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Old 10-23-2012, 05:09 AM   #191
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22/10/12

A.M.

Flat DB Bench Press - 38kg x6,6,6,5 40kg x3 (3 sets)

Decline DB Press - 32kg x8,7,6,6,6

DB Flyes 18kg x8 (4 sets)

CGBP - 50kg x8 ( 3 sets)

Tricep Pull Downs - 23.75kg x10 (4 sets)

*45 minute steep incline walk*

P.M.
Wide Grip Pull Ups - 6,6,6,6,5

Rack Pulls (Below knee height) - 140kg x5, 160kg x5, 180kg x3, 200kg x3, 210kg x1

Barbell Rows - 60kg x8, 80kg x8, 90kg x8, 95kg x8

Dumbbell Rows - 40kg x8 (4 sets)

Cable Rows - 90kg x10 (2 sets)
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Old 10-23-2012, 05:51 AM   #192
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Originally Posted by JordanK91 View Post
22/10/12

Flat DB Bench Press - 38kg x6,6,6,5 40kg x3 (3 sets)
Decline DB Press - 32kg x8,7,6,6,6
DB Flyes 18kg x8 (4 sets)
CGBP - 50kg x8 ( 3 sets)
Tricep Pull Downs - 23.75kg x10 (4 sets)

*45 minute steep incline walk*

P.M.
Wide Grip Pull Ups - 6,6,6,6,5

Rack Pulls (Below knee height) - 140kg x5, 160kg x5, 180kg x3, 200kg x3, 210kg x1

Barbell Rows - 60kg x8, 80kg x8, 90kg x8, 95kg x8
Dumbbell Rows - 40kg x8 (4 sets)
Cable Rows - 90kg x10 (2 sets)
Strong Rack Pulls JK ... BB rows @95X8 is very very strong ... keep crushing the wts. ...
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Old 10-23-2012, 03:53 PM   #193
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Nice little AM/PM bashing destruction.
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Old 10-24-2012, 04:29 AM   #194
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Strong Rack Pulls JK ... BB rows @95X8 is very very strong ... keep crushing the wts. ...
Thanks Ravi, I felt that deadlifts every week were taxing on my lower back so I've opted for rach pulls every other week

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Nice little AM/PM bashing destruction.
Thanks Steve
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Old 10-24-2012, 04:31 AM   #195
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23.10.12

Squats 100kg x8 (4 sets), 120kg x3, 130kg x1, 142.5kg x1 *PR*

Dumbbell Walking Lunges - 26kg x16 (3 sets)

Calf Raises 80kg x20 (4 sets)
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Old 10-24-2012, 07:48 AM   #196
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Squat PR = WIN
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Old 10-24-2012, 09:13 AM   #197
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23.10.12
Squats 100kg x8 (4 sets), 120kg x3, 130kg x1, 142.5kg x1 *PR*
Dumbbell Walking Lunges - 26kg x16 (3 sets)
Calf Raises 80kg x20 (4 sets)
Strong Squat numbers and congrats on PR ... How do you feel doing lunges after squat ... ??
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Old 10-24-2012, 09:24 AM   #198
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Cheers guys.. It went up surprisingly ok.. 145 should be just around the corner..

Lunges were a killer after squats but I wasn't using a heavy weight so I got through them..

I don't have any worthwhile leg machines at my gym so my leg day is very limited..
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Old 10-24-2012, 11:53 AM   #199
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Cheers guys.. It went up surprisingly ok.. 145 should be just around the corner..

Lunges were a killer after squats but I wasn't using a heavy weight so I got through them..

I don't have any worthwhile leg machines at my gym so my leg day is very limited..
Can't go wrong with squats and lunges.
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Old 10-25-2012, 12:54 PM   #200
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Well done on the squat PR and those rack pulls = win
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