Category: My training 2017-

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Training December 2017- 8 April 2019

IMG_0296
Some of the Classic Men’s line up backstage 2009

Mon 8 April  S/A

  1. DB Press:  17.5 x 18, 12, 9
  2. DB SR:  10 x 10, 10, 10
  3. DB BR:  10 x 10, 10, 10
  4. DB Curl:  17.5 x 11, 11, 11
  5. XT:  5p 11, 11, 11

Fri 5 April   B/C

  1.  Db Bench:  30 x 26, 11 & press ups 10 x 15, 12
  2. DB Row:  30 x 16, 12 & C-Row:  10p2 x 14, 10

Wed 3 April   L

  1. Dlft:  60 x 5, 100 x 5, 5, 5
  2. leg curl:  5p 8, 6p x 8, 7p x 5
  3. CR:  25 x 10, 10, 10

Mon 1 April S/A

  1. DB Press:  17.5 x 17, 12, 8
  2. DB R flye:  17.5 x 17, 17, 17
  3. DB Curl:  17.5 x 10, 10, 10
  4. XT:  120 x 12, 10, 8

Tue 26/3  Legs

  1. Squats:  60 x 10, 100 x 5, 5, 10 pause-pause-normal
  2. leg curl:  6p x 8, 8, 8
  3. DB CR:  22.5 x 10, 10, 10

Sat 23/3  B/C

  1. DB Bench:  30 x 23, 12, 10
  2. DB Row:  40 x 20, 12, 9
  3. Press up:  10 x 20, 12, 10
  4. Pull down(H):  6p x 12, 8, 6
  5. XTR:  2p x 12, 12, 12

Wed 20/3  S/A

  1. Db Press 15 x 12, 12, 12
  2. SR:  15 x 12, 12, 12
  3. BR:  15 x 12, 12, 12
  4. DB Curl:  17.5 x 10, 10, 10
  5. XT:  5p x 9, 7, 5
  6. XTR:  2p x 12, 12, 12

Sat 16/3  Legs

  1. Squat:  100 x 5, 105 x 5, 110 x 5
  2. LP:  160 x 18, 200 x 18, 18
  3. 1-leg curl:  60 x 8, 70 x 8, 80 x 6
  4. RDL:  41 x 6, 6, 6
  5. CR:  20 x 10, 10, 10

Thur 14/3  B/C

  1. DB Bench:  30 x 22, 8, 6
  2. DB Row:  40 x 18, 11, 8
  3. Press up:  10 x 20, 15, 10
  4. (H) P down:  6p x 18, 10
  5. XTR:  2p x 10, 10, 10

Sun 10 March S/A

  1. DB Press:  15 x 15, 11, 10 ss
  2. SR:  15 x 15, 11, 10 ss
  3. BR:  15 x 15, 11, 10
  4. DB Curl:  18 x 10, 10, 10
  5. XT:  5p x 11, 8, 6
  6. XTR:  2p x 10, 10, 10
  7. DB Shrug:  15 x 15, 17.5 x 15, 15

Fri 8 March Legs

  1. Squat:  60 x 8, 100 x 5, 105 x 5, 107.5 x 5
  2. RDL:  35 x 8, 8, 8
  3. LP:  160 x 16, 200 x 16, 16
  4. 1- leg curl 70 x 8, 8, 8
  5. 1-CR:  20 x 10, 10, 10

Tue 5 March B/C

  1. DB Bench:  30 x 18, 10, 10
  2. DB Row:  40 x 10, 8, 6
  3. Press up:  BW x 51, 20, 15
  4. HPull down:  6p x 10, 10, 10

Sat 2 March S/A

  1. DB press:  14 x 12, 9, 9 ss
  2. SR:  14 x 9, 6, 6 ss
  3. BR:  14 x 9, 7, 6 ss
  4. XTR:  1p x 10, 2p x 8, 1p x 10
  5. DB Curl:  18 x 10, 10, 9
  6. XT:  5p x 9, 6, 5

Thur 29 Feb Legs

  1. Squat:  60 x 8, 100 x 5, 105 x 5, 5
  2. LP:  120 x 12, 200 x 15, 15, 15
  3. RDL:  35 x 9, 9, 9
  4. 1-leg curl:  60 x 8, 8, 8
  5. 1-CR:  17.5 x 10, 10, 10

Tue 26 Feb B/C

  1. DB Bench: 30 x 15, 12, 7
  2. DB Row:  35 x 15, 13, 9
  3. Press up: BW x 50, 16, 25
  4. Pull down (H): 120 x 10, 10, 10

Sat 23 Feb S/A

  1. DB Press:  12 x 15, 15, 12 ss with
  2. Side raise: 12 x 15, 13, 11
  3. bent raise: 12 x 18, 15, 15
  4. XTR: 1p x 10, 10, 10
  5. 1- XT: 4p x 17, 11, 8
  6. DB Curl:  18 x 10, 8, 8

Thur 21 Feb Legs

  1. Pause squat:  100 x 5, 5, 5
  2. RDL:  37.5 x 9, 9, 9
  3. LP:  200 x 15, 14, 14
  4. 1-leg curl:  50 x 8, 8, 8
  5. 1-CR:  15 x 10, 10, 10

