benny boy Posted December 3, 2007 Author Share Posted December 3, 2007 03/12/07 Incline Bench Press 50kg 5 x 5Bench Press 55kg 5 x 5Military Press 22.5kg 5 x 5-------Superset------------Tricep Pull Down 20kg 1 x 8, 6, 4Tricep Extension 8kg 1 x 10, 2 x 8----------------------------- Seated Oblique ball twists 3 x 20Medicine ball sit up pass 3 x 20Jack knife sit ups 3 x 10Planks 3 x 30 secs Jogged for 10 minutes at 9.5 km/hr Link to comment Share on other sites More sharing options...
benny boy Posted December 5, 2007 Author Share Posted December 5, 2007 05/12/07 Deadlift 120kg 1 x 4, 112.5kg 1 x 5, 1 x 3, 100kg 2 x 5(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 5Lat Pull Down 60kg 5 x 5 -----Superset-------Preacher Curl 17.5kg 3 x 8Hammer Curl 8kg 3 x 10---------------------- Seated Oblique ball twists 3 x 20Medicine ball sit up pass 3 x 20Jack knife sit ups 3 x 10Planks 3 x 30 secs Link to comment Share on other sites More sharing options...
benny boy Posted December 8, 2007 Author Share Posted December 8, 2007 07/12/07 Squats 65kg 5 x 5Lunges 10kg 5 x 5Straight Leg Deadlift 10kg 5 x 5Seated Rotary Calf 40kg 3 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted December 10, 2007 Author Share Posted December 10, 2007 10/12/07 Bench Press 57.5kg 5 x 5Incline Bench Press 50kg 5 x 5Shoulder Press (Machine) 30kg 5 x 5-------Superset------------Tricep Pull Down 20kg 3 x 8Tricep Extension 8kg 3 x 10----------------------------- Seated Oblique ball twists 3 x 20Medicine ball sit up pass 3 x 20 Jogged for 12 minutes at 9.5 km/hrWalked for 7 minutes at 5.5 km/hrJogged for 10 minutes at 9.5 km/hrRan for 2.5 minutes at 10.6 km/hr(total distance 5 km) Link to comment Share on other sites More sharing options...
benny boy Posted December 13, 2007 Author Share Posted December 13, 2007 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 5Lat Pull Down 65kg 5 x 5Barbell Bicep Curl 30kg 1 x 9,4,5 Link to comment Share on other sites More sharing options...
benny boy Posted December 16, 2007 Author Share Posted December 16, 2007 15/12/07 Squats 70kg 5 x 5Lunges 15kg 5 x 5Straight Leg Deadlift 10kg 5 x 10 Link to comment Share on other sites More sharing options...
benny boy Posted December 17, 2007 Author Share Posted December 17, 2007 17/12/07 Bench Press 60kg 5 x 5Incline Bench Press 55kg 2 x 5 52.5kg 2 x 4, 1 x 5Mitlitary 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 20Medicine ball sit up pass 3 x 20 Jack knifes 3 x 10Planks 3 x 30 seconds Link to comment Share on other sites More sharing options...
benny boy Posted December 18, 2007 Author Share Posted December 18, 2007 18/12/07 Deadlift 100kg 5 x 5Bent Over Row 45kg 5 x 5Lat Pull Down 65kg 5 x 5 -----Superset-------Preacher Curl 17.5kg 1 x 10, 2 x 8Hammer Curl 8kg 3 x 10---------------------- Link to comment Share on other sites More sharing options...
benny boy Posted December 22, 2007 Author Share Posted December 22, 2007 22/12/07 Squats 75kg 1 x 5, 80kg 1 x 5, 85kg 1 x 3, 90kg 1 x 3, 95kg 1 x 1Lunges 15kg 5 x 5Straight Leg Deadlift 20kg 5 x 5 Seated Oblique ball twists 3 x 20Medicine ball sit up pass 3 x 20Jack knifes 3 x 10Planks 3 x 30 seconds Link to comment Share on other sites More sharing options...
benny boy Posted December 23, 2007 Author Share Posted December 23, 2007 23/12/07 Bench Press 62.5kg 1 x 4, 50kg 1 x 5, 55kg 3 x 5Incline 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 10Tricep Extension 8kg 3 x 10----------------------------- Link to comment Share on other sites More sharing options...
benny boy Posted December 29, 2007 Author Share Posted December 29, 2007 28/12/07 Deadlift 90kg 1 x 5 (realise I hadn't put enough weight on) 110kg 4 x 5Bent Over Row 50kg 5 x 5Lat Pull Down 65kg 5 x 5 -----Superset-------Preacher Curl 17.5kg 1 x 10, 2 x 8Hammer Curl 8kg 3 x 10---------------------- Pretty good considering I'm sick with a nasty cold. Link to comment Share on other sites More sharing options...
benny boy Posted January 2, 2008 Author Share Posted January 2, 2008 02/01/08 Bench Press 62.5kg 5 x 5Incline Bench Press 50kg 5 x 5Mitlitary Press 35kg 5 x 6-------Superset------------Tricep Pull Down 22.5kg 1 x 10, 5, 3Tricep Extension 8kg 3 x 10----------------------------- Seated Oblique ball twists 3 x 20Medicine ball sit up pass 3 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted January 4, 2008 Author Share Posted January 4, 2008 04/01/08 Deadlift 110kg 5 x 5Bent Over Row 50kg 5 x 5Lat Pull Down 70kg 5 x 5 -----Superset-------Preacher Curl 17.5kg 3 x 8Hammer Curl 10kg 3 x 10---------------------- Seated Oblique ball twists 3 x 20Medicine ball sit up pass 3 x 20Jack knifes 3 x 10Planks 3 x 30 seconds Link to comment Share on other sites More sharing options...
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