**Friday 20 April: Back and Chest**

- Bench: 60 x 5, 80 x 1, 90 x 1, 100 x 1, 105 x 1
- DB Inclines: 35 x 17
- 1-incline row: 75 x 10, 90 x 10, 120 x 10
- DB Declines: 35 x 12, 6
- C-decline row: 135 pd x 16, 10, 9
- DB Bench: 30 x 15, 6

**Wednesday 18 April: Legs**

- Squat: 60 x 8, 100 x 5, 120 x 3, 140 x 3, 145 x 3, 100 x 10
- RDL: 60 x 5, 105 x 5, 5
- leg curl: 70 x 10, 4
- LPCR: 80 x 22, 14, 11

**Monday 16 April: Shoulders and Arms**

- DB Press: 20 x 20, 9, 7
- LDBR: 12.5 x 17, 11, 7
- Cable decline row(w): 17, 12, 8
- XTR: 1p x 15, 15, 15
- DB curl: 20 x 10, 5, 4
- OXT: 10p x 13, 7, 11

**Saturday 14 April: Back and Chest**

- DB Inclines: 17.5 x 8, 25 x 10, 35 x 16
- Cable incline row(H): (13p)2 x 13, 8, 5
- DB Declines: 30 x 20, 7
- Pulldowns(W): 7p x 12, 7, 4
- DB Bench: 30 x 10, 5
- Cable decline row(w): (10p)2 x 12, 8, 4

**Wednesday 11 April: Legs**

- Squats: 60 x 8, 100 x 5, 140 x 3, 70 x 20
- RDL: 60 x 5, 100 x 10, 11
- leg curl: 55p x 10, 6, 3
- LPCR: 80 x 12, 7, 5 (straight legs)

**Saturday 7 April: Chest, shoulders and biceps**

- Bench: 60 x 8, 90 x 5 , 100 x 1, 80 x 8
- Inclines: 35 x 10, 4
- L DB SR: 12 x 10, 10
- DB press: 20 x 8, 8
- Db curls: 20 x 7, 5
- S-Flexion: 40 pd x 10, 10

**Wednesday 4 April: Legs**

- Squat: 60 x 8, 100 x 5, 120 x 3, 140 x 5, rest pause 100 x 5
- DB RDL: 45 x 8, 8
- leg curl: 50 x 5, 65 x 5, 80 x 5 + 10 sec sc
- 1-CR: 30 x 9, 6

**Sunday 1st April: Upper body**

- DB Inclines: 17.5 x 8, 25 x 8, 35 x 15
- DB Prone row: 30 x 18, 12
- Press up: 20 x 17, 10
- Omni Pull down: 7p x 15, 8
- DB s-raise: 10 x 15, 15, 15 x 7
- C-incline row (N): 11p x 15, 15, 12p x 8
- DB press: 10 x 15, 15, 15 x 7

**Thursday 29 March: Legs and arms**

- Romanian dead lift: 90 x 8, 8
- leg curl: 7p x 5, 4
- 1-CR: 30 x 7, 5
- DB Curl: 20 x 11, 6
- Triceps XT: 12p x 11, 7

**Tuesday 27 March: Back, chest and shoulders**

- Bench: 60 x 5, 90 x 5, 60 x 15
- C-row (w): 150 x 12, 7, 6
- Pull-down (w): 150 x 14, 7, 5
- Db raise: 17.5 x 13, 9, 7
- DB press: 17.5 x 9, 7, 4
- C-row (H): 150 x 9, 6, 5

**Sunday 25 March: Legs and arms**

- Squats: 60 x 5, 100 x 5, 140 x 5, pause 120 x 5
- Leg press: 200 x 20, 12, 10
- Db curl: 17.5 x 20, 10
- L-XT: 135 x 20, 10

**Friday 23 March: Back, chest and shoulders**

- Db inclines: 35 x 15
- DB prone row: 30 x 13, 10, 8
- Press up: 20 x 15, 9
- O-pulldown: 150pd x 12, 7 then narrow grip 12, 6
- DB side raise: 17.5 x 10, 8, 6- tri-set
- DB prone row(N): 30 x 10, 10, 8- tri-set
- Db press: 17.5 x 7, 6, 5

**Wednesday 21 March: Legs & arms**

- DB RDL: 40 x 10, 10, 10
- leg curl: 7p x 10, 8, 6
- DB curls: 20 x 12, 8, 5
- LXT: 12p x 15, 8, 6