Wed 20 Feb B/C

  1. DB Bench: 20 x 10, 30 x 10, 6, 3
  2. C-Row:  10p2 x 120 x 10, 8, 6
  3. DB ROw:  35 x 10, 8, 7
  4. XTR 2p x 10, 10, 10, 10, 10

Sat 16 Feb S/A

  1. Side raise:  10 x 20, 20, 20 ss with
  2. Bent raise:  10 x 15, 15, 15 ss with
  3. F-pull:  6p x 15, 15, 15
  4. DB Curl:  18 x 10, 8, 6
  5. 1-XT:  4p x 16, 8, 6

Fri 15 Feb  Legs

  1.  Pause squat:  100 x 5, 5, 5
  2. RDL:  35 x 8, 8, 8,
  3. Leg press: 200 x 15, 12, 7
  4. SB Curl:  BW x 10, 10, 10
  5. 1-CR:  12 x 12, 12, 12

Tue 12 Feb B/C

  1. Declines:  21 x 20, 26 x 15, 6
  2. Machine Row:  180 x 15, 11, 6
  3. Push ups:  BW x 40, 15, 12
  4. DB shrug:  22 x 10, 8, 6
  5. Pull down:  135 x 15, 10, 6

Sat 9 Feb S/A

  1. B-raise:  10 kg x 12, 12, 12
  2. F-pull:  5p x 20, 20, 20, 20
  3. DB Curl: 17.5 x 12, 11, 10
  4. 1-XT:  4p x 10, 6, 4

Thur 7 Feb Legs

  1. Squat:  60 x 10, 70 x 5, 80 x 5
  2. RDL:  21 x 10, 10 35 x 10
  3. Leg press:  80 x 15, 120 x 15, 160 x 15, 200 x 15
  4. leg curl: 50 x 10, 65 x 10, 80 x 7
  5. CR:  3 x 10

Mon 4 Feb B/C

  1. DB Declines:  21kg x 23, 26kg x 8, 5
  2. Machine Row:  150 x 10, 180 x 13, 8, 7
  3. Push up:  BW x 35, 15, 13
  4. Pull down:  135 x 10, 7, 3
  5. Hex shrug:  20 x 10, 10, 10

Sat 2 Feb S/A

  1. ODBR:  10 x 20, 15, 15/15, 15, 12
  2. OCR:  6p2 x 20, 15, 15 cable raises dont feel good-omit.
  3. DB Curl:  17.5 x 10, 10, 10
  4. 1-XT:  3p x 20, 13, 9
  5. XTR:  2p x 10, 8, 6

Thur 31  Jan

  1. Squat: 100kg 10, 10, 10
  2. Leg press:  80 x 15, 120 x 15, 160 x 15, 200 x 15
  3. RDL (DB):  21 x 10, 10  35kg x 10
  4. leg curl:  50pd x 10, 65 x 10, 80 x 7
  5. CR 3 x 10

Tue 29 Jan

  1. DB Bench:  21 x 16, 9, 6
  2. M Row: 150 x 10, 165 x 10, 180 x 9
  3. P-ups:  BW 25, 12, 9
  4. H-Row:  70 x 10, 80 x 10, 90 x 10, 100 x 10.
  5. P downs:  120 x 10, 10, 9
  6. XTR:  2 p x 10, 10, 10

Sun 27 Jan

  1. ODB raise: 10 x 15, 15, 10, 10, 10, 8, 8
  2. DB Curl:  16 x 10, 10, 10
  3. 1-XT 3p x 15, 12,10
  4. M Row:  120 x 15, 15, 15

Thur 24 Jan

  1. Squat: 100 x 10, 10, 10
  2. leg curl:  70 x 7, 5, 4
  3. DB SDL: 21 x 10, 10 10
  4. 1 CRaise:  12 x 10, 10, 10

Tue 22 Jan

  1. Cable row: 10p2 x 25, 19, 14
  2. press ups:  BW x 45, 22, 17
  3. A-row:  13p2 x 13, 7, 6
  4. XTR:  1p x 15, 15, 10

Sat 19 Jan 

  1. Squat: 100kg x 10, 10, 10 ss
  2. Leg curl: 55pd x 10, 70 x 7, 5
  3. ODB Raise: 8 kg 15, 10, 7/ 10, 6, 5
  4. DB Curl:  16 x 10, 10, 10
  5. 1-XT: 3p 15, 12 , 10   left arm a little sore

Thur 17 Jan F-Body

  1. *C-Row: 9p2 x 20,15, 10
  2. Push ups:  5 x 20, 15, 10
  3. A-Row:  13p2 x 15, 10, 7
  4. BXT: 10 x 10 10, 10
  5. 1-CR:  10 x 10,, 01 10

Mon 14 Jan F-Body

  1. Squat:  100 x 10, 10, 10  superset with
  2. leg curl 7p x 9, 7, 5
  3. O-DB raise:  7 x 15, 7, 7 / 10, 8, 8
  4. DB Curl:  10 x 10, 17.5 x 10, 10, 8
  5. 1-XT:  3p x 13, 11, 8

Fri 11 Jan F-body

  1. *Cable row: 7p2 x 15, 8p2 x 15, 9p2 x 9  superset with
  2. Push ups:  BW x 40, 20, 15
  3. A-Row:  12p2 x 19, 11, 9
  4. leg curl:  7p x 5, 4, 3 superset with
  5. BXT: 5 x 8, 6, 5

* Pause 1/2 way and end of row.

