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benny boy

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  1. 24/04/08 Barbell Chest Press 25kg 1 x 12 30kg 2 x 12 Dumbell Fly 14kg 3 x 12 Dumbell Skullcrusher 14kg 1 x 8, 6, 2 Bent Over Row 50kg 3 x 12 Lateral Raise/Front Raise 8 kg 1 x 6, 4, 2 Bent Over Lateral Raise 12kg 2 x 10, 1 x 6 Preacher Curl 20kg 2 x 12, 1 x 10 Hammer Curl 12kg 3 x 20 Incline Dumbell Curl 6kg 3 x 20
  2. 21/04/08 One Leg Calf Press 80kg 5 x 5 One leg Rotary Calf 20kg 100 per leg Press up position, 1 arm dumbbell row. 6kg 3 x 20 Close grip press up 3 x 15 Sit Up 3 x 20
  3. Hang on I missed a day out somewhere...
  4. 18/04/08 Dumbell Chest Press 26kg 1 x 12, 10, 6 Dumbell Fly 16kg 1 x 12, 10, 6 Dumbell Skullcrusher 12kg 1 x 10, 8, 4 Bent Over Row 50kg 3 x 12 Lateral Raise/Front Raise 6 kg 1 x 8, 7, 6 Bent Over Lateral Raise 10kg 3 x 10 Preacher Curl 20kg 1 x 12, 2 x 10 Hammer Curl 12kg 3 x 20 Incline Dumbell Curl 6kg 3 x 20
  5. 16/04/08 Clean 20kg 3 x 12 Military Press 20kg 2 x 12, 1 x 6 Lunge 20kg 2 x 12 Arnold Press 10kg 3 x 12 Incline Bench Press 16kg 1 x 12, 2 x 8 Shoulder Press 10kg 1 x 12, 4, 6 Overhead Tricep pull (not sure of the proper name for this) 15kg 3 x 12 Tricep pull down 15kg 12, 12.5 kg 1 x 8, 1 x 6, 10kg 1 x 4, 1 x 6 French Press 10kg 3 x 10
  6. 14/04/08 One leg Rotary Calf 15kg 100 One Leg Calf Press 80kg 5 x 5 Press up position, 1 arm dumbbell row. 6kg 3 x 20 Close grip press up 2 x 15, 1 x 12 Sit Up 2 x 20, 1 x 12
  7. 09/04/08 Clean 15kg 3 x 12 Military Press 15kg 3 x 12 Lunge 15kg 3 x 12 Overhead Tricep pull 12.5kg 3 x 10 Tricep pull down 12.5kg 3 x 10 French Press 10kg 3 x10
  8. 07/04/08 One leg Rotary Calf 30kg 10 x 10 One Leg Calf Press 80kg 5 x 5 Press up position, 1 arm dumbbell row. 6kg 3 x 20 Close grip press up 2 x 15, 1 x 10 Sit Up 2 x 20, 1 x 11
  9. 3/04/08 Clean 10kg 3 x 12 Military Press 10kg 3 x 12 Lunge 10kg 3 x 12 Arnold Press Shoulder Press Incline Bench Press Overhead Tricep pull (not sure of the proper name for this) Tricep pull down French Press (can't remember what I did on these 6 ) 04/04/08 Dumbell Chest Press 24kg 2 x 12, 1 x 5 Dumbell Fly 14kg 2 x 12, 1 x 6 Dumbell Skullcrusher 12kg 1 x 9, 1 x 4, 1 x 1 Bent Over Row 45kg 3 x 12 Lateral Raise/Front Raise 6 kg 1 x 8, 6, 5 Bent Over Lateral Raise 8kg 3 x 10 Preacher Curl 15kg 3 x 12 Hammer Curl 10kg 3 x 20 Incline Dumbell Curl 6kg 3 x 20
  10. 31/03/08 Rotary Calf 40kg 3 x 10, 50kg 3 x 10, 60kg 3 x 10 Calf Raise 20kg 1 x 10, 40kg 1 x 10, 60kg 3 x 10 Calf Press 50kg 1 x 10, 60kg 1 x 10, 70kg 1 x 10, 80kg 3 x 10 (hmm my calfs are suprisingly strong considering I haven't trained them in months) Press up position, 1 arm dumbbell row. 6kg 3 x 20 Close grip press up 2 x 15, 1 x 10 Sit Up 1 x 15, 10, 12
  11. 30/03/08 Dumbell Chest Press 22kg 2 x 12, 1 x 11 Dumbell Fly 12kg 2 x 12, 1 x 10 Dumbell Skullcrusher 12kg 1 x 10, 8kg 2 x 12 Bent Over Row 40kg 3 x 12 Lateral Raise/Front Raise 6 kg 1 x 8, 6, 4 Bent Over Lateral Raise 6kg 3 x 12 Preacher Curl 10kg 1 x 12, 15kg 1 x 12, 10 Hammer Curl 6kg 1 x 20, 10kg 1 x 20, 1 x 12 Incline Dumbell Curl 6kg 2 x 20, 1 x 14
  12. 27/03/08 Deadlifts 100kg 5 x 5 Leg Press 100kg 5 x 5 Turkish Get Ups 4kg 5 x 5 -----Superset------------- Tricep Pull Down 20kg 3 x 10 Tricep overhead press 12kg 3 x 10 ------------------------------
  13. 18/03/08 Incline Dumbbell Press 26kg 1 x 7, 28kg 4 x 5 One Arm Dumbbell Rows 36kg 5 x 5 Seated Dumbbell Press 18kg 2 x 8, 1 x 6, 2 x 5 Pull ups -5kg 5 x 5 ----Superset------------- Incline Dumbell Curl 10 kg 1 x 8, 6, 7 Hammer Curl 10kg 3 x 10 --------------------------- Reverse Cable Curl 15kg 3 x 10 reps[/code]
  14. 17/03/08 Deadlifts 100kg 5 x 5 Squats 50kg 5 x 5 Turkish Get Ups 6kg 3 x 5, 1 x 4, 1 x 3 -----Superset 1------------- Decline Dumbbell Skullcrusher 10kg 1 x 10 Incline Dumbbell Curl 10kg 1 x 10 ------------------------------ -----Superset 2------------- Decline Dumbbell Skullcrusher 10kg 1 x 8 Incline Dumbbell Curl 10kg 1 x 10 ------------------------------ -----Superset 3------------- Decline Dumbbell Skullcrusher 10kg 1 x 8, 8kg 1 x 6, 6kg 1 x 3 Incline Dumbbell Curl 10kg 1 x 8, 8kg 1 x 10, 6kg 1 x 10 ------------------------------
  15. 14/03/08 Incline Dumbbell Press 26kg 4 x 6, 1 x 5 One Arm Dumbbell Rows 34kg 5 x 5 Seated Dumbbell Press 22kg 1 x 5, 4, 3, 1, fail. (Thought after an intial 5 reps I had it nailed but no ) Pull ups -5kg 5 x 5 One Arm Cable Bicep Curl 12.5 kg 1 x 6, 5, 4 10kg 3 x 6 Reverse Cable Curl 15kg 3 x 10 reps Preacher Curls 15kg 1 x 12, 2 x 10
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