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Training & Diet December 2020

IMG_9943 (2)
2012 NABBA-WFF Auckland       Champs

Weight:  67 kg

Diet: 2 meals per day

Meal 1:  Oats 100g, blueberries & whey.

Meal 2:  Meat 100-200g or no meat + unlimited veges.

Training:  2 x per week

Day 1:  Legs & Arms

Day 2:  Back, Chest & Shoulders.

Friday 18th Dec:  Back, Chest & Shoulders

  1. Omni DB Bench 35kg x 20, 9  30kg x 20, 9  27.5 x 10, 7
  2. DB Row  41kg x 10 3 sets
  3. Pull downs  56 kg x 10  63 kg x 10  70 kg x 10
  4. BB wide row 40kg x 10, 10, 10 (ROB) rest only briefly
  5. DB Side row  17.5 kg x 12, 12, 12

Tuesday 15th Dec:  Legs & Arms

  1. Squats  80kg x 10  3 sets (recovering from knee injury)
  2. Deadlifts 60kg x 5, 100kg x 5, 140kg x 5
  3. DB CR 20kg x 10 3 sets.
  4. Omni DB Curl 17.5kg x 10 3 sets &  2 x 10
  5. DB Pull over extension 30 kg x 10, 9, 8 & 3 x 10
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Training: weights 2 x per week

IMG_0311
Supry Sos helping me backstage at Nationals on my birthday 2009.

Tue

Fri 10 Jan B, C, S

  1. DB Bench:  35 x 15, 30 x 10, 8
  2. Cable Row:  135 x 21, 10, 7
  3. In Press up:  BW x 17, 12, 12
  4. 1- Pull down:  90 x 12, 8, 7
  5. W-row:  90 x 15, 15, 15
  6. Cable S-raise:  20p x 10, 30p x 10, 20p x 10, 10, 10

Mon 6 Jan 2020!

  1. Step ups:  BW x 20, 15 x 20, 25 x 20
  2. leg curls:  5p x 8, 6p x 6, 7p x 4 ss with
  3. BXT: 5 x 10, 10, 10
  4. LPCR:  120 x 17, 16, 16
  5. Cable curl:  4p x 10, 10, 8
  6. XT:  10p x 10, 10, 10

Mon 30/12 L & A

  1. 120 x 50, 35, 30 = 115
  2. leg curl:  5p x 20, 12, 8 = 40
  3. LPCR:  120 x 16, 16, 16
  4. BXT:  BW x 15, 15, 15
  5. Cable curls: 3 x 8-15
  6. XT:  3 x 8-15

Fri 27/12 B, C, S

  1. DB Bench:  30 x 29, 12, 10
  2. C-Row:  12p2 x  29, 12, 10
  3. In DB press:  22.5 x 10, 8, 6
  4. Pulldowns:  6p x 16, 10, 8
  5. Cable side raise:  1p x 20, 16, 12
  6. Wide row:  11p2 x 10, 10, 10

Mon 23/12 L & A

  1. LP:  120 x 40, 30, 30 = 100 super set with
  2. leg curl:  5p x 15, 15, 15= 45
  3. BXT:  BW x 12, 12, 12 = 36 ss with
  4. LPCR:  120 x 15, 15, 15= 45
  5. Cable curl (face away):  3p x 18, 12, 10, 8 ss with
  6. DB LXT:  7 x 30, 16, 12, 8 = 66

Sat 2/11   B,C,S

  1. DB Bench:  30 x 10, 35 x 13, 6
  2. C-Row:  12p2 x 10, 14p2 x 13, 9
  3. In DB Fly:  30 x 7, 5
  4. W-Row:  12p2 x 8, 6
  5. Side raise:  12.5 x 15, 12, 8
  6. Pulldowns:  6p x 8, 6
  7. Press ups:  BW x 35, 10, 5

