Notes
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Bench ***90kg, 10*** 07/07
Deadlift ***120,4*** 06/06
Leg raises
Weight sloped sit ups, ***10kg, 16*** 16/05
Plank and side planks, ***1min,30sec,30sec*** 04/05
Crunches facing ground with hand stand, ball on feet ***14*** 04/05
TUESDAY
Wide grip pull ups, weighted ***10kg, 9*** 22/05
Bent over barbell rows ***65kg NIBW ,12*** 08/07
Close Grip Seated rows, ***68, 12 *** 08/07
Traps with barbell *** 90kg NIBW, 8 *** 08/07
Chin ups to lock out ***8 reps, 3 sets*** 08/07
Dumbel single arm rows ***27.5kg, 9*** 08/07
WEDNESDAY
Dumbbell bench press ***40kg, 10***25/06
Incline dumbell bench press ***30kg, 11 *** 26/05
Decline Barbell Smith Bench *** 80kg NIBW, 8 reps *** 02/06
Chest Pulling up from ground cable flies *** 20.5kg, 10 *** 09/07
Chest bent over cable flies *** 32.0kg, 09/07 *** 09/07
Close grip bench press ***40kg NI BW, 8*** 09/07
Chest stretch single arm weighted ***12.5kg, 10*** 09/07
Thursday
Squats - ***100kg, 8*** 10/07
Dumbbell Lunges, each arm ***15kg, 10*** 20/05
Standing calf raises ***80 NIBW , 13*** 20/05
Seated leg curl machine ***107kg, 9 *** 02/07
rat pulls, (Stiffed Legged DL) hamstring focus *** 60kg BW, 9 *** 29/04 to shins
FRIDAY
Shoulder press ***30kg, 8*** 11/07
Single arm side raises ***16kg, 9*** 11/07
Upright rows, ***35, NIBW, crooked bar, 8*** 11/07
Rear felt cable crossover**** 18.1, 6*** 10/05 OR;
Rear delt dumbbell flyes ***9kg, 9*** 05/07
Smith Machine Press, behind neck ***50kg, 9*** 11/07
Front weight raises two hands, ***20kg, 8 *** 11/07
SATURDAY
Weighted Dips ***35kg, 9*** , 12/07
Overhead single arm tricep extensions ***10kg, 10*** 04/07
Straight bar bicep pully curls ***50.0, 11*** 12/07
Single arm pully hammer curls ***18.1kg, 9*** 20/05
Tricep pushdowns, angle bar full tension all the way *** 68., 8 *** 04/07
Single arm wrist curls fronts seated ***20kg bar, 9 *** 04/07, rears standing *** 20kg bar, + 10kg 12,*** 04/07
21 rep bicep salute add to this day ***10kg NI crooked bar weight*** 04/07
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