Ironwarrior's log
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Shoulders & Hamstrings
Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 25kg (55lbs) x 10 reps
4. 25kg x 10 reps
Smith Machine Overhead Presses:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg (132lbs) x 6 reps
MTS Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg (154lbs) x 12 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg (99lbs) x 10 reps
ATX LyingbLeg Curls:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps (55lbs)
Seated Leg Curls:
1. 32kg x20 reps
2. 47kg x 15 reps
3. 62kg x 10 reps
4. 78kg (172lbs) x 8 reps
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 8 reps
4. 55kg (121lbs) x 8 reps
Overhead Dumbbell Presses:
1. 12,5kg x 30 reps
2. 17,5kg x 20 reps
3. 25kg (55lbs) x 10 reps
4. 25kg x 10 reps
Smith Machine Overhead Presses:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg (132lbs) x 6 reps
MTS Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg (154lbs) x 12 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg (99lbs) x 10 reps
ATX LyingbLeg Curls:
1. 10kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps (55lbs)
Seated Leg Curls:
1. 32kg x20 reps
2. 47kg x 15 reps
3. 62kg x 10 reps
4. 78kg (172lbs) x 8 reps
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 8 reps
4. 55kg (121lbs) x 8 reps
- Ironwarrior
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- Posts: 5929
- Joined: Jan 8th, '15, 20:31
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Re: Ironwarrior's log
Abs & Chest
Cable Crunches:
1. 41,25kg x 50 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg x 30 reps (107lbs)
MTS Crunches:
1. 65kg x 30 reps
2. 75kg x 30 reps
3. 85kg x 20 reps
4. 95kg (209 lbs) x 20 reps
Dumbbell Flyes:
1. 12,5kg x 20 reps
2. 15kg x 20 reps
3. 17,5kg x 15 reps
4. 20kg x 12 reps (44lbs)
Cable Crossover:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps (66lbs)
4. 30kg x 15 reps
Machine Seated Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg (165Lbs) x 15 reps
Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154Lbs) x 7 reps
4. 70kg x 6 reps
5. 80kg (176Lbs) x 3 bonus reps
That concludes my 5th workout this week.
Cable Crunches:
1. 41,25kg x 50 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg x 30 reps (107lbs)
MTS Crunches:
1. 65kg x 30 reps
2. 75kg x 30 reps
3. 85kg x 20 reps
4. 95kg (209 lbs) x 20 reps
Dumbbell Flyes:
1. 12,5kg x 20 reps
2. 15kg x 20 reps
3. 17,5kg x 15 reps
4. 20kg x 12 reps (44lbs)
Cable Crossover:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps (66lbs)
4. 30kg x 15 reps
Machine Seated Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg (165Lbs) x 15 reps
Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154Lbs) x 7 reps
4. 70kg x 6 reps
5. 80kg (176Lbs) x 3 bonus reps
That concludes my 5th workout this week.
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Crowded gym this morning.
Tighs & Calfs
6 sets of Bodyweight Sissy Squats:
60, 50, 40, 30, 20 & 10 reps (sore instantly)
Hack Squats:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg(88lbs) x 10 reps
4. MW+60kg(132lbs) x 8 reps
Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg(771lbs) x 8 reps
Leg Press Calf Extension:
1. 200kg x 30 reps
2. 250kg x 20 reps
3. 300kg (661lbs) x 15 reps
4. 300kg x 15 reps
Seated Calf Raises:
1. 35kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 60kg(132lbs) x 15 reps
LF Calf Extensions:
1. 55kg x 30 reps
2. 75kg x 25 reps
3. 95kg x 20 reps
4. 115kg(253lbs) x 15 reps
Tighs & Calfs
6 sets of Bodyweight Sissy Squats:
60, 50, 40, 30, 20 & 10 reps (sore instantly)
Hack Squats:
1. MW x 20 reps
2. MW+20kg x 15 reps
3. MW+40kg(88lbs) x 10 reps
4. MW+60kg(132lbs) x 8 reps
Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 350kg(771lbs) x 8 reps
Leg Press Calf Extension:
1. 200kg x 30 reps
2. 250kg x 20 reps
3. 300kg (661lbs) x 15 reps
4. 300kg x 15 reps
Seated Calf Raises:
1. 35kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 60kg(132lbs) x 15 reps
LF Calf Extensions:
1. 55kg x 30 reps
2. 75kg x 25 reps
3. 95kg x 20 reps
4. 115kg(253lbs) x 15 reps
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Back & Posterior Delts