Sun 13/10  L & A

  1. 1/2 Squat:  60 x 20, 20, 20
  2. leg curl:  5p x 20, 15, 10
  3. LPCR:  100 x 20, 20, 20
  4. DB Curl:  15 x 10, 10-spider curl:  12.5 x 10, 10
  5. DBFP:  12.5 x 10, 10-XT 8p x 10, 10

Fri 11/10 B, C, S

  1. DB Bench:  35 x 10, 10, 7
  2. DB Row (prone):  30 x 10, 10, 10
  3. DB In fly: 25 x 10, 7
  4. Pull down: 6p x 10, 10
  5. Pull backs:  2p x 10, 10, 10
  6. Side raise: 10 x 10, 10, 10
  7. Inc Raise: 10 x 10, 10, 10

Thur 3/10 B, C, S

  1. DB Bench:  20 x 8, 35 x 18, 7
  2. Cable Row:  50 x 8, 66 x 6, 74  x 7
  3. DB In fly: 25  12, 7, 6
  4. Pull down:  66 x 8, 7
  5. Pull backs:  3 x 10-15
  6. Side raise: 3 x 10
  7. Inc Raise: 2 x 10

Sat 28/ 9 L & A *injured knee

  1.  Bulgarian Split Squat: BW x 10, 7 x 10, 10 x 10, 12.5 x 10
  2. leg curl: 5p x 10, 6p x 10, 8
  3. DB Romanian deadlift:  30 x 10, 10, 10
  4. LPCR: 100 x 15, 14, 13
  5. DB Curl: 10 x 10, 10, 10, 10, 10, 10 ss with
  6. Lying XT:  10 x 10, 10, 10, 10, 10, 8

Wed 25/9 B, C, S

  1. DB Bench:  30 kg x 6, 35 x 6, 40 x 10 ss with
  2. Cable Row:  12p x 8, 13p x  x 6, 14p x 6, 15p x 8
  3. DB Incline fly: 25 kg x 10, 10  ss with
  4. Pull down:  6p x 8, 7p x 7
  5. Cable pull:  1p x 10, 10 – S Raise:  10 x 10 10 – Incline raise:  10 x 10, 10

Sat 21/ 9 L & A

  1.  Bulgarian Split Squat: BW x 10, 7 x 10, 10 x 10, 12.5 x 10
  2. leg curl: 5p x 6, 6p x 6, 7p x 6, 8p x 7
  3. BXT: BW x 10, 10
  4. LPCR: 90 x 15, 15, 15
  5. Spider Curl:  15 x 13, 10 ss with L DB French press:  12.5 x 13, 10
  6. DB Curl:  12.5 x 9, 7 ss with Triceps P-downs:  6p x 10, 10

Wed 18/9 B, C, S

  1. DB Bench:  30 kg x 6, 35 x 6, 40 x 10 ss with
  2. DB Row:  40 kg x 6, 50 x 6, 60 x 7
  3. DB fly: 25 kg x 10, 10  ss with
  4. DB P-OVA:  25 kg x 10, 10
  5. W Row: 13p x 8, 8  ss with Cable pull:  1p x 10, 10
  6. S Raise:  10 x 10 10 ss with Incline raise:  10 x 10, 10

Mon 16/9:  Beep test- 10.1

Sat 14/ 9 Legs and arms

  1. Squat:  60 x 6, 80 x 6, 100 x 6, 105 x 10
  2. leg curl:  5p x 6, 6p x 6, 7p x 6, 8p x 7
  3. BXT:  BW x 8, 8, 8
  4. LPCR:  80 x 18, 18, 18
  5. S-Curl:  15 x 12, 10 – DB Curl:  12.5 x 8, 6, 5
  6. DBFP:  12.5 x 12, 10 – XT:  6p x 8, 6, 5

 

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Training 10 April 2019 – 11 Sep 2019

09-INBATar-Oalls
First overall physique title- INBA Taranaki 2009- 64 kg

Wed 11 Sep

  1. DB Bench:  30 x 6, 40 x 11, 35 x 9  ss DB-Row:  40 x 6, 45 x 6, 50 x 6, 55 x 6
  2. Db fly:  22.5 x  15, 10, 8 ss  P-OVA:  22.5 x  15, 10, 8
  3. X-OVA:    7p x  15, 12, 10 ss Pull down: 6p x 13, 10, 8