Mon 7/1/2019   F-body

  1. Squat:  100 x 11, 11, 11
  2. BB CR:  100 x 12, 12, 12
  3. ODB Raise: 7 x 10, 7, 7, 7, 7, 6
  4. DB Curl:  10 x 10, 12.5 x 10, 17.5 x 10
  5. XT:  10p x 15, 7, 6

Fri 4/1   F-Body

  1. C-Row:  10p2 x 10, 6, 5* pause 1/2 & end of reps. super set with
  2. Push ups:  BW x 25, 13, 15
  3. A-Row:  12p2 x 18, 9, 7
  4. leg curl:  6p x 12, 6, 2 super set with
  5. BXT:  BW x 12, 8, 8

Tue 1/1/2019   F-body

  1. Squat:  102.5 x 10, 10, 10, 12
  2. BB CR:  102.5 x 10, 10, 10
  3. ODB P-Row:  20 x 20, 10, 10, 7
  4. DB Curl:  10 x 10, 12.5 x 10, 17.5 x 9
  5. XT:  9p x 20, 10, 9

Fri  28/12  Upper

  1. C-row:  12p2 x 21, 14, 11
  2. CCPdown:  11p x 15, 13, 13
  3. A-Row:  11p2 x 20, 12, 11
  4. In DB Row:  17.5 x 18, 15, 12, 11
  5. DB Curl:  7 x 10, 10 x 10, 12.5  10, 17.5 x 8
  6. XT:  8p x 15, 9, 8, 8
  7. XTR:  1p x 11, 11, 11

Mon 24/12 lower

  1. Squat:  100 x 10, 10, 10, 12 super set with
  2. leg curl:  6p x 10, 10, 10, 11
  3. BXT:  30 x 5, 5, 5 super set with
  4. BB CR:  100 x 12, 12, 12

Fri  21/12  Upper

  1. C-Vrow:  11p2 x 22, 13, 12
  2. CCPdown:  10p x 15, 13, 13
  3. C-Row:  11p2 x 17, 12, 9
  4. O DB R-fly:  15 x 20, 11, 11
  5. DB Curl:  7 x 10, 10 x 10, 12.5  10, 15 x 11
  6. XT:  7p x 19, 11, 7, 7
  7. XTR:  1p x 13, 8, 8

Sun 16/12 lower

  1. Squat:  100 x 10, 10, 10, 11 super set with
  2. leg curl:  6p x 10, 10, 10, 10
  3. BXT:  20 x 8, 8, 8 super set with
  4. BB CR:  100 x 11, 11, 11

Sat 15/12 upper

  1.  C-Vrow:  10p2 x 20, 10, 8
  2. CCPdown:  9p x 18, 15, 12
  3. C-Row:  10p2 x 22, 12, 10
  4. IN DB R-fly:  12.5 x 18, 16, 14
  5. DB Curl:  7 x 10, 10 x 10, 12.5  10, 15 x 10
  6. XT:  7p x 14, 10, 7, 7
  7. XTR:  1p x 10, 10, 8

Sun 9/12 Upper

  1. C-Row:  10p2 x 12, 10, 8
  2. Cable chest push down: 9p x 12, 12, 9
  3. DB bent raise:  7x 15, 10 x 15, 12.5 x 12
  4. XT:  7p x 8,7,6
  5. Db Curl:  7 x 10, 10 x 10, 12.5 x 10
  6.  Prone DB row:  12.5 x 12, 12, 8

Sat 8/12 lower

  1. Squat:  100 x 18, 11, 10
  2. leg curl:  8p x 8, 8, 6
  3. BXT:  20 x 8, 8, 6
  4. BB CR:  100 x 10, 10, 10

Sat 1/12 Lower

  1. Squat:  100 x 17, 10, 9
  2. leg curl:  7p x 11, 9, 8
  3. BXT:  12 x 10, 8, 8
  4. BB CR:  100 x 12, 12, 10

Sun 25/ 11 Upper

  1. DB Bench: 20 x 10, 10, 10, 10
  2. C-Row:  8p2:  15, 15, 15, 15
  3. Prone raise:  7kg x 15, 15, 15
  4. DB Curl: 7kg x 15, 15, 15, 12
  5. XT:  6p x 8, 8, 8, 7

Fri  23/11 Lower

  1. Squats:  100 x 15, 8, 8
  2. leg curls:  7p x 10, 8,9
  3. BXT:  12 x 10, 8, 8
  4. BB CR:  100kg x 10, 9, 8

Mon 19/11 Upper

  1. DB Bench:  30kg x 25, 11, 7
  2. C Row:  11p2 x 16, 12, 11
  3. O-prone raise:  7kg x 20, 20, 15
  4. Db Curl:  7 x 12, 12, 12
  5. XT:  10p x 10, 10, 8

Thur 11 Oct:  S/A

  1. Cable shrug:  6 p x 10, 8 p x 10, 10 p x 10, 12 p x 10
  2. DB S- Row:  7, 12.5, 15, 17.5 x 10
  3. CSR:  1p x 20, 2p x 10, 6
  4. CPB:  1 p, 2 p, 3 p x 10
  5. DB Curl:  10 x 10, 10, 10
  6. XT:  12p x 10, 6, 4, 3, 2

