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Old 05-29-2010, 03:26 AM   #27
bunzasteel83
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Join Date: Apr 2010
Location: Perth, Western Australia
Posts: 71
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bunzasteel83 has made some very good postsbunzasteel83 has made some very good postsbunzasteel83 has made some very good postsbunzasteel83 has made some very good postsbunzasteel83 has made some very good postsbunzasteel83 has made some very good postsbunzasteel83 has made some very good postsbunzasteel83 has made some very good postsbunzasteel83 has made some very good postsbunzasteel83 has made some very good postsbunzasteel83 has made some very good posts
Default Back again pumpkin:)

Once again I have returned home and happy with my training progress and results- Ill have to pull my finger out and take some pics n post them.
Hope everyone is doing well

21-05-10
30 min powerwalk

22-05-10
Back

seated row 4x10@40kg
single db row 4x10@17.5kg
double row 4x12@30kg
widegrip lat pulldown 3x10@100lbs
closegrip pulldown 4x10@100lbs
30min powerwalk

23-05-10
Chest & Triceps

chest press 5x8-10@35-40kg
tricep ext rope/bar 8x10@35kg
tricep ext reverse grip 3x10-12@35kg
tricep dips 3x15
tricep kickbacks 3x12@7.5kg db
scullcrusher 3x12!12.5kg db
leg raises/abs 4x20

24-05-10
Shoulders & biceps

shoulder press 4x10@8kg dbs
side lat raises 4x10@10kg dbs
rear delt raises 4x10@10kg dbs
upright rows 4x10@10kg dbs
alt db curls 4x10@10kg dbs
concentration curls 4x8-10@10kg dbs
30min powerwalk

25-05-10
Legs

seated leg press 4x10@120kg
plie squats 4x10-12@45kg
squats 3x12-15@70kg+bar
sldl 3x12@40kg+bar
hammy curls 4x10@35kg
3x10-12@43-57kg
30min powerwalk

26-05-10
Cardio
20min crosstrainer
10min run
abs- 4 x ab circuit

27-05-10
Back & calves

bb row 4x10@35kg
single rows 4x10@17.5-20kg
seated row 4x10@35-40kg
closegrip lat pulldown 4x10@90lbs
widegrip lat pulldown 4x10@100lbs
back ext 3x20 with 20kg plate
seated calf raises 3x10@40kg

28-05-10
cardio
30min intervals- run/crosstrainer/bike

29-05-10
triceps & light chest

chest press 9x8-10@40-50kg
tri rope pulldown 3x8-10@35kg
tri bar pulldown 3x10@40kg
reverse grip pulldown 3x10@35kg
single arm pulldown 3x8-10@20-25kg
kickbacks 4x20@8kg db
scullcrusher 4x12@12.5-15KG db
20min crosstrainer
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