Lat Pulldown:
1.47kg x 20 reps
2. 62kg x 15 reps
3. 78kg x 8 reps
4. 85kg x 6 reps (187lbs)
Seated DRAX Row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 8 reps (121lbs)
Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
3. 62kg x 8 reps(136lbs)
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 8 reps(176lbs)
Iso-Lateral Low Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 80kg x 10 reps(176lbs)
Iso-Lateral Supinated Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps (154lbs)
Iso-Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg(198lbs) x 8 reps
Machine Reversed Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 25kg (55lbs) x 10 reps
Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
Reversed Dumbbell Flyes:
1. 5kg x 15 reps
2. 7kg x 12 reps
3. 8kg x 10 reps
4. 8kg (17lbs) x 10 reps
Lat Pulldown:
1.47kg x 20 reps
2. 62kg x 15 reps
3. 78kg x 8 reps
4. 85kg x 6 reps (187lbs)
Seated DRAX Row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 8 reps (121lbs)
Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
3. 62kg x 8 reps(136lbs)
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 8 reps(176lbs)
Iso-Lateral Low Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 80kg x 10 reps(176lbs)
Iso-Lateral Supinated Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198lbs)
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps (154lbs)
Iso-Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg(198lbs) x 8 reps
Machine Reversed Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 25kg (55lbs) x 10 reps
Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps
Reversed Dumbbell Flyes:
1. 5kg x 15 reps
2. 7kg x 12 reps
3. 8kg x 10 reps
4. 8kg (17lbs) x 10 reps
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg(88lbs) x 10 reps
4. 45kg(99lbs) x 6 reps
Flat Bench Presses:
1. 50kg x 20 reps
2. 70kg x 10 reps
3. 80kg(176lbs) x 6 reps
4. 80kg x 6 reps
Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg(154lbs) x 6 reps
4. 70kg x 5 reps
Super Incline Iso-Lateral Bench Press:
1. 40kg x 20 reps
2. 60kg x 10 reps
3. 70kg(154lbs) x 8 reps
4. 70kg x 8 reps
Cable Crossover:
1. 10kg x 30 reps
2. 15kg x 25 reps
3. 20kg x 20 reps
4. 25kg(55lbs) x 15 reps
Cable Crunches:
1. 42,5kg x 40 reps
2. 50kg x 25 reps
3. 57,5kg(126lbs) x 15 reps
4. 57,5kg x 15 reps
MTS Abdominal Crunch:
1. 65kg x 25 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4.. 95kg(209kbs) x 15 reps
Roman Chair Knee-ups:
4x15 reps
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg(88lbs) x 10 reps
4. 45kg(99lbs) x 6 reps
Flat Bench Presses:
1. 50kg x 20 reps
2. 70kg x 10 reps
3. 80kg(176lbs) x 6 reps
4. 80kg x 6 reps
Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg(154lbs) x 6 reps
4. 70kg x 5 reps
Super Incline Iso-Lateral Bench Press:
1. 40kg x 20 reps
2. 60kg x 10 reps
3. 70kg(154lbs) x 8 reps
4. 70kg x 8 reps
Cable Crossover:
1. 10kg x 30 reps
2. 15kg x 25 reps
3. 20kg x 20 reps
4. 25kg(55lbs) x 15 reps
Cable Crunches:
1. 42,5kg x 40 reps
2. 50kg x 25 reps
3. 57,5kg(126lbs) x 15 reps
4. 57,5kg x 15 reps
MTS Abdominal Crunch:
1. 65kg x 25 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4.. 95kg(209kbs) x 15 reps
Roman Chair Knee-ups:
4x15 reps
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
I didn't visit the gym today.
But after Meal Prep I did a home Interval training.
20 seconds of High Knees
10 seconds of rest
20 seconds of Burpees
10 seconss of rest
20 seconds of Mountain Climbers
10 seconds of rest
20 seconds of Squat Jymps
10 seconds of rest
20 seconds of Dumbbell Stiff Leg Deadlifts
10 seconds of rest
3 rounds of this, followed by a 300 reps of bodyweight Standing Calf Raises
Meals are Rice, Vegetables, Chicken, Beef and Fish.
But after Meal Prep I did a home Interval training.
20 seconds of High Knees
10 seconds of rest
20 seconds of Burpees
10 seconss of rest
20 seconds of Mountain Climbers
10 seconds of rest
20 seconds of Squat Jymps
10 seconds of rest
20 seconds of Dumbbell Stiff Leg Deadlifts
10 seconds of rest
3 rounds of this, followed by a 300 reps of bodyweight Standing Calf Raises
Meals are Rice, Vegetables, Chicken, Beef and Fish.