Tue 9 Oct:  Legs

  1. Squats:  100 x 10, 10, 10  superset with
  2. leg curls:  5p x 10, 10, 10 superset with
  3. BBCR:  60 x 10, 10, 10

Mon 8 Oct:  B/C

  1. Omni cable row:  (13 p)2 x 15, 13, 10
  2. DB Bench:  30 x 22, 11, 9
  3. SA Pdown:  6p x 17, 13, 8

Fri 5 Oct:  B/C/S

  1. DB Bench:  30 x 12, 12, 12, 8, 5
  2. Cable row:  12p x 12, 12, 12, 10, 8
  3. Pdown:  6p x 8, 6, 6
  4. C-Raise:  1p x 10, 10, 10, 8, 6
  5. C-pback:  2p x 10, 3 p x 10, 10
  6. CSR:  1 p x 10, 10, 10

Wed 3 Oct:  L/A:  Empower gym Taupo

  1. Dead-lifts:  100, 140, 160 x 5
  2. Squats:  60 x 5, 100 x 5, 130 x 5
  3. Seated leg curl: 5, 6, 7,8 p x 10
  4. LPCR:  160 x 15, 10, 10
  5. Cable curl and XT

Mon 1 Oct:  B/C/S

  1. DB Bench:  40 x 7  35 x 8
  2. W-row:  13 p x 14, 10, 7
  3. 1-A-PB:  2 p x 10, 10, 10

Sat 29 Sept: L/A

  1. Squat:  60 x 5, 100 x 5, 120 x 5, 5
  2. leg curl 6p x 6, 6, 6
  3. Cable curl: 4p x 10, 10, 10
  4. 1-A-XT:  3p x 12, 11, 10

Tue 25 Sept:  B/C/S

  1. DB Bench:  20 x 10, 35 x 15, 5  30 x 7
  2. W- row:  11p x 12, 10, 8
  3. C – row:  12p x 13, 11, 8
  4. C-raise:  1p x 10, 2p x 6, 6, 6
  5. 1-A-Pback:  4p x 8, 7, 6

Sun 23 Sept:  L/A

  1. Dlift:  60 x 5, 100 x 5, 140 x 5, 150 x 5
  2. Leg XT:   100 x 8, 8, 8
  3. LPCR:  160 x 16, 10, 8
  4. Cable curl:  4p x 10, 10, 10
  5. DXT:  12.5 x 12, 10, 8

Fri 21 Sept:  B/C/S

  1. DB declines:  30 x 21, 11, 7
  2. W-C-Row:  11p x 10, 8, 7
  3. C-Row:  12p x 12, 10, 8
  4. C-SRaise:  1p x 10, 9, 9, 8
  5. 1-A-pullback:  2p x 10, 10, 3p x 9  + XTR

Tue 18 Sept:  L/A

  1. Squats:  60 x 5, 100 x 8, 120 x 8, 8
  2. leg curl:  70 x 8, 80 x 6, 6, 6
  3. LPCR:  160 x 6, 6, 6
  4. DB Curl:  18 x 8, 8, 8
  5. DXT:  12 x 10, 10, 8

Sun 16 Sept:  B/C/S

  1. High rows:  8p x 30, 10p x 20, 12p x 12
  2. Decline DB press:  20x 30, 25 x 20, 30 x 12, 6, 6, 6
  3. DB Rows:  17.5 x 30, 20, 15, 13, 12
  4. Pull-down:  6p X 8, 5,3

Thur 13 Sept:  L/A

  1. Squats:  60 x 5, 100 x 5, 140 x 5, 100 x 5
  2. leg curl:  70 x 8, 90 x 8, 8
  3. LPCR:  160 x 17, 9, 8
  4. DB Curl:  17.5 x 15, 9, 7
  5. XT:  15 x 10, 6, 4

Wed 12 Sept: B/C/S

  1. Bench:  60 x 5, 80 x 8, 5, 3
  2. M-Row:  150 x 10, 195 x 10, 6, 3
  3. DB Inclines:  35 x 6, 30 x 4
  4. DB S Row:  21 x 10, 8, 7

Sun 2 Sept:  C/ A

  1. Bench:  60 x 5, 80 x 5, 85 x 5, 90 x 1
  2. Db Inclines:  35 x 11, 6
  3. CXT:  135 x 6, 6, 6, 6
  4. DB Curl:  18 x 10, 9, 8

Sat 1 Sept:  Legs

  1. Squats:  60 x 5, 100 x 5, 120 x 3, 140x 3, 160 x 1, 140 x 5, 100 x 5
  2. leg curl:  80 x 8, 8  90 x 8
  3. LPCR:  160 x 16, 8, 8

Saturday 25 Aug:  B/C

  1. Band aparts  3x 10
  2. DB SR:  10 x 12, 11, 10
  3. DB curl:  17.5 x 15, 10, 8, 8
  4. OXT:  15 x 11, 8  40pd x 11, 11

Thursday 23 August:  Legs

  1. Squats: 60 x 5, 100 x 5, 120 x 5, 140 x 9
  2. SLC;  60 x 8, 70 x 8, 80 x 8
  3. BXT:  5 x 5, 10x 5, 15 x 5
  4. LPCR: 140 x 18, 10, 8