Sun 8 Sep

  1. W-row: 12p2 x 12, 8 ss F-Raise:  10 x 10, 8
  2. C-pull: 1p x 10, 8 ss SR:  10 x 15, 8
  3. I-Raise:  10 x 16, 15
  4. Lying XT:  12.5 x 12, 8   S-curl: 12.5 x 12, 10 10, 8
  5.  XT:  10p x 10, 8 ss DB Curl 10 x 8, 6

Sat 7 Sep

  1.  Squat:  60 x 6, 80 x 6, 100 x 13
  2. leg curl:  5p x 6, 6p x 8, 7
  3. BXT:  5 x 6, 7 x 6, 10 x 12
  4. LPCR:  80 x 15, 15, 15, 15

Thu 5 sep

  1.     4km jog

Wed 4 Sep

  1. Db Bench:  30 x 35, 16, 12 ss  C Row:  11p2 x 25, 16, 16
  2. Db Fly:  22.5 x 12, 9, 8 ss  P OVA: 22.5 x 15, 10, 10
  3. X Ova:  7p x 10, 8, 6 ss Pdown:  6p x 12, 9, 7

Tue

  1.      3 km jog

Mon 2 Sep

  1. Front raise: 7.5 x 20, 15, 15
  2. S Raise: 7.5 x 20, 15, 15
  3. Prone Raise: 7.5 x 20, 15, 15
  4. Incline Raise: 7.5 x 20, 15, 15
  5. Lying XT: 10 x 17, 10, 9, 8
  6. DB Curl incline:  10 x 17, 12, 12 – inclines: 10 x 12, 8

Wed 28 Aug

  1. Db Bench:  30 x 31, 15, 10 ss C-Row:  10p2 x 31, 16, 12
  2. DB fly:  22.5 x 15, 10 ss POVA:  22.5 x 12, 10
  3. XOVA:  6p x 15, 15 ss SAPD:  10p x 13, 11

Sun 25 Aug

  1. DB CG Bench:  30 x 12, 9 ss IR:  8 x 11, 9 ss SR 8 x 11, 9
  2. W Row:  10p x 15, 11p x 15, 12p x 13 ss C-pull 1p x 11, 11, 11
  3. DB Curl:  20 x 13, 7 ss DB French press:  10 x 14, 9
  4. S-Curl:  10 x 14, 9 ss XT:  8p x 10, 9

Fri 23 Aug

  1. LP:  100 x 31, 20, 20
  2. leg curl:  5p x 14, 7, 4
  3. RDL:  70 x 10, 10, 10
  4. CR:  22.5 x 10, 10, 10

Wed 21 Aug

  1. DB Bench:  35 x 10, 40 x 11 ss DB Row:  35 x 11, 40 x 8
  2. DB fly:  22.5 x 10, 10 ss P-OVA:  25 x 10, 10
  3. XOVA:  6p x 15, 15 ss SAPD:  10p x 10, 10

Sun 18 Aug

  1. DB Press:  22.5 x 21, 13, 9 ss IR: 7 x 15, 15, 15
  2. DBR:  7 x 20, 20  ss  W-Row:  7p x 20, 20, 20
  3. O DB Curl:  20 x 12, 10 x 12, 10 x 13
  4. O XT:  12p x 16, 9p x 13, 6p x 13

Fri 16 Aug

  1. Squats:  100 x 10, 10, 10
  2. leg curls:  8p x 9, 9, 9
  3. CR:  20 x 10, 10, 10

Wed 14 Aug

  1. DB Bench:  40 x 8, 6, 4
  2. DB Row:  35 x 10, 10, 11
  3. XOVA:  6p x 15, 12, 10
  4. DB Fly:  22.5 x 8, 8, 8
  5. Pull over:  30 x 9, 8, 7
  6. SAPD:  10p x 12, 10, 10

