Saturday July 8th 2017

Saturday: 14:45 – 16:45

Chest

Dumbell press 35lbsx12 40lbsx10 45lbsx8 50lbsx8 30lbsx8

Dumbbell flyes 25lbsx12 30lbsx10 35lbsx8 35lbsx8 20lbsx8

Cable crossovers 12.5lbsx12 17.5lbsx10 22.5lbsx8 22.5lbsx8 12.5lbsx8

Cable push 12.5lbsx12 17.5lbsx10 22.5lbsx8 22.5lbsx8 12.5lbsx8

Triceps

Triceps extensions 37,5lbsx12 42,5lbsx10 47,5lbsx8 52,5lbsx8 37,5lbsx8

Triceps one hand extension 12,5lbsx12 17,5lbsx10 17,5lbsx8 22,5lbsx8 12,5lbsx8

Shoulders

Lateral dumbbell raises + front arm dumbbell raises (super set) 10lbsx12 10lbsx10 15lbsx8 15lbsx8 10lbsx8

Friday July 7th 2017

Friday: 10:45 – 12:45

Back

Deadlift 220lbsx8 240lbsx7 260lbsx6 280lbsx8 135lbsx8

Barbell rows 95lbsx12 105lbsx10 115lbsx8 125lbsx8 75lbsx8

Cable pulldown 37.5lbsx12 42.5lbsx10 47.5lbsx8 52.5lbsx8 37.5lbsx8

Pull-ups 0lbsx8 0lbsx8 0lbsx8 0lbsx8

Biceps

Seated bicep curls 15lbsx12 20lbsx10 25lbsx8 30lbsx8 15lbsx8

Bicep curls 20lbsx12 25lbsx10 30lbsx8 35lbsx8 20lbsx8

Shoulders

Rear deltoid cable pulls 12,5lbsx12 12,5lbsx10 12,5lbsx8 17,5lbsx8 10lbsx8

 

 

 

Wednesday Feb 22nd 2017

Wednesday: 9:30 – 11:00

Legs

Leg press 270x12 360x10 450x8 540x8 270x8

Lying leg curls & seated leg curls (super set) 70x12 80x10 90x8 100x8 50x8

Leg press calf raises 270x12 360x10 450x8 540x8 270x8

Seated calf raises 45x12 90x10 135x8 180x90x8

Abs 

Leg raises 20x4

Toe touches 20x4

Plank 30sx4

 

Meal

Afternoon

 

2 egg

35g protein powder

95g onion

87g pepper

65g mushroom

130g ham

5 chicken nuggets

Evening

4 A&W Chubby burger chicken

5 chicken nuggets

65g pork liver

65g pork heart

50g veal liver

 

Tuesday Feb 21st 2017

Tuesday: 10:45 – 12:45

Chest

Inclined dumbbell flyes 10lbsx12 15lbsx10 15lbsx20lbsx8 10lbsx8

Dumbbell flyes 10lbsx12 15lbsx10 20lbsx25lbsx8 15lbsx8

Straight-arm dumbbell pullovers 15lbsx12 20lbsx10 20lbsx8 25lbsx8 15lbsx8

Machine flyes 55lbsx12 66lbsx10 77lbsx8 88lbsx44lbsx8

Triceps

Triceps rope extensions 27,5lbsx12 33lbsx10 38,5lbsx8 38,5lbsx8 22lbsx8

Triceps pulldowns 22lbsx12 27,5lbsx10 33lbsx8 38,5lbsx8 22lbsx8

Shoulders

Lateral dumbbell raises + front arm dumbbell raises (super set) 10lbsx12 10lbsx10 15lbsx8 20lbsx8 10lbsx8

Barbell shrugs 70lbsx12 80lbsx10 90lbsx8 100lbsx60lbsx8

 

Meals

Afternoon

35g protein shake

160g potato

85g onion

75g tomato

200g beef

1 egg

Evening

218g chicken

118g beef

Vegetable soup

200g grape

Monday Feb 20th 2017

Monday: 15:30 – 17:30

Back

Seated rows 132lbsx12 143lbsx10 154lbsx8 165lbsx88lbsx8

Lat pull-downs 121lbsx12 132lbsx10 143lbsx8 154lbsx88lbsx8

Straight-arm pull-downs 27,5lbsx12 33lbsx10 38,5lbsx8 44lbsx22lbsx8

Lat pull-downs (machine) 66lbsx12 77lbsx10 88lbsx8 99lbsx44lbsx8

Biceps

Preacher curls 2,5lbsx12 5lbsx10 7,5lbsx8 10lbsx6 5lbsx8

Dumbbell curls 15lbsx12 20lbsx10 25lbsx8 30lbsx8 15lbsx8

Shoulders

Deltoid flyes (machine) 55lbsx12 66lbsx10 77lbsx8 88lbsx44lbsx8

Abs

Leg raises 20x4

Toe touches 20x4

Plank 30sx4

 