Tuesday 21 August:  B/C

  1. Cable row:  120 x 8, 135 x 8, 150 x 8, 165 x 7
  2. Inclines:  60 x8, 70 x 8, 75 x 7
  3. CG pdowns:  180 x 10, 195 x 8
  4. Press ups:  30 x 8,6 BW 7

Saturday 18 August:  Shoulders and arms

  1. Band aparts 3 x 15
  2. 1-arm cable raise:  2p x 10, 10, 10
  3. DB SROW:  15 x 68 reps
  4. Ys prone:  4 x 10, 8,7

Thursday 16 August:  Arms

  1. Db curl:  17.5 x 14, 9, 8, 7
  2. OXT:  12.5 x 18, 10  1 -arm 3p x 12, 10

Tuesday 14 August:  Legs

  1. Squats:  60 x 5, 100 x 5, 120 x 5, 140 x 1, 150 x 4
  2. leg curl: 30x 8, 50 x 8, 70 x 8
  3. LPCR:  130 x 18, 11, 11

Sun 12 August:  Back and Chest

  1. DB Row:  45 x 12, 50 x 6, 5
  2. Db Bench:  35 x 14, 5
  3. P downs:  210 x 5, 195 x 5
  4. Press up:  25 x 15, 5- BW x 7

Thursday 9 August:  Shoulders and arms

  1. ODBS Row:  20 x 12, 10, 8, 8, 7
  2. DB SR:  10 x 15, 10, 8
  3. DB Curl:  17.5 x 13, 8, 5, 5
  4. OXT:  12 x 15, 7  120pd x 8, 7
  5. XTR 3p x 8, 8

Tuesday 7 August:  Legs

  1. SS Deadlift:  100 x 5, 140 x 5, 160 x 5
  2. SLC:  70, 80, 90 x 8
  3. RDL:  105 x 5, 5
  4. LPCR: 130 x 20, 12, 10

Sunday 5 August:  Back and Chest

  1. DB Row:  21 x 8, 35 x8, 41 x 8, 45 x 8, 5, 5
  2. Declines:  90 x 8, 80 x 7
  3. Pull downs (H):  195pd x 7, 180pd x 7
  4. DB foam bench:  21 x 15, 24 x 11, 7

Friday 3 August:  Legs

  1. Squat:  60 x 5, 100 x 5, 120 x 5, 140 x 7
  2. RDL:  100 x 5, 5
  3. Single leg curl:  60pd x 10, 70pd x 8, 80pd x 8
  4. DB CR:  26 x 10, 30 x 8, 35 x 6

Wed 1 August:  Shoulders and arms

  1. ODB Row:  17.5kg x 10, 10, 10
  2. DB SR:  10kg x 12, 10, 8
  3. DB Curl:  17.5 x 10, 8, 6, 6
  4. DB XT:  10kg x 18, 10, 9, 8
  5. XTR 2p x 10, 10, 10

Sunday 29 July:  Chest and Back

  1. Standing cable row:  10p x 10, 12p x 10, 13p x 10, 14p x 8, 15p x 5
  2. Declines:  60 x 8, 90 x 8, 80 x 8
  3. Pulldowns (H):  180 x 9, 165 x 9
  4. Foam roller bench:  21 x 5, 5, 5
  5. OProne row:  26 x 14, 8, 6, 5
  6. Incline FR bench:  21 x 5, 5, 5

Friday 27 July:  Legs

  1. Deadlift:  60 x 5, 100 x 5, 140 x 5, 160 x 5
  2. Squat:  60 x 5, 100 x 5, 120 x 5, 140 x 6
  3. Standing leg curl:  30 x 10, 40 x 10, 50 x 10, 60 x 8
  4. 1-CR:  26 x 16, 10, 7

Wednesday 25 July:  Shoulders and arms

  1. Leaning DBSR: 16 x 15, 12, 10
  2. Lying DBSR: 10 x 15, 12, 8
  3. DBSR: 10 x 16, 8
  4. DB Incline row:  17.5 x 14, 9, 7
  5. ODB Curl:  15 x 13, 7, 8, 6
  6. OXT:  150 x 9, 4/ 10 x 8, 7

Sunday 22 July:  Back and chest

  1. ODB Row:  26 x 14,7,5/12,8,6
  2. Declines:  90 x 6, 80 x 6
  3. Pulldowns (W):  180 x 9, 165 x 8
  4. Inclines:  80 x 5, 70 x 9
  5. Press ups:  25 x 10, 5

Friday 20 July:  Legs

  1. Deadlift: 60 x 5, 100 x 5, 130 x 5, 150 x 5
  2. Squat:  60 x 5, 100 x 5, 120 x 5, 140 x 5 (above parallel)
  3. leg curl:  55 x 8, 70 x 8 +4x, 5 + 4x.
  4. LPCR:  120 x 18, 10, 9

Wednesday 18 July:  Shoulders and arms

  1. Leaning DB raise:  12 x 10, 14 x 10, 16 x 10
  2. Lying DB side raise:  8x 10, 10 x 10, 10
  3. DB SR:  10 x 10,10
  4. O seated Curl:  15 x 8,7/ 15 x 5,5
  5. XT:  135 x 14,7  DB XT:  10 x 5,5

Sunday 15 July:  Back and chest

  1. In Bench:  60 x 5, 70 x 6,5
  2. Pulldowns:  165pd x 9,5
  3. Declines:  80 x 12, 5
  4. Omni prone DB row:  24 x 10  30 x 8, 6

