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10 May 2015

Warm up: elliptical trainer, 7 mins

Circuit 1 (1 round 30sec stations, 2nd round 1min) - side jumps over obstacle (5 jumps) - kettlebell swings - rowing machine - squat + overhead press (20kg bar) - combat plank - lunges (2 x 20kg dumbbells)

Abs cumulative workout (each exercise for 30s) - plank + Russian twist - plank + RT + crunches with 8kg - plank + RT + crunches + armed plank bosu ball step - plank + RT + crunches + bosu steps + scissor kicks with 8kg dumbbell arms outstretched - plank + RT + crunches + bosu steps + scissor + air bike

Circuit 2 (1 round 30sec stations, 2nd round 1min) - sprints around 5 obstacles - squat into kettlebell upright row (20kg) - rowing machine - rolling barbell abs (20kg bar) - bosu burpees - walking lunges with 20kg and 8kg arm above head.

#circuit #abs #Elliptical Trainer

9 May 2015

Arms

MetCon x 15 mins, 6 rounds

Kettle bell swings

Front step up

Lateral step up

Deadlifts

Bosuball OHP

Front raises

[Substantial Tricep extension, 4 x 10, 18kg, 23kg, 23kg, 23kg

[Bicep curls, 4 x 10, 14kg, 14kg, 14kg, 14kg (9)

Skull crusher, 25kg x 12, 30kg x 12, 30kg x 11

21s x 3, 20kg

#arms #metcon #kettlebell swings #front raises #front step up #lateral step up #deadlift #bosuball ohp #substantial tricep extension #bicep curl #skull crusher #21s

7 May 2015

Shoulders

94kg

Warm up: bike, 20 mins

OHP, 20kg x 15, 25kg x 15, 27.5kg x 14, 30kg x 11, 32.5kg x 8

Shrugs, 26kg x 10, 28kg x 10, 30kg x 10, 32kg x 10

Upright row, 25kg x 10, 30kg x 10, 35kg x 9

[Front raises, 3 x 8, 6kg, 6kg, 6kg

[Lateral raises, 3 x 8, 6kg, 6kg, 6kg

#shoulders #bike #Overhead Press #shrugs #upright row #front raises #lateral raises

6 May 2015

Legs

92.5kg

Warm up: elliptical trainer, 5 mins

Squats, 20kg x 20, 40kg x 12, 50kg x 12, 60kg x 12, 70kg x 12

Kettle bell swings, 12kg, 30, 30, 30, 30

Single leg deadlift, 12kg, 4x12

Bulgarian hop squats, 30 sec on/30 sec off x 8 (4 each leg)

Single leg squats, 30 sec on/30 sec off x 8 (4 each leg)

#legs #squats #Elliptical Trainer #kettlebell swings #romanian deadlift #bulgarian hop squats #single leg squats

5 May 2015

Chest Warm up:

[dumbbell bench press, 8kg x 15

[dumbbell fly, 8kg x 15

Incline bench press dumbbell 30 degrees, 14kg x 20, 14kg x 20 (with twist), 16kg x 15, 16kg x 15 (with twist), 18kg x 12, 18kg x 11 (with twist), 20kg x 10, 20kg x 8 (with twist)

[Flat bench press, smith machine, reverse hold, 30kg x 10, 30kg x 10, 30kg x 8

[Bench press, smith machine, 30kg x 9, 30kg x 10, 30kg x 5

----

[Internal rotation, 3x10, 5.7kg, 5.7kg, 5.7kg

[External rotation, 3x10, 5.7kg, 5.7kg, 5.7kg

#dumbbell bench press #dumbbell fly #30 degree incline dumbbell press #bench press #internal rotation #external rotation #chest

29 April 2015

Back

Seated row, 39kg x 12, 45kg x 12, 52kg x 12, 52kg x 12

Assisted pull up, 4 x 12, 77kg, 68kg, 64kg, 59kg

Straight arm push down, 4x12, 18kg, 23kg, 23kg, 23kg (11)

Lat pull down, 4x12, 39kg, 39kg, 45kg, 52kg

Rear delt fly, 4x12, 45kg, 39kg, 39kg, 39kg (11)

