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Posted: Fri Aug 10, 2007 1:24 pm
by benny boy
10/08/07

Squats 70kg 3 x 8
Seated Calf 55kg 3 x 20
Lunges 24kg 3 x 6
Calf Raise 80kg 3 x 20
Stomach 2 x 20

Posted: Mon Aug 13, 2007 3:55 pm
by benny boy
13/08/07

Incline Bench 40kg 1 x 8, 7, 6 (slow progress)
Dumbell Bench Press 26 kg 1 x 8, 6, 5
Cable Flys 25kg 3 x 8
Military Press 20kg 1 x 8, 2 x 6
Shoulder Press 16kg 1x 8, 6, 8
Shrugs 30kg 1 x 6, 5, 4
Stomach workout 2 x 20 (4kg above the head on this one)

Posted: Thu Aug 16, 2007 4:28 pm
by benny boy
16/08/07

Again another tough back/arms day...

Deadlift 105kg 1 x 5, 110kg 1 x 4, 115kg 1 x 2
Bent Over Row 55kg 1 x 8, 7, 6
Lat Pull Down 65kg 1 x 8, 6, 5 :(
Narrow grip bench 45kg 1 x 8, 2 x 5 (no training partner today almost dropped it on me!)
Skullcrushers 25kg 3x 8
Bicep Curl 16kg 3 x 19 (lowered weight, went for form.)
Inclined sit up 3 x 20

Posted: Fri Aug 17, 2007 5:05 pm
by benny boy
17/08/07

Squats 75kg 3 x 8
Seated Calf 60kg 3 x 20
Lunges 24kg 1 x 8, 2 x 6
Stomach 2 x 20

Posted: Mon Aug 20, 2007 4:07 pm
by benny boy
20/08/07

Deadlift 100kg 2 x 6, 1 x4
Bench Press 45kg 3 x 8
Shoulder Press 16kg 3 x 8
Skullcrusher 25kg 3 x 8
Calf Raise 80kg 3 x 20
Stomach 2 x 20

Posted: Tue Aug 28, 2007 5:27 pm
by benny boy
28/08/07

Squats 70kg 3 x 8
Bent Over Row 50kg 1 x 8, 2 x6
Dips 3 x 10
Lateral Raise 8kg 2 x 8, 1 x 7
Barbell Curl 25kg 2 x 10, 1 x 8
Stomach 2 x 20

Posted: Thu Aug 30, 2007 4:27 pm
by benny boy
30/08/07

Incline Chest Press 40kg 2 x 6, 1 x 5
Military Press 20kg 1 x 8, 2 x 7
Narrow Grip Bench 45kg 3 x 6
Chin Ups -15kg 3 x 6
Lunges 18kg 3 x 8
Stomach 2 x 20

Posted: Tue Sep 04, 2007 5:21 pm
by benny boy
04/09/07

Deadlift 100kg 3 x 6
Bench Press 50kg 3 x 6
Shoulder Press 18kg 3 x 6
Skullcrusher 25kg 3 x 8
Calf Raise 80kg 3 x 20
Stomach 2 x 20

Posted: Thu Sep 06, 2007 3:03 pm
by benny boy
06/09/07

Squats 75kg 1 x 6, 2 x 8
Bent Over Row 50kg 2 x 8, 1 x6
Dips 4kg 3 x 8
Lateral Raise 10kg 1 x 8, 2 x 6
Barbell Curl 30kg 3 x 6
Stomach 2 x 20

Posted: Mon Sep 10, 2007 3:05 pm
by benny boy
10/09/07

Incline Chest Press 40kg 3 x 6
Military Press 25kg 3 x 6
Narrow Grip Bench 45kg 1 x 8, 2 x 6
Chin Ups -15kg 3 x 8
Lunges 15kg (on a barbell) 3 x 8

Posted: Wed Sep 12, 2007 3:36 pm
by benny boy
12/09/07

Deadlift 100kg 3 x 8
Bench Press 50kg 3 x 8
Shoulder Press 18kg 1 x 8, 2 x 6
Skullcrusher 25kg 3 x 8
Calf Raise 80kg 2 x 20, 1 x 18
Stomach 2 x 20

Posted: Wed Sep 12, 2007 4:26 pm
by robert
Good work. I'd like to do more of those compound lifts as well. I think that is a major key to muscle growth, strength, and creating the ability to adapt and get bigger and stronger quickly and efficiently. Keep up the great work!

Posted: Thu Sep 13, 2007 3:41 pm
by benny boy
13/09/07

Squats 80kg 1 x 6, 2 x 8
Bent Over Row 55kg 1 x 6, 2 x 4
Dips 8kg 3 x 6
Lateral Raise 10kg 1 x 8, 2 x 6
Barbell Curl 30kg 3 x 8
Stomach 2 x 20

Posted: Sat Sep 15, 2007 1:29 pm
by benny boy
15/09/07

Incline Chest Press 40kg 1 x 8, 7, 8
Military Press 25kg 3 x 7
Narrow Grip Bench 45kg 1 x 7, 6, 8
Chin Ups -10kg 3 x 6
Lunges 30kg 3 x 8
Stomach 2 x 20

Posted: Mon Sep 17, 2007 5:34 pm
by benny boy
17/09/07

Deadlift 105kg 2 x 4, 1 x 2 (okay I used the olympic bar so technically this was 125kg, biggest issue was actually my grip as it kept slipping)
Bench Press 55kg 3 x 6
Shoulder Press 18kg 3 x 8
Skullcrusher 30kg 3 x 6
Rotary Calf Press 50kg 3 x 20
Stomach 2 x 20