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benny boy

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Everything posted by benny boy

  1. 18/02/08 Incline Dumbell Press 24kg 5 x 5 One Arm Dumbell Rows 24kg 5 x 5 Seated Dumbell Press 18kg 5 x 5 Pull ups -5kg 3 x 5, 1 x 4, 1 x 3 Barbell Curl 25kg 4 reps, 22.5kg 4 reps, 20kg 5 reps, 17.5kg 5 reps, 17.5kg 6 reps. Reverse Curls 10kg 3 x 10
  2. 16/02/08 Flat Bench 70kg (10) 20 reps Bent Over Row 70kg (10) 25 reps Military Press 30kg 17 reps ...and then the gym shut because I'd misjudged the closing time oops.
  3. 15/02/08 Squats (10) 85kg 24 reps Stiff Legged Deadlift (10) 55kg 28 reps Deadlifts (15) 95kg 30 reps -----Superset--------- Tricep Pull Down 25 kg 3 x 8 Tricep Extensions 12kg 3 x 10 ------------------------
  4. 13/02/08 So did something different today for a change... Flat Bench 40kg x 10, 50kg x 10, 60kg x 10, 70kg x 5, 80kg x 4 Incline Bench 40kg x 8, 50kg x 6, 55kg x 6 Flat Dumbell Bench 22kg x 10, 24kg x 10, 24kg x 8 Incline Dumbell Fly 14kg x 10 x 3 Lateral Raise 10kg x 10 x 3 -----Superset-------------- Barbell Curl 20kg x 10 x 3 Hammer Curl 10kg x 10 x 3 -----------------------------
  5. 11/02/08 Squats (10) 85kg 21 reps Stiff Legged Deadlift (10) 50kg 32 reps Deadlifts (15) 90kg 32 reps -----Superset--------- Tricep Pull Down 25 kg 1 x 10, 2 x 6 Tricep Extensions 12kg 3 x 10 ------------------------
  6. 09/02/08 Bench Press (Smith machine) (10) 70kg 20 reps Bent Over Barbell Row (10) 70kg 24 reps Military press (7.5) 30kg 20 reps Chin ups (7.5) 12 reps -----Superset--------- Preacher Curls 20kg 2 x 8, 1 x 6 Hammer Curls 12kg 3 x 10 ------------------------
  7. 07/02/08 Squats (10) 80kg 21 reps Stiff Legged Deadlift (10) 50kg 24 reps Deadlifts (15) 85kg 30 reps -----Superset--------- Tricep Pull Down 25 kg 1 x 10, 8, 6 Tricep Extensions 12kg 3 x 10 ------------------------
  8. 06/02/08 Dumbbell Press (10) 24kg 30 reps Bent Over Barbell Row (10) 65kg 27 reps Military press (7.5) 30kg 19 reps Chin ups (7.5) -5kg 25 reps -----Superset--------- Preacher Curls 20kg 1 x 8, 2 x 6 Hammer Curls 12kg 3 x 8 ------------------------
  9. 04/02/08 Squats (10) 75kg 24 reps Stiff Legged Deadlift (10) 50kg 21 reps Deadlifts (15) 80kg 30 reps -----Superset--------- Tricep Pull Down 20 kg 3 x 10 Tricep Extensions 12kg 3 x 10 ------------------------
  10. 31/01/08 Bench Press (10) 55kg 16 reps (on the smith at my normal gym, was really tough for some reason) Bent Over Barbell Row (10) 60kg 36 reps Military press (7.5) 30kg 19 reps Chin ups (7.5) -5kg 24 reps -----Superset--------- Preacher Curls 20kg 3 x 6 Hammer Curls 10kg 3 x 10 ------------------------
  11. 27/01/08 Squats (10) 70kg 28 reps Stiff Legged Deadlift (10) 45kg 28 reps Deadlifts (15) 75kg 30 reps -----Superset--------- Tricep Pull Down 20 kg 3 x 10 Tricep Extensions 10kg 3 x 10 ------------------------
  12. 26/01/08 Bench Press (10) 60kg 36 reps Bent Over Barbell Row (10) 60kg 33 reps Military press (7.5) 30kg 18 reps Chin ups (7.5) - 14 reps -----Superset--------- Preacher Curls 20kg 1 x 6,5,5 Hammer Curls 8kg 3 x 10 ------------------------
  13. 24/01/08 Squats (10) 70kg 28 reps Stiff Legged Deadlift (10) 40kg 32 reps Deadlifts (15) 70kg 40 reps -----Superset--------- Tricep Pull Down 15 kg 3 x 10 Tricep Extensions 10kg 3 x 10 ------------------------
  14. I was sick and then my training partner decided he wanted to train on his own....so I decided upon a change of routine/tack. Going for a bit of a bastardised EDT workout, because I can't really superset very easily at the gym. 19/01/08 Bench Press (10 minutes) 60kg 18 reps Bent Over Barbell Row (10 mins) 50kg 39 reps Military press (7.5 mins) 30kg 15 reps Chin ups (7.5 mins) - 14 reps -----Superset--------- Preacher Curls 20kg 1 x 6,4,2 Hammer Curls 8kg 3 x 10 ------------------------ 21/01/08 Squats (10 mins) 70kg 24 reps Stiff Legged Deadlift (10 mins) 40kg 24 reps Deadlifts (15 mins) 60kg 36 reps <- considering the light weight this was tough!! -----Superset--------- Tricep Pull Down 12.5 kg 3 x 10 Tricep Extensions 6kg 3 x 10 ------------------------ 23/01/08 Bench Press (10) 60kg 24 reps Bent Over Barbell Row (10) 55kg 33 reps Military press (7.5) 30kg 16 reps Chin ups (7.5) - 13 reps -----Superset--------- Preacher Curls 20kg 1 x 6,6,2 Hammer Curls 8kg 3 x 10 ------------------------
  15. 09/01/08 Squats 65kg 1 x 10 pause 30 secs Stiff legged deadlift 35kg 1 x 10 pause 30 secs Standing Military Press 30kg 1 x 10 pause 30 secs Standing Calf Raise 70kg 1 x 10 pause 30 secs
  16. Thought I'd give this a go...it's quite hard work 07/01/08 Bench press (bottom position) 50kg 10 x 1 pause 30 secs. Bent over barbell row 55kg 10 x 1 pause 30 secs One arm dumbell curls 14kg 10 x 1 pause 30 secs.
  17. 04/01/08 Deadlift 110kg 5 x 5 Bent Over Row 50kg 5 x 5 Lat Pull Down 70kg 5 x 5 -----Superset------- Preacher Curl 17.5kg 3 x 8 Hammer Curl 10kg 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
  18. 02/01/08 Bench Press 62.5kg 5 x 5 Incline Bench Press 50kg 5 x 5 Mitlitary Press 35kg 5 x 6 -------Superset------------ Tricep Pull Down 22.5kg 1 x 10, 5, 3 Tricep Extension 8kg 3 x 10 ----------------------------- Seated Oblique ball twists 3 x 20 Medicine ball sit up pass 3 x 20
  19. 28/12/07 Deadlift 90kg 1 x 5 (realise I hadn't put enough weight on) 110kg 4 x 5 Bent Over Row 50kg 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 ---------------------- Pretty good considering I'm sick with a nasty cold.
  20. 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 -----------------------------
  21. 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
  22. 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 ----------------------
  23. 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
  24. 15/12/07 Squats 70kg 5 x 5 Lunges 15kg 5 x 5 Straight Leg Deadlift 10kg 5 x 10
  25. 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
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