Sun 11 Aug

  1. DB Press:  22.5 x 19, 10, 8 ss Incline raise 7 x 15, 15, 15 ss
  2. DBR 7 x 15, 15, 15.
  3. DB Curl:  20 x 11  DB Incline:  10 x 12  S-Curl:  10 x 10, 8
  4. CG Bench:  40 x 23  OHXT:  7p x 20  Pdown:  10p x 10

Fri 9 Aug

  1. Leg press:  120 x 20, 160 x 20, 180 x 20
  2. leg curl:  6p x 10, 8p x 9, 7, 6
  3. LPCR:  80 x 12, 12, 12

Wed 7 Aug

  1. DB Bench:  35 x 20, 8, 5
  2. Db Fly:  20 x 11, 10, 8
  3. X OVA: 4p x 20, 15, 10
  4. DB Row:  40 x 10, 55 x 8, 6, 4
  5. C-Row:  15 x 10, 8, 10
  6. P-down:  6p x 12, 8, 6

Sun 4 Aug

  1. DB Curl:  20 x 10, 8 + c-curl 5p x 50 reps
  2. XT:  12p x 16, 8 + pdowns 5p x 50 reps

Sat 3 Aug

  1. Squats: 60 x 10, 100 x 10, 10, 10
  2. leg curls:  6p x 10, 8p x 7, 6, 5

Wed 31 Jul

  1. DB Bench:  20 x 15, 30 x 11, 40 x 9, 30 x 9
  2. DB Row:  40 x 10, 45 x 10, 50 x 11
  3. Press ups:  20 x 27, 18, 12
  4. W-Row:  13p2 x 12, 14p2 x 12, 15p2 x 9

Sun 28 Jul

  1. DB Press:  25 x 7, 22.5 x 12, 8 ss WRow:  13p2 x 21, 12
  2. SR:  12.5 x 10, 15 x 10, 10 ss BRaise 15 x 20, 20, 20
  3. DB Curl:  20 x 8, 8- S-Curl:  15 x 6, 6
  4. XT:  12p x 14, 8 – OHXT:  8p x 14, 12

Fri 26 Jul

  1. LP: 120 x 15, 160 x 20, 180 x 12
  2. leg curl:  6p x 10, 7p x 10, 8p x 7
  3. BXT:  BW x 12, 12, 12

Wed 24 Jul

  1. Db Bench:  30 x 10, 35 x 10, 10, 12
  2. C-Row:  13p2 x 15, 14p2 x 15, 15p2 10
  3. Press up:  20 x 18, 12, 10
  4. C-WRow:  13p2 x 10, 14p2 x 10, 15p2 x 7

Sun 21 Jul

  1. DB Press:  22.5 x 18, 10, 8 ss W Row:  13p2 x 20, 11, 10
  2. SR:  12.5 x 20, 20, 20 ss BRaise:  22.5 x 15, 11, 10
  3. DB Curl:  17.5 x 15, 11, 9
  4. XT:  12p x 14, 9, 6  + XTR

Fri 19 Jul

  1. Squat:  60 x 10, 100 x 10, 10, 10
  2. leg curl:  5p x 10 7p x 10 8p x 6, 5
  3. BXT:  BW x 10, 10 x 10, 12 x 10
  4. SCR:  40 x 15, 12, 10

Wed 17 Jul

  1. DB Bench:  30 x 12, 40 x 10, 30 x 22
  2. DB Row:  30 x 10, 40 x 10, 45 x 10, 50 x 8
  3. Press up:  20 x 15, 15  BW x 42
  4. C-WRow:  12p2 x 20, 13p2 x 15, 14p2 x 12

Sun 14 Jul

  1. DB Press:  20 x 15, 11, 9 ss W-Row 12p2 x 20, 15, 12
  2. W S-Raise 10 x 15, 12.5 x 15, 12
  3. DB Curl:  17.5 x 13, 10, 8
  4. XT:  12p x 13, 8, 6