**Sunday 18 March: Back, chest and shoulders**

- DB inclines: 30 x 20, 9, 6 superset with
- DB prone row(W): 12, 8, 7
- DB side raise: 15 x 15, 10, 10 – tri set
- DB prone row(N): 30 x 8, 7, 6- tri-set
- DB press: 15 x 10, 7, 6 -tri-set
- XTRs

**Thursday 15 March: Legs @ Karamu**

- Squat: 60 x 8, 100 x 5, 115 x 5, 140 x 2, pause 125 x 3
- Front Squat: 60 x 5, 95 x 5 hard.
- DB RDL: 40 x 10, 10
- leg curl: 59 x 10, 6p x 10, 6p x 10, 7p x 7
- 1-CR: BW x 10, 30 x 7, 6, 6

**Monday 12 March: Chest and back**

- Bench: 60 x 5, 90 x 6, 60 x 12
- Machine row: 210 x 13, 6
- DB Inclines: 30 x 13, 4
- BB Wide row: 50 x 16, 12, 10
- Press ups: 20 x 13, 9
- Pull ups: BW x 5, 10 x 5, BW x 5 + Pdowns 75 x 8, 105 x 7

**Saturday 10 March: Legs and abs**

- Deadlift: 60 x 5, 100 x 5, 140 x 2, 175 x 5
- Front squat: 60 x 5, 80 x 5, 90 x 5 easy.
- 1-leg curl: 30 x 5, 40 x 5, 55 x 5 negatives each leg & 10 positives.
- 1-CR: BW x 10, 20 x 10, 25 x 10, 6

**Thursday 8 March: Back and biceps**

- Chin (H): BW x 10, 10 x 10, 14 x 6
- Machine row: 180 x 12, 195 x 8, 210 x 5
- BB wide row: 50 x 12, 10, 8
- Incline side row: 6 x 15, 8 x 9, 6
- DB Curl: 17.5 x 14, 8, hammer x 6

**Tuesday 6 March: Chest, shoulders and Triceps**

- DB Bench: 30 x 8, 41.5 x 6, 35 x 8
- Press ups: 20 x 8, 8, 6
- DB press: 16 x 12, 10, 7
- Side row: 35 x 15, 15
- OXT*: 120 x 12, 9, 9
- OH-shrugs: 10 x 10, 10

**Saturday 3 March: Legs**

- Squat: 60 x 5, 100 x 5, 120 x 5, 140 x 5, 120 x 5(pause)
- Dlift: 60 x 5, 100 x 5, 140 x 5 fast
- 1-leg curl: 20 x 5, 30 x 5, 40 x 4, 3
- 1 leg CR: 10 x 10, 15 x 10, 20 x 10.

**Thursday 1 March: Back and Biceps**

- Db Row: 40 x 17, 13, 10
- Cable row: 13p x 12, 14p x 8, 15p x 5, 4
- Db curl: 17.5 x 12, 10, 8

**Monday 26 Feb: Chest, shoulders, Tris**

- Bench: 60 x 6, 85 x 6, 4, 60 x 12
- DB Inclines: 30 x 12, 6, 3
- Side row: 35 x 15, 10, 9
- OXT: 120pd x 10, 8, 8 * OHXT, standing XT, leaning XT

**Saturday 24 Feb: Hams/Calves**

- Dead-lift: 60 x 8 , 100 x 5 , 140 x 1 , 170 x 5 , 3 semi sumo
- 1-legged RDL: 12kg x 8, 16 x 8, 24 x 8, 42 x 5
- 1-legged leg curl: 20pd x 10, 30 x 5, 5
- 1-legged leg CR: BW x 10, 10 x 10, 15 x 6- sissy c-raise bw x 20
- Roll out: BW x 10, 5 x 10

**Thursday 22 Feb: Shoulder and Arms**

- DB Pull: 20 x 10, 26 x 10, 35 x 12, 10, DB bent pull: 6, 6
- DB press: 14 x 14, 9, 8
- Db Curl: 18 x 11, 6, 5, 4
- OXT: 120pd x 12, 6, 5, 2

**Tuesday 20 Feb: Quads/Abs**

- Squat: 60 x 10, 100 x 5, 120 x 5, 140 x 4, 120 x 5(pause)
- F-squat: 60 x 5, 70 x 5, 5
- 1-leg press: 80 x 10, 9, 8
- Rollout: Bw x 10, 5 x 10, 10 x 8