Meals

CHEAT DAY 🙂

Friday Feb 17th 2017

Friday: 10:00 – 11:30

Shoulders

Lateral dumbbell raises + front arm dumbbell raises (super set) 10lbsx12 10lbsx10 15lbsx8 20lbsx8 10lbsx8

Seated dumbbell lateral raises 10lbsx12 10lbsx10 15lbsx8 20lbsx8 10lbsx8

Leaning machine lateral raises 11lbsx12 11lbsx10 11lbsx11lbsx8 10lbsx8

Seated bent-over lateral raises 10lbsx12 10lbsx10 10lbsx8 15lbsx8 10lbsx8

Deltoid flyes 44lbsx12 44lbsx10 55lbsx8 66lbsx33lbsx8

Abs

Leg raises 20x4

Toe touches 20x4

Plank 30sx4

 

Meals

Afternoon

225g beef

113g onion

220g chinese broccoli

1 egg

250g strawberries

Evening

240g pork

414g zucchini

Thursday Feb 16th 2017

Thursday: 10:00 – 12:00

Biceps

Fixed weight barbell curls 40lbsx12 50lbsx10 60lbsx8 70lbsx8 40lbsx8

Dumbbell curls & hammer curls (super set) 15lbsx12 20lbsx10 25lbsx8 30lbsx8 15lbsx8

Seated inclined dumbbell curls 10lbsx12 10lbsx10 15lbsx15lbsx8 10lbsx8

Triceps

Triceps rope extensions 27,5lbsx12 33lbsx10 38,5lbsx8 44lbsx8 27,5lbsx8

Triceps kickbacks 10lbsx12 10lbsx10 15lbsx8 15lbsx10lbsx8

Triceps pushdowns 33lbsx12 38,5lbsx10 44lbsx49,5lbsx8 33lbsx8

Straight-arm pullovers 15lbsx12 20lbsx10 20lbsx8 25lbsx8 15lbsx8

 

Meals

Afternoon

176g beef

25g chicken

1 egg

Lettuce salad with clementine

Peanut butter sandwich

1 banana

1 clementine

Evening

117g pork

205g beef

1 egg

202g mango

136g zucchini

205g broccoli

105g carrot

 

Wednesday Feb 15th 2017

Wednesday: 10:00 – 11:30

Legs

Leg press 270x12 360x10 450x8 540x8 270x8

Lying leg curls & seated leg curls (super set) 70x12 80x10 90x8 100x8 50x8

Leg press calf raises 180x12 270x10 360x450x8 270x10

Seated calf raises 45x12 90x10 135x135x90x8

Abs 

Leg raises 20x4

Toe touches 20x4

Plank 30sx4

 

Meal

Afternoon

222g chicken

50g rice

70g cauliflower

60g carrot

70g onion

61g green pepper

Evening

Peanut butter sandwich

60g broccoli

1 banana

200g pork

2 hard-boiled egg

250g mango

 

Tuesday Feb 14th 2017

Tuesday: 11:00 – 13:00

Chest

Inclined dumbbell flyes 10lbsx12 15lbsx10 15lbsx20lbsx8 10lbsx8

Dumbbell flyes 10lbsx12 15lbsx10 20lbsx25lbsx8 15lbsx8

Dumbbell press 10lbsx12 15lbsx10 15lbsx20lbsx8 10lbsx8

Straight-arm dumbbell pullovers 15lbsx12 20lbsx10 20lbsx8 25lbsx8 15lbsx8

Triceps

Triceps rope extensions 33lbsx12 38,5lbsx10 44lbsx8 44lbsx8 27,5lbsx8

Triceps kickbacks 10lbsx12 10lbsx10

Shoulders

Lateral dumbbell raises + front arm dumbbell raises (super set) 10lbsx12 10lbsx10 15lbsx8 15lbsx8 10lbsx8

Barbell shrugs 70lbsx12 80lbsx10 90lbsx8 100lbsx60lbsx8

 

Meals

Afternoon

155g chicken

50g rice

300g green beans with 1ml sesame oil

300g mango

Evening

150g chicken

125g beef

224g broccoli

116g chinese broccoli

2 Danone Creamy yogurt

300g mango

25g peanut

 

Monday Feb 13th 2017

Monday: 15:30 – 17:30

Back

Seated rows: Last set 165 lbs

Lat pull-downs: Last set 143 lbs

Straight-arm pull-downs: Last set 49 lbs

Lat pull-downs (machine): Last set 90 lbs

Biceps

Preacher curls: Last set 7,5 lbs

Dumbbell curls & hammers: Last set 20 lbs

Shoulders

Sitting bent over bumbbell lateral raises: Last set 20 lbs

Deltoid flys: Last set 70 lbs

 

Meals

Morning

12 buffalo chicken wings

50g rice

Salad (lettuce, tomatoes and one hard boiled egg)

Afternoon

250g chicken

3 chicken nuggets

50g rice

Crescent with sesame oil

1 Nature Valley: Sweet & Salty Peanut bar

1 Mango

1 Astro strawberry yogurt