Thur 11 Jul

  1. LP: 150 x 15, 15, 15
  2. leg curl:  7p x 8, 5, 4
  3. Dlft:  60 x 8, 100 x 8, 8
  4. CR:  30 x 15, 15, 15

Tue 9 Jul

  1. DB Bench:  30 x 10  35 x 10, 10, 9
  2. DBBRow:  30 x 10  35 x 10, 10, 10
  3. Press up:  20 x 10, 10, 10, 10
  4. C-WRow:  11p x 10, 12p x 10, 13p x 10, 14p x 9

Sat 6 Jul

  1. DB press:  17.5 x 20, 16, 15 ss W Row:  10p2 x 20, 16, 15
  2. BB Wrow:  9p x 20, 10p x 20, 16, 15
  3. DB Curl:  17.5 x 12, 9, 7
  4. 10p x 12, 9, 7

Thur 4 Jul

  1. Squat:  60 x 10, 80 x 10, 90 x 10, 100 x10
  2. leg curl:  5p x 10, 6p x 10, 7p x 9, 9, 7
  3. BBRDL:  100 x 8, 8
  4. DBCR:  30 x 15, 15, 15

Tue 2 Jul

  1. DB Bench:  30 x 10 40 x 8 30 x 17, 17
  2. DB Row:  40 x 10 50 x 9, 9
  3. Press up:  20 x 12, 12.
  4. W Row:  11p x 10 12p x 10 13p x 12
  5. XTR

Sat 29 Jun

  1. BB Press:  40 x 20, 10, 8 ss C Row:  12p2 x 20, 14, 11
  2. BB Wrow:  40 x 20, 20, 20, 20 45 x 14, 50 x 11
  3. DB Curl:  18 x 13, 8, 6
  4. XT:  135 x 11, 7, 3

Mon 24 Jun

  1. DB Bench:  35 x 19, 9, 8
  2. DB Row:  41.5 x 10 45 x 10, 50 x 8
  3. Press up:  25 x 10, 16   DB fly: 17.5 x 15
  4. W Row:  120 x 10  135 x 10 150 x 8

Fri 21 Jun

  1. BB Press:  40 x 10, 10, 10 SS W-Row 11p2 x 10, 10, 10
  2. BB W Row:  40 x 10, 10, 10
  3. DB Curl:  20 x 10, 9, 8
  4. XT:  10p x 12, 9, 7

Wed 19 Jun

  1. Squat:  95 x 10, 10, 10
  2. leg curl:  6p x 11, 7, 5
  3. BBRDL:  90 x 7, 7
  4. DB CR:  30 x 12, 12, 13

Mon 17 Jun

  1. DB Bench:  30 x 10, 35 x 10, 41.5 x 5
  2. Db Row:  30 x 10, 10 41.5 x 10, 45 x 10 50 x 6
  3. Press up 20 x 12, 20 slow, fast
  4. W -row:  135 x 10, 150 x 10, 10
  5. XTR:  2p x 10, 10, 10

Fri 14 Jun

  1. DB Press:  22.5 x 14, 11,10
  2. O-Row:  11p2 x 10, 8, 7 & 40 x 15, 15,15
  3. DB Curl:  20 x 9, 8, 7
  4. XT:  12p x 10, 7, 5

Mon 12 Jun 

  1. LP:  200 x  15, 15, 15
  2. leg curl:  5p x 10, 65 x 10, 80 x 6
  3. Db RDL:  41.5 x 8, 8, 8
  4. DB CR: 30 x 13, 13, 13

Fri 7 Jun 

  1. O-ROw:  22.5 12, 11, 10
  2. DB press:  22.5 x 12, 11, 10
  3. DB Curl:  20 x 8, 7, 7
  4. XT:  11p x 14, 10, 9

Wed 5 Jun

  1. Squat:  90 x 10, 10, 10
  2. leg curl:  6p x 11, 7, 5
  3. BBRDL:  90 x 7, 7
  4. DBCR:  30 x 12, 12, 13

Mon 3 Jun

  1. DB Bench:  35 x 17, 9, 7
  2. DB Row:  45 x 10, 10, 9
  3. Press up:  15 x 17, 5 fast, NA
  4. wide row:  8p2 x 20, 15, 13