**Sunday 18 Feb: Back and Chest**

- C.G Rows: 135 pd x 12, 10, 8, 150 x 5, 165 x 3
- C.G Bench: 60 x 10, 70 x 5, 5
- DB C.G Bench: 24 x 10, 26 x 9
- C.G Pull downs: 135 pd x 15, 10, 10, 6
- Cable chest press: 4p x 10, 6p x 10, 8

**Saturday 17 Feb: Bench qualifier & workout**

- Bench only comp – Ypuk: 80 kg, 90 kg, 100 kg @ 66kg
- High Pull: 60 x 12, 70 x 12, 10
- DB side row: 25 x 12, 30 x 12
- Db Shrug: 30 x 10, 35 x 10, 37.5 x 10, 40 x 8
- 1-arm tri-XT: 3 x 10, 1 x 3

**Wednesday 14 Feb: Legs**

- Squat: 60 x 8, 100 x 5, 130 x 1, 140 x 1, 145 x 1
- Deadlift: 60 x 5, 100 x 5, 140 x 1, 165 x 5 conventional, 5 semi-sumo
- CR: Stack x 16, 12
- Rollout: BW x 12

**Sunday 11 Feb: Back and Biceps**

- Cable row (close grip): 10p x 12, 12p x 12, 14p x 10, 5
- High pull: 60kg x 11, 9, 8 super setted with
- Pull up: BW x 14, 7, 7
- DB Bent row: 30kg x 10, 7, 5
- DB Curl: 17.5kg x 7, 7, 3

**Friday 9 Feb: Chest, shoulders and Tris**

- Bench: 60 kg x 8, 80 x 9, 60 x 10
- Inclines: 70 x 9, 7
- Declines: 60 x 10, 7
- Side raise: 17.5 x 12, 11
- OXT: 105pd x 10, 7
- XTRotations: 2p x 8, 3p x 8

**Wednesday 7 Feb: Legs **

- Squat: 60 x 5, 100 x 5, 120 x 5, 140 x 3, pause 120 x 4
- Dead-lift: 100 x 5, 140 x 1, 170 x 1, 180 x 1, ss 190 x 1
- Leg press: 200 x 15, 10
- Leg curl: 95 pd x 4, 80 pd x 5
- High pull: 50 x 12, 60 x 12
- CR: Stack x 15, 9

**Sunday 4 Feb: Back, chest and arms**

- Bench: 60 kg x 5, 80 kg x 1, 100 kg x 1, 100 kg x 1, 60 kg x 10, 70 kg x 9, 6
- Wide row: 180 pd x 12, 11, 5
- W-shrug: 70 kg x 16, 11 ss with Front raises: 12 kg x 10, 8
- Pull downs: 165 pd x 14, 7
- Side raise: 15 kg x 15, 12, 8

**Friday 2 Feb: Legs and arms**

- Dead-lifts: 60 kg x 5, 110 kg x 5, 140 kg x 1, 160 kg x 9
- Leg press: 190 kg x 20, 11
- DB curl: 20 kg x 10, 6 Spider curl: 15 kg x 7
- XT: 13 p x 12, 7, OHXT: 10 p x 11

**Wednesday 31 Jan: Back, chest and shoulders**

- Bench(partials): 90 kg x 10, 80 kg x 8, pause 70 kg x 5
- Wide row: 165 pd x 12, 6, 4
- Side raise: 15 kg x 12, 10, 8
- Wide shrug: 60 kg x 15, 12, 10
- Machine row: 195 pd x 12, 7, 7

**Sunday 28 Jan: Legs and arms**

- Squat: 60 kg x 8, 100 kg x 5, 130 kg x 7, 115 kg x 7, pause 105 kg x 5
- leg curl: 80 pd x 8, 65 pd x 8, 50 pd x 9
- CR: Stack x 20, 10, 8
- Spider curl: 15 kg x 13, 8, 5
- OHXT: 120 pd x 15, 13, XT: 120 pd x 16

**Friday 26 Jan: Back, chest and shoulders**

- BB Inclines: 80 kg x 14, 5, 4
- Pull downs: 150 pd x 15, 7, 5
- Wide BB Shrug: 50 kg x 16, 13, 15
- BB Press: 50 kg x 5, 5, 5
- Machine wide row: 150 pd x 12, 10, 8
- Partial side raise: 12 kg x 9, 8, 8

**Wednesday 24 Jan: Legs and arms**

- Deadlift: 60 kg x 5, 100 kg x 5, 140 kg x 1, 160 kg x 7
- Leg press: 180 kg x 20, 15
- DB curl: 18 kg x 20, 10, Concentration curl: 18 kg x 11
- OHXT: 120 pd x 14, 12, XT: 120 pd x 15