Friday 13 July:  Legs

  1. Squats: 100 x 5, 120 x 5,5,5
  2. leg curl:  55 x 10, 70 x 5, 85 x 4
  3. LPCR:  120 x 17,12,9

Wednesday 11 July:  Shoulders and arms

  1. Side raise:  12.5 x 10, 15 x 8, 17.5 x 6,6
  2. Face pull:  7p x 10,10,10
  3. Seated DB Curl:  14 x 8,8,8
  4. DB XT:  14 x 6,4    12 x 6

Monday 9 July:  Back and chest

  1. In BB Bench:  80 x 8,4  60 x 9
  2. Pull downs: 7p x 15, 7, 5
  3. DB Declines:  35 x 12, 5  20 x 12
  4. Cable row:  (14p)2 x 10, 5, 5, 4  (10p)2 x 10,10,10

Friday 6 July:  Legs

  1. Cable squats:  7p2 x 10, 8p2 x 10, 9p2 x 10, 10p2 x 10, 11p2 x 10, 12p2 x 10, 13p2 x 10, 14p2 x 10
  2. leg curl: 6p x 10,10,10, 7
  3. BXT: 20 x 6,6,6
  4. 1-CR:  25 x 10,10,10

Wednesday 4 July:  Shoulders and arms

  1. Low row: 13p2 x 10, 8,6
  2. Wide row: 13p2 x 10, 8,6
  3. Side row: 7p2 x 11,11,10
  4. DB Curl: 11,8,6
  5. XT:  14p x 11,7,4

Monday 2 July:  Back and chest

  1. In Db Bench:  30 x 10,10,10,6
  2. Pull downs:  6p x 10,10,10,8
  3. Push ups:  15 x 10,10,6
  4. Cable row:  13p2 x 10,10,10

Saturday 30 June: Legs

  1. Squats:  100 x 15, 8, 8
  2. leg curl:  7p x 16, 8, 6
  3. BXT:  15 x 6,6,6
  4. 1-CR:  22.5 x 15, 12, 8

Wednesday 27 June: Shoulders and arms

  1. Wide row:  13p2 x 15, 8, 6
  2. Low row:  13p2 x 10, 7, 5
  3. S-row:  7p2 x 10, 10, 8
  4. DB Curl:  20 x 10, 7,5
  5. XT: 14p x 10, 6, 4

Monday 25 June: Back and chest

  1. In Db Bench: 40 x 10.  30 x 10,5
  2. Chins:  5 x 14,5  BW x 5
  3. Press ups:  15 x 14,7, 5
  4. Cable row: 13p2 x 15, 8, 5

Friday 22 Jun:  Legs

  1. Squats:  100 x 13, 9, 7
  2. leg curl:  7p x 15, 8, 6
  3. BXT:  10 x 10, 8, 6
  4. 1-CR:  20 x 17, 14, 10

Thursday 21 June: Shoulders and arms

  1. Wide  row:  12p2 x 17, 13, 8
  2. wide low row: 12p2 x 12, 8, 6
  3. S-row:  6p2 x 15, 12, 8
  4. DB Curl:  22.5 x 9,6,4
  5. XT:  13p x 13, 8, 6

Monday 18 June: Back and Chest

  1. In DB Bench:  35 x 20.  30 x 15, 10 super set with
  2. Chins:  BW x 21, 7, 5
  3. Press ups:  10 x 20,9,5 super set with
  4. Cable row:  12p2 x 21, 11, 11

Friday 15 June: Legs

  1. Squat:  100 x 11, 8, 6
  2. leg curl:  6p x 15, 9, 8, 7
  3. BXT:  BW x 20, 20.  10 x 13
  4. 1-CR:  17.5 x 20, 15, 10

Wed 13 Jun: Shoulders and arms

  1. Side raise:  6p2 x 13, 11, 10
  2. Wide low row:  12p2 x 15, 8, 7
  3. Db Curl:  20 x 10, 7, 5
  4. XT:  12p x 17, 12, 9

Monday 11: Jun Back and chest

  1. In DB Bench:  35 x 16  30 x 7,6,5  super set with
  2. Prone DB row:  30 x 12, 7,6
  3. Chins:  BW:  18, 7, 6 super set with
  4. Pushups:  20 x 12, 6,6

Friday June 8:  Legs & Arms

  1. F Squat: 60 x 5, 100 x 5, pause squat 100 x 5
  2. Dlift: 60 x 8, 100 x 5, 140 x 5, 5
  3. Leg curl: 50 x 5, 65 x 5, 80 x 5, 95 x 4
  4. LPCR: 120 x 20, 13, 9
  5. DB Curl: 20 x 8, 5,4
  6. DBXT: 30 x 13, 7, 4

Wednesday 6 June: Back, chest and shoulders

  1. Cable row:  10p2 x 10, 13p2 x 15, 8, 5
  2. In DB Bench:  35 x 15, 7, 5
  3. Chins:  BW x 20, 9, 5
  4. DB Press:  30 x 9
  5. Db S Row:  30 x 15, 9, 5
  6. Low row(w):  13p x 15, 14p x 13, 15p x 13