Back extension (machine), 4x12, 73kg, 66kg, 66kg, 66kg

Back extension, 4x10

#back #seated row #assisted pull up #straight arm push down #lat pull down #rear delt fly #back extension

27 April 2015

Chest and shoulders

93kg Warm up: bike, 15 mins

Bench press

Warm up, 10 x 40kg

60kg x 5, 65kg x 5, 70kg x 4, 75kg x 0, 65kg x 5, 60 x 5

Cuban raises, 3x15, 8kg, 9kg, 9kg (11)

OHP

20kg x 15, 25kg x 12, 27.5 x 12, 30 x 10, 32.5 x 7

[Incline dumbbell bench press, 3x8, 18kg, 20kg, 20kg

[Incline circular fly, 3x8, 5kg, 5kg, 5kg

---

[Peck fly (machine), 3x8, 59kg, 66kg, 73kg

[Front raises, 3x8, 8kg, 7kg, 7kg

[Lateral raises, 3x8, 7kg, 7kg, 6kg

#chest #shoulders #bike #bench press #Overhead Press #cuban raises #30 degree incline dumbbell press #30 degree incline circular fly #pec fly #front raises #lateral raises

26 April 2015

Biceps and triceps

[Bicep curl, 4x10, 12kg, 12kg, 12kg, 12kg

[Tricep push down, 4x10, 27kg, 32kg, 32kg, 32kg

----

[Hammer curl, 4x10, 12kg, 12kg, 12kg, 12kg

[Substantial tricep extension, 4x10, 14kg, 18kg, 18kg, 18kg

Skull crusher, 4x10, 20kg, 25kg, 25kg, 25kg

Zoltran curl, 4x10, 8kg, 10kg, 10kg, 10kg (7)

#biceps #triceps #bicep curl #tricep push down #hammer curl #substantial tricep extension #skull crusher #zoltran curl

22 March 2015

Legs Warm up: bike x 5mins Good mornings, 3x15, 12.5kg, 12.5kg, 12.5kg

Deadlifts

Warm up, 65kg x 8

5 x 5

95kg, 100kg, 105kg, 110kg (2), failure (lopsided)

Fuckmuscle thrusters, 3x15, 115kg, 115kg, 115kg (lopsided)

Leg press (machine), 3x8

Double, 100kg, 107kg, 113kg

Single, 39kg, 45kg, 45kg

#legs #bike #good mornings #fuckmuscle thrusters #deadlift #straight leg press

21 April 2015

Chest and triceps

Dumbbell bench press (double)

Warm up, 16kg x 15

26kg x 10, 28kg x 8, 30kg x 4, 24kg x 10

Skull crusher,

Warm up: 7kg x 15

15kg x 15, 20kg x 15, 25kg x 10

Chest cable fly, 14kg x 16, 18kg x 10, 18kg x 8, 23kg x 5

[Tricep push down, 3x10, 27kg, 32kg, 32kg (8)

[Pec fly, 3x10, 59kg, 59kg, 59kg (9)

Substantial tricep extension, 3 x 15, 12.5kg, 17kg, 17kg (13)

#chest #triceps #dumbbell bench press #skull crusher #chest fly #tricep push down #pec fly #substantial tricep extension

20 April 2015

Shoulders

93.7kg

Warm up: bike, 15 minutes

Cuban raises, 3x15: 7kg, 7kg, 7kg

[External rotation, 3x10, 9kg, 9kg, 9kg

[Internal rotation, 3x10, 18kg, 23kg, 23kg

OHP,

Warm up, 20kg x 15

5x5, 35, 37.5, 40, 42.5 (4), 45 (3)

Shrugs (dumbbell), 3x15, 26kg, 28kg,

[Front raise, 3x8, 7kg, 7kg, 7kg

[Lateral raises, 3x8, 7kg, 7kg, 7kg

[Steering wheel, 3x8, 10kg, 10kg, 10kg (5)

#shoulders #bike #cuban raises #external rotation #internal rotation #Overhead Press #shrugs #front raises #lateral raises #steering wheel