**Sunday 21 January: Back, chest & shoulders**

- Bench (partials) 60 kg x 8, 85 x 12, 6, 4, pause 60 kg x 5
- Machine row(w) 150pd x 13, 8, 7, 6
- DB row: 50 kg x 8, 7, 7
- 1-Omni side raise: 17.5 kg x 15, 12-15, 15

**Saturday 20 January: Legs & arms**

- Squats: 60 kg x 5, 100 kg x 5, 120 kg x 11, pause 100 kg x 5
- leg curl: 50 pd x 10, 80 pd x 7,4, 65 pd x 10
- Calf raises: Stack x 17, 9, 7
- Db Curls: 20 kg x 11, 7, Spider curl: 15 kg x 7
- XT: 150 pd x 12, 7, OHXT 105 pd x 12

**Wednesday 17 January: Back, chest and shoulders**

- BB Inclines: 75 kg x 15, 8, DB flat flyes 22 kg x 14, 8
- DB Row: 50 kg x 11, Machine row* 180 pd x 17, 8
- BB press: 40 kg x 15, 10, 8
- Wide row: 135 pd x 15, 10, 8
- Side raise: 15 kg x 12, 10, 10

**Monday 15 January: Legs and arms**

- Deadlift: 60 x 5, 100 x 5, 140 x 1, 150 kg x 10
- Leg press: 180 kg x 22, 15
- DB curls: 20 kg x 9, 5 conc curl: 20 kg x 6
- OHXT: 120 pd x 12, 7 XT: 120 pd x 11

**Friday 12 Jan: Back, chest and shoulders**

- Bench(partials): 60 kg x 8, 80 kg x 13, 4
- Wide rows: 150 pd x 11, 6, 4
- Hex URR: 20 kg x 12, 10, 9, 8
- Pull ups: BW x 12, 10, 5
- Press ups: 20 kg x 23, 12

**Wednesday 10 Jan: Legs and Arms**

- Squats: 60 kg x 8, 100 x 5, 110 kg x 12, pause-100 kg x 5
- leg curls: 50 pd x 15, 12, 8
- Spider curls: 12.5 kg x 16, 8, 6
- Triceps XT: 150 pd x 12, 6 OHXT: 105 x 10
- Ring roll outs: Bw x 10, 10.

**Monday 8 Jan: Back, chest and shoulders**

- DB Inclines: 35 kg x 15, DB fly 21 kg x 12, 10
- DB Row: 50 kg x 10, 7, 5
- BB Press: 40 kg x 13, 7, 5
- Hex upright row: 10 kg x 13, 11, 9, 8

**Fri 5 Jan: Full body**

- BB Hack squat: 100 kg x 10, 7
- Calf raise: Stack x 18 ( long break), 15
- Pull ups: BW x 20, 8 super setted with dips
- Dips: BW x 20, 17
- DB Curls: 18 kg x 11, 5

**Wed 3 Jan 2018: Full body**

- Leg press: 170 kg x 30, 17
- Romanian Deadlift: 100 kg x 5, 5
- Db Incline fly: 26 kg x 15, 8
- Wide row: 120 pd x 22, 11
- Omni seated raise: 15 kg x 15, 12, 10, 9

**31 December: Back, chest and shoulders @ A**

- BB Inclines: 75 kg x 14, 6 = 20
- DB Row: 45 kg x 16, 8, = 24
- BB press: 40 kg x 10, 10 = 20
- Wide row: 105 pd x 20, 13 = 33

**30 December: Legs and arms @ A**

- Leg press: 160 kg x 20, 20, 20 -30 sec between sets
- Squat: 100 kg x 15, 10
- Calf raise: Stack x 17, 10, 7 = 34
- S-curl: 12.5 kg x 15, 8 , 4 = 27
- OHXT: 105 pd x 21, 10, 5 = 36

**28 December: Back, chest and shoulders @ A**

- BB Inclines: 70 kg x 15, 10, 6 s.s with DB row
- DB Row: 45 kg x 13, 9, 7 = 29
- BB press: 40 kg x 9, 8, 6 s.s with pull up
- Pull up: BW x 12, 8, 6 = 26
- S bent raise: 10 kg 10, 12 kg 10, 15 kg 10, 17.5 kg x 7 then
- drop 15 kg x 7 drop 12 kg x 6 drop 10 kg x 5

