OHP
10x20kg
6x30kg
1x40kg
7x45kg
2x4x45kg
Upright Row/Band Rotator Cuff
2x10x18kg/12
15x18kg/15
Monday, December 1, 2014
Saturday, November 29, 2014
Training -- Sat 29/11/2014
Squats
10xBW
10x20kg
5x70kg
1x100kg
3x8x115kg
Goodmorning
3x10x75kg
10xBW
10x20kg
5x70kg
1x100kg
3x8x115kg
Goodmorning
3x10x75kg
Friday, November 28, 2014
Training -- Fri 28/11/2014
Bench Press/Assisted Pull Ups
10x20kg/20
5x40kg/10
3x60kg/10
8x75kg/10
5x75kg/10
6x75kg/10
CGBP/Assisted Pull Ups
8x60kg/10
7x60kg/10
6x60kg/10
OHP/Barbell Row
5x10x20kg/30kg
That was all in the studio, after my PT client in the morning. Then I went home, skulled some milk, kidnapped my training partnerish person, went to the other gym and turned into a total cardio bunny. I spent about 15min on the treadmill, then decided to go for an hour straight on the crosstrainer and see how I faired. Supposedly I burned 750kcal in that hour at a nice comfortable pace.
10x20kg/20
5x40kg/10
3x60kg/10
8x75kg/10
5x75kg/10
6x75kg/10
CGBP/Assisted Pull Ups
8x60kg/10
7x60kg/10
6x60kg/10
OHP/Barbell Row
5x10x20kg/30kg
That was all in the studio, after my PT client in the morning. Then I went home, skulled some milk, kidnapped my training partnerish person, went to the other gym and turned into a total cardio bunny. I spent about 15min on the treadmill, then decided to go for an hour straight on the crosstrainer and see how I faired. Supposedly I burned 750kcal in that hour at a nice comfortable pace.
Training -- Thur 27/11/2014
Front Squat
10xBW
10x20kg
10x50kg
Back Squat
2x10x65kg
Deadlifts
5x65kg
2x100kg
2x12x132.5kg
Glute Bridge
3x12x65kg
10xBW
10x20kg
10x50kg
Back Squat
2x10x65kg
Deadlifts
5x65kg
2x100kg
2x12x132.5kg
Glute Bridge
3x12x65kg
Wednesday, November 26, 2014
Training -- Wed 26/11/2014
OHP/Pull Ups
10x20kg/17xBW
5x30kg/8xBW
1x37.5kg/8xBW
6x42.5kg/8xBW
2x4x42.5kg/8xBW
Incline DBBP/Machine Row
3x10x15kg/10x40kg
And then 25min on the X-trainer and 300kcal (supposedly).
10x20kg/17xBW
5x30kg/8xBW
1x37.5kg/8xBW
6x42.5kg/8xBW
2x4x42.5kg/8xBW
Incline DBBP/Machine Row
3x10x15kg/10x40kg
And then 25min on the X-trainer and 300kcal (supposedly).
Tuesday, November 25, 2014
Training -- Tue 25/11/2015
Squats
10xBW
10x20kg
5x70kg
3x90kg
2x10x110kg
5x110kg -- Balance went off on the 5th rep, and then I decided to call it quits.
Goodmorning
3x10x72.5kg
10xBW
10x20kg
5x70kg
3x90kg
2x10x110kg
5x110kg -- Balance went off on the 5th rep, and then I decided to call it quits.
Goodmorning
3x10x72.5kg
Monday, November 24, 2014
Training -- Mon 24/11/2014
Bench Press/Pull Ups
10x20kg/17xBW
5x40kg/8xBW
3x60kg/8xBW
10x70kg/8xBW
7x70kg/8xBW
6x70kg/8xBW
Push Press/Bent Over Row
3x5x40kg/10x45kg
Cable Crossover/Rotator Cuff
10x15kg/10x7.5kg
10x12.5kg/8x5kg
And then supposedly 300kcal worth of crosstrainer over 25min.
10x20kg/17xBW
5x40kg/8xBW
3x60kg/8xBW
10x70kg/8xBW
7x70kg/8xBW
6x70kg/8xBW
Push Press/Bent Over Row
3x5x40kg/10x45kg
Cable Crossover/Rotator Cuff
10x15kg/10x7.5kg
10x12.5kg/8x5kg
And then supposedly 300kcal worth of crosstrainer over 25min.
Saturday, November 22, 2014
Training -- Sat 22/11/2014
High Bar Squats
10xBW
10x20kg
10x40kg
5x10x60kg
Deadlifts
5x60kg
2x100kg
2x120kg
2x140kg
2x5x150kg
Glute Bridge
3x8x80kg -- That was easier than anticipated. PB.
1-legged Bridge
8xBW
8x5kg -- Just testing out the waters. Haven't attempted these in about 5 years. I remember being distinctly awful at them once upon a time. I was pleasantly surprised at how easily my body flew up, so put a 5kg plate across my hips/abs and went again. Still easy.
10xBW
10x20kg
10x40kg
5x10x60kg
Deadlifts
5x60kg
2x100kg
2x120kg
2x140kg
2x5x150kg
Glute Bridge
3x8x80kg -- That was easier than anticipated. PB.
1-legged Bridge
8xBW
8x5kg -- Just testing out the waters. Haven't attempted these in about 5 years. I remember being distinctly awful at them once upon a time. I was pleasantly surprised at how easily my body flew up, so put a 5kg plate across my hips/abs and went again. Still easy.
Friday, November 21, 2014
Training -- Fri 21/11/2014
OHP/Assisted Pull Ups
10x20kg/15
5x30kg/10
1x40kg/8
3x4x47.5kg/10
10x20kg/15
5x30kg/10
1x40kg/8
3x4x47.5kg/10
Thursday, November 20, 2014
Training -- Wed 19/11/2014
Squats
10xBW
10x20kg
5x70kg
1x100kg
6x120kg
3x10x72.5kg
Goodmorning
3x10x70kg
Leg Press/Calf Raise
3x6x120kg/12x120kg
10xBW
10x20kg
5x70kg
1x100kg
6x120kg
3x10x72.5kg
Goodmorning
3x10x70kg
Leg Press/Calf Raise
3x6x120kg/12x120kg
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