Fri 31 May

  1. DB Press:  22.5 x 10, 10, 9
  2. ODBR:  22.5 x 15, 15/15, 15/15, 15
  3. DB Curl:  20 x 7, 7, 7
  4. XT:  11p x 12, 10, 9

Wed 29 May

  1. LP:  160 x 15, 15, 12
  2. leg curl:  6p x 9+4, 5+5, 4+5
  3. BBRDL:   160 x 5, 100x 5, 5
  4. DBCR:  30 x 12, 12, 12

Mon 27 May

  1. DB Bench:  35 x 15, 7, 6
  2. C-HRow:  11p x 15, 10, 9
  3. Press ups:  10 x 10, 7
  4. Pdown:  6p x 7, 7

Fri 24 May

  1. DB Press:  20 x 15, 12, 10
  2. ODBR:  20 x 15, 15, 15
  3. I-ROw:  BW x 22, 14, 14
  4. DB Curl:  20 x 6, 6, 6
  5. XT:  10p x 10, 8, 7

Wed 22 May

  1. Squat:  70 x 10, 10, 10
  2. leg curl:  5p x 10, 10, 10
  3. RDL:  80 x 10, 10, 10
  4. DB CR:  30 x 10, 10, 10

Mon 20 May

  1. DB Bench:  30 x 32, 10, 8
  2. DB Row:  45kg x 15, 10, 8
  3. press ups:  10 x 10, 8 NA
  4. Pdown:  120 x 17, 8

Fri 17 May

  1. DB Press:  20 x 10, 10, 11
  2. ODBR:  20 x 15, 15/15, 15/12, 12
  3. DB Curl:  18 x 11, 11, 10
  4. XT:  120 x 10, 135 x 10, 135 x 7

Wed 15 May

  1. LP:  120 x 10, 10, 10
  2. leg curl:  5p x 12, 12, 9
  3. DB RDL:  35 x 10, 10, 10
  4. DB CR:  25 x 11, 11, 11

Mon 13 May

  1. DB Bench: 30kg x  30, 10, 5
  2. DB Row:  45kg x 12, 8, 7
  3. Press ups AN BW x 15, 13
  4. I-Row:  BW x 15, 10

Fri 10 May

  1. DB Press:  20 x 10, 10, 9
  2. ODBR:  20 x 10, 10, 10, 10, 10, 10
  3. DB Curl:  17.5 x 12, 11, 10
  4. XT:  10p x 10, 10, 10

Wed 8 May

  1. Squat:  60 x 10 x 5
  2. leg curl:  5p x 10 x 4, 8
  3. DBCR:  25 x 10 x 3
  4. DB RDL:  35 x 10 x 3

Mon 6 May

  1. DB Bench:  30kg x 25, 14, 9
  2. DB Row:  41.5 x 18, 13, 9
  3. Press up: BW x 25
  4. I-Row:  15

Sat 27/4  B/C

  1. Db Bench:  32.5 x 19, 7, 5
  2. DB Row:  37.5 x 15, 10, 9
  3. DB Press:  18 x 10, 10, 10
  4. DBBR: 18 x 20, 15, 12
  5. XTR:  1p x 10, 10, 10

Thur 25/ 4  Legs

  1. Leg press:  160 x 10, 10, 10
  2. leg curl:  50  10, 10, 10
  3. RDL:  35 x 10, 10, 10
  4. DB CR:  26 x 10, 10, 10

Tue 22/4  S/A

  1. DB Press:  18 x 18, 11, 8
  2. DBSR:  18 x 18, 12, 12
  3. DBBR:  18 x 18, 12, 12
  4. XT:  120 x 12, 8,6
  5. DB Curl:  18 x 10, 10, 10
  6. XTR:  1p x 10, 10, 10