**27 December: Legs and arms @ A**

- Dead-lift: 60 kg x 8, 100 kg x 5, 140 kg x 18 hard
- leg curl: 40 pd x 8, 70 pd x 8, 5, 3
- Db Curl: 18 kg x 17, 8 + Spider curl 12 kg x 10, 5
- Tri-XT: 12p x 17, 9 + OHXT: 10p x 8 drop- 8p x 4

**23 December: Back, chest and shoulders @ A**

- Incline DB press*: 35 kg x 14/ DB fly 17.5 kg x 11/ Cable press 6p x 10, 5
- DB Row: 41.5 kg x 15, 9, 6 = 30
- Lat pull-down: 150 pd x 8 + drop 135 pd x 8 + drop 120 pd x 6
- Seated side raise: 8 kg x 10, 10 kg x 10 , 12 kg x 10, 15 kg x 10
- wide row: 120 pd x 8 + drop 105 pd x 7 + drop 90 pd x 7

- Could only do 7 reps with 35 kg on the 28/11 so on the mend

**21 December: Legs and arms @ A**

- Leg press: 160 kg x 22, 20, 16 30 seconds in between sets
- Squat: 100 kg x 12, 10
- Calf raise: Stack x 15, 9, 7 = 31
- DB curl: 18 kg x 16, 9 + spider curl: 12 kg x 12
- XT: 150 pd x 10, 5 + OHXT: 105 pd x 10

**19 December: Back, chest and shoulders @ K**

- BB Inclines: 70 kg x 12, 6, 4 super set with DB row
- Db Row: 40 kg x 13, 8, 8
- Wide Row: 13 p x 7, 4 10 p x 10 7 p x 17 super set with
- Alt-Side raise: 15 kg x 15, 12, 10
- Seated bent raise: 10 kg x 12, 10, 8

First time doing barbell inclines since shoulder injury end of September. All good.

**17 December: Legs and Arms @ A**

- Dead-lift: 60 kg x 5, 100 kg x 5, 140 kg x 17
- leg curl: 40 pd x 10, 55 pd x 10, 70 pd x 7,5
- Db Curl: 18 kg x 16, 8 + Spider curl 12 kg x 11
- TriXT: 135 pd x 16, 9 + OHXT: 105 pd x 13

**15 December: Back, chest and shoulders @ K**

- Wide row: 12p x 18, 12, 9 = 39
- Cable In press: 6p x 18, 9, 4= 31
- Alt Side raise: 15 kg x 10, 10, 10 = 30
- Wide Pdown: 6p x 16, 12, 10 = 38
- CXO Row: 9p x 10,10,10

**13 December: Legs and Arms @ A**

- Squat: 60 kg x 10, 100 kg x 20, 10
- Leg XT: 55 pd x 12, 10, 8 = 30
- C-Raise: Stack x 13, 9, 7 = 29
- Db Curl: 18 kg x 15, 7, 6 = 28
- TriXT: 135 pd x 15, 8, 6 = 29

**10 December: Back, chest and shoulders @ K**

- Wide row: 12p x 17, 12, 8 = 37
- Cable In press: 5p x 23, 12, 10 = 45
- Side raise: 7 kg x 20, 18 10 kg x 13, 10
- Wide Pdown: 6p x 15, 11, 10 = 36
- CXO Row: 8p x 10,10,10

**9 December: Legs and Arms: 66 kg @ Aspyre**

- Dead-lift: 60 kg x 5, 100 kg x 5, 140 kg x 16
- leg curl: 40 pd x 10, 55 pd x 10
- DB curl: 18 kg x 14, 7, 5
- TriXT: 135 pd x 13,6,4

**7 December: Back, chest and shoulders @ Karamu**

- Wide row: 11p x 12, 8, 4
- Wide pdown: 7p x 6, 6p x 10, 7
- Cable In press: 4p x 18, 12, 8
- C Side raise: 1p x 15, 12, 10

**4 December: Leg and arms @ Karamu**

- Squat: 100 kg 16, 8
- Leg XT: 5p 12, 8 ,6
- DB curl: 20 kg 8, 6, 5
- XT: 12 p 14, 7, 5

**2 December: Back, chest and shoulders @ Karamu**

- Cable row: 13p 14, 8, 6
- Wide row: 10p 14, 12, 10
- DB inclines: 35 kg 7 30 kg 8, 4
- X Row: 8p 10, 10, 10
- C side raise: 1p 10, 10, 10