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Posted: Wed Oct 24, 2007 4:33 pm
by benny boy
24/10/07

Squats 70kg 3 x 8 (dropped some weight went for form, low and good)
Bent Over Row 70kg 3 x 8
Dips 12kg 3 x 6
Lateral Raise 10kg 3 x 8 (again looking for good form)
Barbell Curl 35kg 1 x 8, 2 x 6 (damn this was hard...)
Stomach 1 x 25, 1 x 40

Posted: Sat Nov 24, 2007 8:20 am
by benny boy
19/11/07

Incline Bench Press 40kg 5 x 5
Military Press 30kg 5 x 5
Bench Press 50kg 4 x 5, 1 x 4
----Superset-------
Tricep Pull Down 15kg 3 x 8
Tricep Extension 4kg 3 x 8
---------------------
Stomach 2 x 20

21/11/07


Deadlift 110kg 5 x 5
Bent Over Row 55kg 5 x 5
Lat Pull Down 5 reps each at 45kg, 50kg, 55kg, 60kg, 55kg (trying to find the right weight)
-----Superset-------
Preacher Curl 15kg 3 x 8
Hammer Curl 8kg 3 x 10
----------------------
Stomach 2 x 20

Posted: Mon Nov 26, 2007 7:28 pm
by benny boy
26/11/07

Incline Bench Press 45kg 5 x 5
Bench Press 50kg 5 x 5
Military Press 22.5kg 5 x 5
-------Superset------------
Tricep Pull Down 17.5kg 3 x 8
Tricep Extension 8kg 3 x 10
-----------------------------
Stomach 2 x 20

Jogged for 10 minutes at 9.5 km/hr

Posted: Fri Nov 30, 2007 7:13 pm
by benny boy
30/11/07

Lat Pull Down 60kg 5 x 5

Deadlift 120kg 1 x 4,5,4,4,3
(I decided I needed to push myself but this absolutely slayed me, although a new personal best of 130kg total with the bar for the deadlift!)

Bent Over Row 40kg 5 x 5
(doing some serious work on form with the help of a friend of mine)

-----Superset-------
Preacher Curl 17.5kg 2 x 8, 1 x 6
Hammer Curl 8kg 3 x 10
----------------------

Posted: Sat Dec 01, 2007 8:34 pm
by benny boy
1/12/07

Squats 60kg 5 x 5
Lunges 10kg 5 x 5
Straight Leg Deadlift 10kg 5 x 5
Seated Calf Raise 20kg 3 x 20
Jack knife sit ups 3 x 10
Plank 3 x 30 seconds

10 mins on the treadmill at 9.5 km/hr

Posted: Mon Dec 03, 2007 5:20 pm
by benny boy
03/12/07

Incline Bench Press 50kg 5 x 5
Bench Press 55kg 5 x 5
Military Press 22.5kg 5 x 5
-------Superset------------
Tricep Pull Down 20kg 1 x 8, 6, 4
Tricep Extension 8kg 1 x 10, 2 x 8
-----------------------------

Seated Oblique ball twists 3 x 20
Medicine ball sit up pass 3 x 20
Jack knife sit ups 3 x 10
Planks 3 x 30 secs

Jogged for 10 minutes at 9.5 km/hr

Posted: Wed Dec 05, 2007 4:29 pm
by benny boy
05/12/07

Deadlift 120kg 1 x 4, 112.5kg 1 x 5, 1 x 3, 100kg 2 x 5
(oops. :oops: ...the main problem was with my legs couldn't get the initial push going, they still felt tired from Squats on Saturday and the short run yesterday!)

Bent Over Row 42.5kg 5 x 5
Lat Pull Down 60kg 5 x 5

-----Superset-------
Preacher Curl 17.5kg 3 x 8
Hammer Curl 8kg 3 x 10
----------------------

Seated Oblique ball twists 3 x 20
Medicine ball sit up pass 3 x 20
Jack knife sit ups 3 x 10
Planks 3 x 30 secs

Posted: Fri Dec 07, 2007 7:00 pm
by benny boy
07/12/07

Squats 65kg 5 x 5
Lunges 10kg 5 x 5
Straight Leg Deadlift 10kg 5 x 5
Seated Rotary Calf 40kg 3 x 20

Posted: Mon Dec 10, 2007 4:41 pm
by benny boy
10/12/07

Bench Press 57.5kg 5 x 5
Incline Bench Press 50kg 5 x 5
Shoulder Press (Machine) 30kg 5 x 5
-------Superset------------
Tricep Pull Down 20kg 3 x 8
Tricep Extension 8kg 3 x 10
-----------------------------

Seated Oblique ball twists 3 x 20
Medicine ball sit up pass 3 x 20

Jogged for 12 minutes at 9.5 km/hr
Walked for 7 minutes at 5.5 km/hr
Jogged for 10 minutes at 9.5 km/hr
Ran for 2.5 minutes at 10.6 km/hr
(total distance 5 km)

Posted: Thu Dec 13, 2007 2:54 pm
by benny boy
12/12/07

Deadlift 115kg 1 x 4, 120kg 1 x 3, 125kg 1 x 2, 130kg 1 x 1
(new PB, but my butts coming up too fast, not enough push in my legs)
Bent Over Row 45kg 5 x 5
Lat Pull Down 65kg 5 x 5
Barbell Bicep Curl 30kg 1 x 9,4,5

Posted: Sun Dec 16, 2007 12:41 pm
by benny boy
15/12/07

Squats 70kg 5 x 5
Lunges 15kg 5 x 5
Straight Leg Deadlift 10kg 5 x 10

Posted: Mon Dec 17, 2007 4:52 pm
by benny boy
17/12/07

Bench Press 60kg 5 x 5
Incline Bench Press 55kg 2 x 5 52.5kg 2 x 4, 1 x 5
Mitlitary Press 30kg 1 x 6, 25kg 4 x 6
-------Superset------------
Tricep Pull Down 22.5kg 1 x 8, 1 x 5, 1 x 3 (oops)
Tricep Extension 8kg 3 x 10
-----------------------------

Seated Oblique ball twists 3 x 20
Medicine ball sit up pass 3 x 20
Jack knifes 3 x 10
Planks 3 x 30 seconds

Posted: Tue Dec 18, 2007 4:32 pm
by benny boy
18/12/07

Deadlift 100kg 5 x 5
Bent Over Row 45kg 5 x 5
Lat Pull Down 65kg 5 x 5

-----Superset-------
Preacher Curl 17.5kg 1 x 10, 2 x 8
Hammer Curl 8kg 3 x 10
----------------------

Posted: Sat Dec 22, 2007 2:03 pm
by benny boy
22/12/07

Squats 75kg 1 x 5, 80kg 1 x 5, 85kg 1 x 3, 90kg 1 x 3, 95kg 1 x 1
Lunges 15kg 5 x 5
Straight Leg Deadlift 20kg 5 x 5

Seated Oblique ball twists 3 x 20
Medicine ball sit up pass 3 x 20
Jack knifes 3 x 10
Planks 3 x 30 seconds

Posted: Sun Dec 23, 2007 3:43 pm
by benny boy
23/12/07

Bench Press 62.5kg 1 x 4, 50kg 1 x 5, 55kg 3 x 5
Incline Bench Press 50kg 1 x 3 40kg 4 x 5
(lack of training partner today meant I wasn't comfortable going as heavy as normal)
Mitlitary Press 30kg 5 x 6
-------Superset------------
Tricep Pull Down 20kg 1 x 12, 2 x 10
Tricep Extension 8kg 3 x 10
-----------------------------