 7 x 72.5 kg, 2 x 4 x 85 kg, 1 x (95, 100) kg, 4 x 85 kg
2. EZ Bar Curl: 20 x 27.5 kg, 15 x (32.5, 37.5) kg, 20 x 32.5 kg
3. Standing Rope Curl, Supinating: 4 x 15 x 27 kg
4. Dumbbell Incline Curl: 2 x 10 x 12.5 kg, 10 x 15 kg
5. Dumbbell Hammer Curls: 15 x 12.5 kg, 10 x 20 kg, 5 x 17.5 kg, 10 x 15 kg
6. Barbell EZ Bar Reverse Grip Curl: 20 x (17.5, 22.5, 27.5) kg

[John]

Saturday, 2 April 2016

1. Barbell Bench Press: 20 x (20, 40) kg, 10 x 60 kg, 7 x 80 kg, 6 x 90 kg, 4 x 3 x 90 kg
2. Kettlebell Swing R30s: 4 x 15 x 16 kg, (30, 20) x 16 kg
3. Cable Triceps Pushdown: 10 x (54, 64, 73, 82) kg, 5 x 91 kg

[John]

Monday Morning, 4 April 2016

1. Rowing: Energy 133 Cal, Distance 2.201 km, Stroke rate 15 spm, Duration 10:00
2. Push Up: 2 x 30 Rep

Monday Afternoon, 4 April 2016

1. Barbell Bench Press: 15 x 60 kg, 6 x 70 kg, 5 x (85, 95) kg, 1 x (102.5, 107.5, 110) kg
2. Dumbbell Incline Bench Press: 15 x 22.5 kg, 20 x 27.5 kg, 9 x 32.5 kg, 7 x 35 kg, 20 x 25 kg
3. Dumbbell Fly On Exercise Ball: 20 x 15 kg, 2 x 10 x 20 kg, 12 x 20 kg
4. Cable Incline Pullover: 20 x (23, 54) kg, 14 x 68 kg, 5 x 77 kg
5. Cable Scoop: 12 x 14 kg, 2 x 10 x 23 kg
6. Cable Cross Over: 20 x 27 kg, 2 x 15 x 27 kg
7. Chest Dip: 2 x 15 Reps
8. Kettlebell Swing: 2 x 30 x 16 kg, 20 x 20 kg

[John]

Tuesday, 5 April 2016

1. Barbell Deep Squat: 10 x (20, 60, 80) kg, 5 x 100 kg, 2 x 120 kg, 1 x 110 kg
2. Leg Press: 20 x 195 kg, 15 x 235 kg, 10 x 275 kg, 6 x 315 kg
3. Leg Extensions: 3 x 15 x 70 kg
4. Seated Leg Curl: 10 x 50 kg, 2 x 15 x 50 kg
5. Seated Calf Raise: (20, 16) x 85 kg
6. Rowing: Energy 136 Cal, Distance 2.227 km, Stroke rate 17 spm, Duration 10:00

[John]

Wednesday, 6 April 2016

1. Barbell Deadlift: 10 x (60, 100) kg, 5 x 140 kg, 1 x (160, 165) kg, 5 x 140 kg
2. Barbell Bench Press: 4 x 5 x 85 kg, 6 x 85 kg
3. EZ Bar Curl: 15 x (17.5, 22.5, 27.5, 32.5, 37.5) kg
4. Dumbbell Incline Curl: 3 x 10 x 15 kg
5. Smith Machine Drag Curl: 3 x 15 x 25 kg
6. Dumbbell Hammer Curls: 3 x 10 x 15 kg
7. Barbell EZ Bar Reverse Grip Curl: 3 x 10 x 27.5 kg
8. Standing Rope Curl, Supinating: 12 x 32 kg, 10 x 36 kg, (8, 10) x 41 kg, 8 x 45 kg

[John]

Friday, 8 April 2016

1. Barbell Bench Press: 2 x 20 x 20 kg, 10 x 60 kg, 7 x 70 kg
2. Barbell Bench Press: 8 x 4 x 90 kg
3. Cable Seated Row: 20 x 59 kg, 3 x 15 x 79 kg
4. Cable Seated Row - Dropset: 10 x (79, 59, 39) kg, 25 x 18 kg
5. Cable Seated Row: 5 x 107 kg

[John]

Saturday, 9 April 2016

1. Barbell Bench Press: 2 x 20 x 20 kg, 10 x (60, 80) kg
2. Barbell Bench Press: 10 x 3 x 95 kg
3. Alternate Prone Incline Dumbbell Straight-arm Forward Raise: 15 x 7 kg, 2 x 15 x 12.5 kg
4. Alternate Prone Incline Dumbbell Straight-arm Forward Raise - Dropset: 10 x (15, 12.5) kg, 20 x 9 kg

[John]

Monday Morning, 11 April 2016

1. Rowing: Energy 140 Cal, Distance 2.262 km, Stroke rate 16 spm, Duration 10:00

Monday Evening, 11 April 2016

1. Barbell Bench Press: 20 x 20 kg, 15 x 60 kg, 5 x 6 x 80 kg, 10 x 80 kg
2. Barbell Bench Press: 2 x 2 x 100 kg, 3 x 100 kg
3. Dumbbell Incline Bench Press: 12 x (25, 30) kg, 10 x 35 kg, 8 x 37.5 kg, 15 x 27.5 kg
4. Dumbbell Fly On Exercise Ball: 12 x (15, 17.5) kg, 2 x 10 x 20 kg

[John]

Tuesday, 12 April 2016

1. Rowing: Energy 128.7 Cal, Distance 2.157 km, Stroke rate 15 spm, Duration 10:00
2. Rowing: Energy 63.8 Cal, Distance 1.073 km, Stroke rate 16 spm, Duration 5:00

Tried to row a slightly faster pace but hit the wall and ended up needing about a 30s break to recover during the 10min row and another one during the 5min row :(

[John]

Friday, 4 November 2016

1. Barbell Deadlift: 7 x 70 kg, 5 x (100, 140, 160) kg, 3 x 180 kg, 1 x 200 kg
2. Dumbbell Skullcrusher: 3 x 100 x 7 kg
3. Dumbbell Seated Hammer Curl: 3 x 60 x 7 kg
4. Machine Rear Delt Row: 4 x 12 x 40 kg
5. Dumbbell Lateral Raise: 5 x 12 x 12.5 kg
6. Dumbbell Front Raise: 5 x 12 x 15 kg