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Lean and Green Shrub to treesize..


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PHASE 1

 

WEEK 2

 

Mon Cardio 20 min Run outdoor

Tue Full Body W/O

Wed Cardio 35 min Run outdoor

Thur Full body W/O

Fri Cardio Run 35 min Run outdoor

Sat Full Body Workout

Sun Rest

 

Full Body Workout

NB all weights in KG (format weightxrep)

 

DB Bench Press

1 Tue 12.5x15 20x15 20x12

1 Thur 12.5x15 20x12 20x91/2 (chest v tired from tues)

6 Sat 15x15 20x12 20x9 (left arm failing way before right)

 

Lat Pull Down

2 Tue 62.5x15 87.5x12(bad form) 85X15

2 Thur 62.5x15 85x15 85x15

3 Sat 85x15 85x15 87.5x13 1/2

 

INC Chest Fly

Tue 7.5x15 12.5x15 14x15

Thur '' 14x15 14x15 ouch

Sat (cable) 1pltx20 2pltx15 3pltx8 2pltx15

 

DB Row

Tue 12.5x15 17.5x15 20x15

Thur 14x15 20x15 20x15

Sat 12x15 20x15 22.5x15

 

Leg Press

Tue 130x15 170x15 170x15

Thur 130x15 170x15 190x15

Sat

 

Arnie Press

Tue 7.5x15 10x15 10x15 (seated)

Thur 7.5x15 10x15 12.5x12 1/2 (seated)

Sat 7x15 10x15 12x10 (standing)

 

Walking Lunges

Tue 30 12x30 12x30 WOW

Thur 30 12x30 12x32 ouch!

Sat 30 12x30 12x32

 

Rom Deads

Tue 10x15 15x15 15x15

Thur 12x15 16x15 16x15

Sat 14x15 16x15 18x15

 

DB lying incline curl

Tue 5x15 6x15 6x15

Thur 4x20 6x16 7x13

Sat 6x15 7x12 7x13.5

 

Bench Dips

Tue 15 15 15

Thur 20 20 20

Sat 20 20 20

 

 

ABS

 

PLANK

Tue 1 minx3

Thur 1minx3

Sat 1minx3

 

Vup

Tue 12 12 12

Thur

Sat 12 12 12

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  • 2 weeks later...

PHASE 1 WEEK 3

 

M-WEIGHTS

T-30MINS CARDIO (RUN)

W-WEIGHTS

T-REST

FRI-REST

SAT-WEIGHTS

 

WEIGHTS WEEK 3

 

DB BENCH PRESS

M 15x15 20x15 20x12

W 15x15 20x15 20x15

S 55x15 20x15 22.5x9

 

LAT PULL DOWN

M 62.5X18 87.5X15 87.5X15

W 62.5X18 87.5X13 87.5X14.5 (in Lbs)

S 27.5X16 38.5X15 38.5X15

 

CHEST FLY Inc

M 10X15 14X15 14X14

W 10X15 14X15 14X14

S 10X15 14X15 14X15

 

DB ROW

M 12.5X15 22.5X15 22.5X15

W 14X15 22.5X15 22.5X15

S 12.5X15 22.5X15 25X15

 

WALKING DB LUNGES

M 6X40 14X30 14X30

W 6X40 14X30 14X30

S 7X30 15X24 15X26

 

ROM DEADS

M 12X15 16X16 18X15

W 12X15 18X15 18X15

S 12X16 20X15 20X15

 

LEG PRESS

M

W 59X20 86.2X15 86.2X15

S 59X20 86.2X15 90.7X15

 

ARNIE PRESS

M 7.5X20 10X15 12X10

W 7.5X20 12X11 12X10 (LEFT) 11(RIGHT)

S 7.5X20 12X12 12X10

 

DB INC CURL SUPERSET WITH DIPS

M 5X15 6X15 7X12 20,20,20

W 5X15 7X15 7X13 20,20,25

OVER HEAD DB EXTENSIONS

S 5X15 7X15 7X15 5X15 6X15 7X12

 

 

ABS

 

V UPS PLANK

M 15,15,15 1MIN X3

W 15,15,15 1MIN X3

S 15,15,15 1MIN X3

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  • 2 weeks later...

