Posted on by noble

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

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