Saturday June 2:  Back and chest

  1. Bench:  60 x 7, 80 x 10, 6
  2. DB P Row:  21 x 10, 30 x 8,6
  3. In DBB:  35 x 11, 5
  4. Chins:  BW x 8, 10 x 7, BW x 7
  5. Press ups:  25 x 7, 6
  6. I-Row: BW x 14, 11

Sunday 27 May: legs and arms

  1. Squats:  60 x 5, 100 x 5, 18, 7
  2. leg curl: 50 x 5, 65 x 5, 80 x 5, 95 x 4
  3. LPCR:  120 x 20, 13, 11
  4. DB curl:  20 x 10, 6, 6
  5. OXT:  135 x 10, 11, 11

Saturday 26 May:  Upper

  1. Bench:  60 x 8, 80 x 1, 90 x 1, 100 x 1,2
  2. Bench Row:  40 x 10, 50 x 8, 7, 6
  3. M-Press:  100 x 10,6,5
  4. Chins BW x 18, 9, 6
  5. Side row:  20 x 10, 10, 26 x 10
  6. XTR:  2p x 10, 3p x 13

Sunday 20 May: Lower and arms

  1. Deadlift:  60 x 5, 100 x 5, 140 x 5,5
  2. leg curl:  55 x 5, 70 x 5, 85 x 5,2
  3. LPCR:  120 x 17, 13, 11
  4. OXT:  135 x 9, 9, 9 ss with
  5. DB curl:  20 x 8, 5, 3

Saturday 19 May:  Upper

  1. Bench: 60 x 5, 80 x 1, 90 x 1, 100 x 1, 105 x 1, 60 x 12, 8 (partials)
  2. DB row:  35 x 5, 41 x 5, 50 x 8, 57.5 x 5
  3. Machine press:  90 x 12, 8, 6 ss with
  4. Chins:  BW x 17, 9, 6
  5. Incline Side row: 17.5 x 10, 10, 10
  6. XTR:  2p x 10, 3p x 12

Sunday 13 May:  Lower and arm

  1. Squat:  60 x 5, 100 x 5, 120 x 3, 140 x 2, 100 x 17
  2. leg curl:  7p x 8, 6, 4
  3. LPCR:  120 x 12, 10, 8
  4. DB Curl: 20 x 10, 7, 5
  5. OXT:  10p x 11, 11, 12

Saturday 12 May:  Upper

  1. ODB Bench: 35 x 18, 7, 9
  2. Low row S+5:  15, 11,10,7
  3. LDBR:  18 x 15, 10, 7
  4. Pull down:  150 x 14, 7, 5
  5. XTR:  1p x 8, 2p x 8, 3p x 11

Tuesday 1 May:  Shoulders and arms

  1. DB high inclines:  26 x 15, 8,3
  2. LDBR:  17.5 x 15,12,9
  3. Low row:  S +15:  11, 10,9
  4. XTR: 2p x 17, 13, 11
  5. DB curl: 18 x 17,9,5
  6. OXT:  105pd x 11, 11, 11

Sunday 29 April:  Back and chest

  1. Bench 60x 5, 90 x 1, 100 x 1,1
  2. Low row S+10x 18, 12,8
  3. DB declines: 37.5 x 15, 8
  4. Pull downs:  150 x 14, 9
  5. DB Bench:  35 x 11, 6
  6. Cable pull ins:  10p2 x 10, 11p2 x 10, 12p2 x 7
  7. XTR:  2p x 5, 3px 5, 4p x 5

Wednesday 25 April: Legs

  1. Squats:  60 x 5, 100 x 5, 120 x 3, 140 x 7, 100 x 14
  2. Deadlift:  60 x 5, 110 x 5, 5
  3. leg curl:  80x 8, 55 x 12
  4. LPCR:  90 x 20,12

Sunday 22 April:  Shoulders and arms

  1. DB press:  24 x 19,9,7
  2. LDBRaise:  15 x 15, 10, 9
  3. Low row:  160pd x 18, 11, 8
  4. XTR:  2px8, 3px8,8
  5. DB curl:  18 x 16, 8, 5
  6. Decline CGBench 60 x 18,8,6

Friday 20 April:  Back and Chest

  1. Bench:  60 x 5, 80 x 1, 90 x 1, 100 x 1, 105 x 1
  2. DB Inclines:  35 x 17
  3. 1-incline row:  75 x 10, 90 x 10, 120 x 10
  4. DB Declines:  35 x 12, 6
  5. C-decline row:  135 pd x 16, 10, 9
  6. DB Bench:  30 x 15, 6

Wednesday 18 April:  Legs

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

Monday 16 April:  Shoulders and Arms

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

Saturday 14 April:  Back and Chest

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

Wednesday 11 April:  Legs

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

Saturday 7 April:  Chest, shoulders and biceps

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

Wednesday 4 April:  Legs

  1. Squat:  60 x 8, 100 x 5, 120 x 3, 140 x 5, rest pause 100 x 5
  2. DB RDL:  45 x 8, 8
  3. leg curl:   50 x 5, 65 x 5, 80 x 5 + 10 sec sc
  4. 1-CR:  30 x 9, 6

Sunday 1st April:  Upper body

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

Thursday 29 March:  Legs and arms

  1. Romanian dead lift:  90 x 8, 8
  2. leg curl: 7p x 5, 4
  3. 1-CR: 30 x 7, 5
  4. DB Curl: 20 x 11, 6
  5. Triceps XT:  12p x 11, 7

