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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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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

------------------------------

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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]

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  • 2 weeks later...

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

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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

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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

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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

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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

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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

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