1 April 2015

Shoulders + back

91kg

OHP

Warm up, 20kg x12

30kg x 8, 35kg x 5, 37.5kg x 5, 40kg x 5, 42.5kg x 5, 45kg x 3

Assisted pull up, 4x1059, 54, 50(9), 50 (7)

[Seated row, 3x8, 52kg, 52kg, 59kg

[Front raises, 3x8, 8kg, 8kg, 8kg

----

[Lat pull down, 3x8, 45kg, 52kg, 59kg

[Lateral raises, 3x8, 8kg, 8kg, 8kg (7)

Rope machine (seconds), 30, 45, 30

Shrugs, 3x12, 26kg, 28kg, 26kg

Rear deltoid fly, 3x8, 59kg, 59kg, 59kg

#shoulders #back #Overhead Press #assisted pull up #seated row #front raises #lateral raises #lat pull down #rope machine #shrugs #rear deltoid fly

31 March 2015

Chest

Chest fly, 2x15, 9kg

Dumbbell bench press

Warm up, 16kg x 15

22kg x 15, 28kg x 8, 30kg x 4, 30kg x 6 18kg x 10

Incline bench press (smith machine)(30kg x 20 (10 fast, 5 slow, 5 fast)) x3

Converging chest press (machine), 3x12, 25kg, 25kg, 25kg

#chest #chest fly #dumbbell bench press #incline bench press #converging chest press

27 March 2015

Legs

Good morning, 3x15, 17.5kg, 17.5kg, 17.5kg

[Sissy squat, 4x8, 0kg, 10kg, 20kg

[Goblin squat, 4x8, 16kg, 16kg, 16kg

Calf raises (smith machine), 4x15, 110kg, 110kg, 120kg, 130kg

Walking lunges, 4x6, 24kg, 26kg, 28kg, 28kg (4)

#good mornings #sissy squats #goblin squats #calf raises #lunges #legs

25 March 2015

Legs

Deadlifts,

Warm up, 70kg x10

6x5: 90, 100, 105, 110, 115, 120(3), 125 (1)

Fuckmuscle thrusters, 4x8, 140, 150, 160, 170

[Bosu ball squats, 3x15, 0kg, 6kg

[Romanian deadlifts, 3x10, 18kg, 18kg, 18kg

Bike, 5mins

#deadlift #fuckmuscle thrusters #bosu ball squats #romanian deadlift #bike #legs

24 March 2015

Chest

92kg

Warm up: Elliptical trainer, 5 minutes Bench press, smith machine, 4x10

[Normal, 30kg, 35kg, 37.5, 40

[Wide, 30kg, 35kg, 37.5, 40

[Narrow, 30kg, 35 (2) 30(6), 37.5(2) 35(6), 40(1) 37.5(2) 35(2) 32.5(4) 30(2)

----

[Decline overhead pull, 4x10, 14,18,18,18

[Decline ab crunches, 3x10

[Dumbbell chest press, 14,16,18

Cable fly, 3x12, 5.7kg, 5.7kg, 5.7kg

Pec fly, 3x10, 23kg, 27kg, 32kg

Spin, 30 minutes

#chest #Elliptical Trainer #bench press #overhead pull #ab crunches #dumbbell chest press #cable back fly #pec fly #spin

23 March 2015

Shoulders

93.3kg

Warm up: bike, 15 mins Cuban raises, 3x15: 9kg, 9kg, 9kg

[External rotation, 3x10, 9kg, 9kg

[Internal rotation, 3x10, 14kg, 18kh

OHP, 5x12, 20, 25, 25, 30, 30 (9)

[Front raise, 3x10, 8kg, 8kg, 8kg

[Steering wheel, 3x10, 5kg, 10kg,

----

[Upright row, 4x12, 20, 20,

[Lateral raises, 3x8, 7kg, 6kg, 6kg

Shrugs (dumbbell), 3x15, 28kg, 28kg, 30kg (12)

#shoulders #bike #cuban raises #external rotation #internal rotation #Overhead Press #front raises #steering wheel #lateral raises #upright row #shrugs

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