benny boy Posted March 13, 2008 Author Share Posted March 13, 2008 13/03/08 Deadlifts 110kg 4 x 5, 1 x 4 Squats 40kg 5, 60kg 5, 50kg 3 x 5 Turkish Get Ups 4kg 5 x 5 Tricep pull down (with bar) 20kg 5 x 10Tricep pull down (with rope) 20kg 6, 15kg 5 x 10Tricep Press 12kg 5 x 10 Link to comment Share on other sites More sharing options...
benny boy Posted March 14, 2008 Author Share Posted March 14, 2008 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 repsPreacher Curls 15kg 1 x 12, 2 x 10 Link to comment Share on other sites More sharing options...
benny boy Posted March 17, 2008 Author Share Posted March 17, 2008 17/03/08 Deadlifts 100kg 5 x 5Squats 50kg 5 x 5Turkish Get Ups 6kg 3 x 5, 1 x 4, 1 x 3 -----Superset 1-------------Decline Dumbbell Skullcrusher 10kg 1 x 10Incline Dumbbell Curl 10kg 1 x 10------------------------------ -----Superset 2-------------Decline Dumbbell Skullcrusher 10kg 1 x 8Incline Dumbbell Curl 10kg 1 x 10------------------------------ -----Superset 3-------------Decline Dumbbell Skullcrusher 10kg 1 x 8, 8kg 1 x 6, 6kg 1 x 3Incline Dumbbell Curl 10kg 1 x 8, 8kg 1 x 10, 6kg 1 x 10------------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted March 18, 2008 Author Share Posted March 18, 2008 18/03/08 Incline Dumbbell Press 26kg 1 x 7, 28kg 4 x 5One Arm Dumbbell Rows 36kg 5 x 5Seated Dumbbell Press 18kg 2 x 8, 1 x 6, 2 x 5Pull 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] Link to comment Share on other sites More sharing options...
benny boy Posted March 27, 2008 Author Share Posted March 27, 2008 27/03/08 Deadlifts 100kg 5 x 5 Leg Press 100kg 5 x 5 Turkish Get Ups 4kg 5 x 5 -----Superset------------- Tricep Pull Down 20kg 3 x 10 Tricep overhead press 12kg 3 x 10 ------------------------------ Link to comment Share on other sites More sharing options...
benny boy Posted March 30, 2008 Author Share Posted March 30, 2008 30/03/08 Dumbell Chest Press 22kg 2 x 12, 1 x 11Dumbell Fly 12kg 2 x 12, 1 x 10Dumbell 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, 4Bent Over Lateral Raise 6kg 3 x 12 Preacher Curl 10kg 1 x 12, 15kg 1 x 12, 10Hammer Curl 6kg 1 x 20, 10kg 1 x 20, 1 x 12Incline Dumbell Curl 6kg 2 x 20, 1 x 14 Link to comment Share on other sites More sharing options...
benny boy Posted March 31, 2008 Author Share Posted March 31, 2008 31/03/08 Rotary Calf 40kg 3 x 10, 50kg 3 x 10, 60kg 3 x 10Calf Raise 20kg 1 x 10, 40kg 1 x 10, 60kg 3 x 10Calf 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 20Close grip press up 2 x 15, 1 x 10Sit Up 1 x 15, 10, 12 Link to comment Share on other sites More sharing options...
benny boy Posted April 3, 2008 Author Share Posted April 3, 2008 3/04/08 Clean 10kg 3 x 12Military Press 10kg 3 x 12Lunge 10kg 3 x 12 Arnold Press Shoulder PressIncline Bench Press Overhead Tricep pull (not sure of the proper name for this)Tricep pull downFrench 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 12Hammer Curl 10kg 3 x 20Incline Dumbell Curl 6kg 3 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted April 7, 2008 Author Share Posted April 7, 2008 07/04/08 One leg Rotary Calf 30kg 10 x 10One Leg Calf Press 80kg 5 x 5 Press up position, 1 arm dumbbell row. 6kg 3 x 20Close grip press up 2 x 15, 1 x 10Sit Up 2 x 20, 1 x 11 Link to comment Share on other sites More sharing options...
benny boy Posted April 9, 2008 Author Share Posted April 9, 2008 09/04/08 Clean 15kg 3 x 12Military Press 15kg 3 x 12Lunge 15kg 3 x 12 Overhead Tricep pull 12.5kg 3 x 10Tricep pull down 12.5kg 3 x 10French Press 10kg 3 x10 Link to comment Share on other sites More sharing options...
benny boy Posted April 15, 2008 Author Share Posted April 15, 2008 14/04/08 One leg Rotary Calf 15kg 100One Leg Calf Press 80kg 5 x 5 Press up position, 1 arm dumbbell row. 6kg 3 x 20Close grip press up 2 x 15, 1 x 12Sit Up 2 x 20, 1 x 12 Link to comment Share on other sites More sharing options...
benny boy Posted April 16, 2008 Author Share Posted April 16, 2008 16/04/08 Clean 20kg 3 x 12Military Press 20kg 2 x 12, 1 x 6Lunge 20kg 2 x 12 Arnold Press 10kg 3 x 12Incline Bench Press 16kg 1 x 12, 2 x 8Shoulder Press 10kg 1 x 12, 4, 6 Overhead Tricep pull (not sure of the proper name for this) 15kg 3 x 12Tricep pull down 15kg 12, 12.5 kg 1 x 8, 1 x 6, 10kg 1 x 4, 1 x 6French Press 10kg 3 x 10 Link to comment Share on other sites More sharing options...
benny boy Posted April 18, 2008 Author Share Posted April 18, 2008 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, 6Bent Over Lateral Raise 10kg 3 x 10 Preacher Curl 20kg 1 x 12, 2 x 10Hammer Curl 12kg 3 x 20Incline Dumbell Curl 6kg 3 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted April 18, 2008 Author Share Posted April 18, 2008 Hang on I missed a day out somewhere... Link to comment Share on other sites More sharing options...
benny boy Posted April 22, 2008 Author Share Posted April 22, 2008 21/04/08 One Leg Calf Press 80kg 5 x 5One leg Rotary Calf 20kg 100 per leg Press up position, 1 arm dumbbell row. 6kg 3 x 20Close grip press up 3 x 15Sit Up 3 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted April 24, 2008 Author Share Posted April 24, 2008 24/04/08 Barbell Chest Press 25kg 1 x 12 30kg 2 x 12Dumbell Fly 14kg 3 x 12Dumbell 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 Link to comment Share on other sites More sharing options...
Zack Posted April 24, 2008 Share Posted April 24, 2008 Are you training for strength mostly? Link to comment Share on other sites More sharing options...
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