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

 

 

 

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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 🙂

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