So i was a bit slack last week with updating this so i have 2 weeks to input here.

Last week saw the end of straight sets and this week brought my new friend the super set. Its hard and fast.. and im definately feeling it more this week.

 

PHASE 1 WEEK 5 SUPERSETS!!

 

Only managed 2 weights sessions this week, although they were Vtough and man i was aching for days.

 

M-run 30mins

T-Supersets

W-Rest

T-Run 30mins

F-Run 30 mins

S-Supersets

S-rest

 

DB CHEST PRESS vs DB Row

T 15x20 20x15, 22.5x10 (spot 15x15, 22.5x12, 22.5x15

S 15x15, 22.5x10, 22.5x9 (no spot) 15x15, 25x12, 25x12

 

 

DB INCL FLY vs Pull Ups

T 7.5x20, 14x12, 14x12 6 1/2, 5, 5

S 7.5x20, 14x12, 14x12 6 1/2, 6, 5 1/2, 5

 

WALKING LUNGES vs ROMANIAN DEADS

T 10x30, 15x24, 15x24 10x15, 20x12, 20x12

S 10x30, 15x24, 15x26 10x15, 20x12, 20x14

 

LEG PRESS vs ARNIE PRESS (STANDING)

T 80x15, 90x15, 90x15 6x15, 10x15, 10x15

S 80x15, 100x10, 100x12 7x15, 10x15, 12x10, 12x9(tough)

 

DB inc CURL vs TRICEP OVERHEAD DB EXT

T 6x15, 7x12, 7x12 6x15,7x12,7x12

S 6x15, 7x14, 7x12 6x15,7x12,7x12

 

 

ABS

VUPS AND PLANK SAME AS BEFORE

 

 

 

 

 

PHASE 1 WEEK 4

 

M-WEIGHTS

T-Rest

W-WEIGHTS

T-REST

FRI-Run 30 mins

SAT-WEIGHTS

 

WEIGHTS WEEK 3

 

DB BENCH PRESS

M 14x15 22.5x9 22.5x7.5L 8R

W 15x15 22.5x11 22.5x10 (with spot)

S 15x15 22.5x11 22.5x7 LEFT ARM FAILING FIRST

 

PULL UPS to failure then resting 10 secs and doing a couple more..

M 7 1/2,6 1/2, 5 1/2

W 7rest2,6rest2,5rest1

S 8rest2, 6 rest 2, 5

 

CHEST FLY Inc with cable

M 2platesX15 2x15 2x15

W 12x15 2x15 2x15

S 2x15 2x15 2x15

 

DB ROW

M 15X15 22.5X15 22.5X15

W 14X15 22.5X15 22.5X15

S 12.5X15 22.5X15 25X15

 

WALKING DB LUNGES

M 7.5X30 15X24 15X24

W 7.5x30, 14x30, 14x30

S No legs today.. too sore

 

ROM DEADS

M 12X16 20X15 20X15

W 12X15 20X15 20X15

S No legs today.. too sore

 

LEG PRESS

M 59x20, 90x15, 90x15

W 59X20 90X15 90.7X15

S No legs today.. too sore

 

ARNIE PRESS seated

M 7.5X20 12X14 12X10 (left) 11 (right)

W 7.5X20 12X14 12X10 (LEFT) 11(RIGHT)

S 8X15 12X14 12X9

 

DB INC CURL SUPERSET WITH OVER HEAD DB EXTENSIONS

M 5X15 6X15 7X12 7x12 7x12 7x12

W 5X15 7X15 7X13 7x12 7x12 7x12

S 6X15 7X12 7X12 7x12 7x12 7x12

 

 

ABS

 

V UPS PLANK

M 15,15,15 1MIN X3

W 15,15,15 1MIN X3

S 15,15,15 1MIN X3

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