Sat 19/ 4   B/C

  1. DB Bench:  30kg x 29, 14, 9 -CXO:  5p2 x 11, 10
  2. OCRow:  10p2 x 25, 15, 13, 12, 11

Mon 15/ 4  S/A

  1. DB Press:  17.5 kg  x 19, 14, 11
  2. DBBR:  17.5kg x 17, 17/ 10, 17/5, 17
  3. DB Curl:  17.5 x 12, 12, 11
  4. XT:  10p x 10, 8, 7
  5. XTR:  1p x 8, 8, 8

Sat 12/4  B/C

  1. DB Bench:  30 x 27, 12,  Press ups BW x 25
  2. DB row:  30 x 20, 15,   A- Row:  10p2 x 18

Wed 10/4  legs

  1. Squat:  60 x 10, 100 x 6, 6
  2. leg curl:  6p x 8, 8, 8
Posted on

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
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4X training revisited. 2012

INBA Taranaki Overall Mens Champ 2009

A few months ago I wrote about using 4X training (4×10), a training protocol designed by Steve Holman and Jonathan Lawson from x-rep.com. It involves selecting a weight you can normally complete 15 reps with and trying to complete 4 sets of 10 reps (each rep involving a 1 second positive and 3 second negative) while only having minimal rest periods (20-40 seconds).  The cumulative fatigue created by the short rest periods and increased time under tension means that you can use lighter weights but are still stimulating the myofibrils and sarcoplasm within your muscles to induce muscle growth (visit x-rep.com for more information).
I have found this training protocol to be extremely effective for me in terms of making gains, getting in the zone, staying lean and injury free so I thought I would revisit it and include some different variations that I have come up with recently.
I have already shared my first variation which was:
Set 1:  Choose a weight you can complete 15 reps with and go for 20 first set.
Set 2:  After 20-40 seconds rest go for around 10 reps.
Set 3 & 4:  After 20-40 seconds rest go for 4-6 reps on these 2 sets. (not necessarily to failure).

Rep goal over 4 sets is 40 reps (So still the same sets, rep goal of 40 reps and rest periods as normal 4×10 but going to failure on Set 1 & 2 as opposed to only going to failure on Set 4).
I always get amazing pumps when I do this variation of 4X.

My second variation (4-MAX) is for those who can’t give up heavy training altogether, it involves:

Set 1: Choosing a weight that is your 8-10 rep max and go for 10-12 (when you get to 12 put up the weight next workout).
Set 2, 3 & 4: Drop the weight (it depends on the body part but anywhere between 20-40% and complete a 3X sequence like normal 4X.

Example: Bench Press
Set 1: 100 kg x 10 (I use a faster rep cadence on this set 1 second positive, 2 second negative).
Set 2: 70 x 10
Set 3: 70 x 10
Set 4: 70 x 10
Sets 2-4 are completed with 1 second positive, 3 second negative and all sets have 20-40 seconds rest periods in between.

Like all 4 X variations I have found that I get really good pumps and strength gains with no issues of CNS fatigue or delayed recovery.

My third variation is similar to (4MAX) and involves using 2 exercises for the same body part in a 4X sequence.

Set 1: involves exercise 1 for 10 reps. (This set could be done 4MAX or 4X style).
Set 2, 3, 4: Then another exercise for the same body part for a 3X sequence.

Example: Chest

Set 1:  Incline BB bench press         80 kg x 10
Set 2:  Incline DB bench press         30 kg x 10
Set 3:  Incline DB bench press         30 kg x 10
Set 4:  Incline DB bench press         30 kg x 10

This variation is great if you have limited time or get paranoid about leaving out a particular exercise that could improve muscle gains as you don’t have to complete a full 4X sequence for each exercise.

If you have been struggling to make gains using the traditional three sets of ten, with 2-3 minute rest periods and shorter tension times give 4X and some of its variations a try. Even better than that have a go at making your own 4X variation that suits you and watch your muscles begin to grow again!