Tuesday 27 March: Back, chest and shoulders

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

Sunday 25 March:  Legs and arms

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

Friday 23 March:  Back, chest and shoulders

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

Wednesday 21 March:  Legs & arms

  1. DB RDL: 40 x 10, 10, 10
  2. leg curl:  7p x 10, 8, 6
  3. DB curls: 20 x 12, 8, 5
  4. LXT: 12p x 15, 8, 6

Sunday 18 March:  Back, chest and shoulders

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

Thursday 15 March: Legs @ Karamu

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

Monday 12 March:  Chest and back

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

Saturday 10 March:  Legs and abs

  1. Deadlift:  60 x 5, 100 x 5, 140 x 2, 175 x 5
  2. Front squat:  60 x 5, 80 x 5, 90 x 5  easy.
  3. 1-leg curl: 30 x 5, 40 x 5, 55 x 5 negatives each leg & 10 positives.
  4. 1-CR:  BW x 10, 20 x 10, 25 x 10, 6

Thursday 8 March:  Back and biceps

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

Tuesday 6 March:  Chest, shoulders and Triceps

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

Saturday 3 March:  Legs

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

Thursday 1 March:  Back and Biceps

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

Monday 26 Feb:  Chest, shoulders, Tris

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

Saturday 24 Feb: Hams/Calves

  1. Dead-lift:  60 x  8  , 100 x  5  , 140 x  1   , 170 x  5  , 3 semi sumo
  2. 1-legged RDL: 12kg x 8, 16 x 8, 24 x 8, 42 x 5
  3. 1-legged leg curl: 20pd x 10, 30 x 5, 5
  4. 1-legged leg CR: BW x 10, 10 x 10, 15 x 6- sissy c-raise bw x 20
  5. Roll out:  BW x 10, 5 x 10

Thursday 22 Feb:  Shoulder and Arms

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

Tuesday 20 Feb:  Quads/Abs

  1. Squat:  60 x 10, 100 x 5, 120 x 5, 140 x 4, 120 x 5(pause)
  2. F-squat:  60 x 5, 70 x 5, 5
  3. 1-leg press:  80 x 10, 9, 8
  4. Rollout:  Bw x 10, 5 x 10, 10 x 8

Sunday 18 Feb:  Back and Chest

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

Saturday 17 Feb:  Bench qualifier & workout

  1. Bench only comp – Ypuk:  80 kg, 90 kg, 100 kg @ 66kg
  2. High Pull: 60 x 12, 70 x 12, 10
  3. DB side row:  25 x 12, 30 x 12
  4. Db Shrug:  30 x 10, 35 x 10, 37.5 x 10, 40 x 8
  5. 1-arm tri-XT:  3 x 10, 1 x 3

Wednesday 14 Feb:  Legs

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

Sunday 11 Feb:  Back and Biceps

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

Friday 9 Feb:  Chest, shoulders and Tris

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

Wednesday 7 Feb:  Legs

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

Sunday 4 Feb:  Back, chest and arms

  1. 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
  2. Wide row: 180 pd x 12, 11, 5
  3. W-shrug: 70 kg x 16, 11  ss with Front raises: 12 kg x 10, 8
  4. Pull downs:  165 pd x 14, 7
  5. Side raise:  15 kg x 15, 12, 8

Friday 2 Feb:  Legs and arms

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

Wednesday 31 Jan:  Back, chest and shoulders

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

Sunday 28 Jan:  Legs and arms

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

Friday 26 Jan:  Back, chest and shoulders

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

Wednesday 24 Jan:  Legs and arms

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

Sunday 21 January:  Back, chest & shoulders

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

Saturday 20 January:  Legs & arms

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

Wednesday 17 January:  Back, chest and shoulders

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

Monday 15 January:  Legs and arms

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

Friday 12 Jan:  Back, chest and shoulders

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

Wednesday 10 Jan:  Legs and Arms

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

Monday 8 Jan:  Back, chest and shoulders

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

Fri 5 Jan:  Full body

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

Wed 3 Jan 2018:  Full body

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

31 December: Back, chest and shoulders @ A

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

30 December:  Legs and arms @ A

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

28 December:  Back, chest and shoulders @ A

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

27 December:  Legs and arms @ A

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

23 December:  Back, chest and shoulders @ A

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

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

19 December: Back, chest and shoulders @ K

  1. BB Inclines:               70 kg x 12, 6, 4  super set with DB row
  2. Db Row:                      40 kg x 13, 8, 8
  3. Wide Row:                 13 p x 7, 4      10 p x 10    7 p x 17 super set with
  4. Alt-Side raise:          15 kg x 15, 12, 10
  5. 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

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

15 December:  Back, chest and shoulders @ K

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

13 December: Legs and Arms @ A

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

10 December: Back, chest and shoulders @ K

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

9 December:  Legs and Arms: 66 kg @ Aspyre

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

7 December:  Back, chest and shoulders @ Karamu

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

4 December:  Leg and arms @ Karamu

  1. Squat:     100 kg 16, 8
  2. Leg XT:   5p 12, 8 ,6
  3. DB curl:  20 kg 8, 6, 5
  4. XT:            12 p 14, 7, 5

2 December:  Back, chest and shoulders @ Karamu

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