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
4 hrs of sleep.
Legs & Shoulders
Supersets Bodyweight Sissy Squats & Iso-lateral Lying Leg Curls
1. 60 reps & 20kg x 30 reps
2. 50 reps & 20kg x 30 reps
3. 40 reps & 20kg x 30 reps
4. 30 reps & 20kg x 20 reps
5. 22 reps & 20kg (44lbs)x 20 reps
Supersets Incline Leg Press & ATX Leg Curls:
1. 100kg x 30 reps & 15kg x 15 reps
2. 200kg x 20 reps & 15kg x15 reps
3. 300kg x 15 reps & 15kg x 15 reps
4. 350kg (771lbs)x 15 reps & 15kg (33lbs)x 15 reps
Leg Extensions:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 20 reps
4. 95kg (209lbs) x 15 reps
Reversed Iso-Lateral Shoulder Press:
1. 35kg x 30 reps
2. 35kg x 30 reps
3. 55kg x 20 reps
4. 65kg(43lbs) x 15 reps
Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 30(66lbs)kg x 10 reps
MTS Shoulder Presses:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg (154lbs) x 10 reps
Legs & Shoulders
Supersets Bodyweight Sissy Squats & Iso-lateral Lying Leg Curls
1. 60 reps & 20kg x 30 reps
2. 50 reps & 20kg x 30 reps
3. 40 reps & 20kg x 30 reps
4. 30 reps & 20kg x 20 reps
5. 22 reps & 20kg (44lbs)x 20 reps
Supersets Incline Leg Press & ATX Leg Curls:
1. 100kg x 30 reps & 15kg x 15 reps
2. 200kg x 20 reps & 15kg x15 reps
3. 300kg x 15 reps & 15kg x 15 reps
4. 350kg (771lbs)x 15 reps & 15kg (33lbs)x 15 reps
Leg Extensions:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 20 reps
4. 95kg (209lbs) x 15 reps
Reversed Iso-Lateral Shoulder Press:
1. 35kg x 30 reps
2. 35kg x 30 reps
3. 55kg x 20 reps
4. 65kg(43lbs) x 15 reps
Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 12 reps
4. 30(66lbs)kg x 10 reps
MTS Shoulder Presses:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg (154lbs) x 10 reps
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Back & Posterior Delts
Pullups:
15, 12, 10 & 8 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps (154Lbs)
Machine Hack Bend Over Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps(154Lbs)
Iso-lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 10 reps (176Lbs)
Iso-lateral Low Row:
1. 60kg x 15 reps
2. 70kg x 12 reps
3. 80kg x 10 reps
4. 90kg x 8 reps (198Lbs)
Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198Lbs)
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps (154Lbs)
Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps
Machine Reversed Flyes:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps (38Lbs)
Reversed Peckdeck:
1. 25kg xb20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps (103Lbs)
Pullups:
15, 12, 10 & 8 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps (154Lbs)
Machine Hack Bend Over Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps(154Lbs)
Iso-lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 10 reps (176Lbs)
Iso-lateral Low Row:
1. 60kg x 15 reps
2. 70kg x 12 reps
3. 80kg x 10 reps
4. 90kg x 8 reps (198Lbs)
Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198Lbs)
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps (154Lbs)
Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps
Machine Reversed Flyes:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps (38Lbs)
Reversed Peckdeck:
1. 25kg xb20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps (103Lbs)
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Deltoids & Hamstrings
Smith Machine Overhead Presses:
1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 10 reps (132Lbs)
Overhead Dumbbell Presses:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 6 reps (44Lbs)
Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 15 reps
4. 17,5kg x 15 reps (38Lbs)
Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 12 reps (66Lbs)
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 19 reps (209Lbs)
LyingbLeg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps (121Lbs)
Lying Iso-lateral Leg Curls:
1. 10kg x 15 reps
2. 20kg x 15 reps
3. 30kg x 8 reps
4. 30kg x 6 reps (66Lbs)
Smith Machine Overhead Presses:
1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 10 reps (132Lbs)
Overhead Dumbbell Presses:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 6 reps (44Lbs)
Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 15 reps
4. 17,5kg x 15 reps (38Lbs)
Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 12 reps (66Lbs)
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 19 reps (209Lbs)
LyingbLeg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps (121Lbs)
Lying Iso-lateral Leg Curls:
1. 10kg x 15 reps
2. 20kg x 15 reps
3. 30kg x 8 reps
4. 30kg x 6 reps (66Lbs)
- Ironwarrior
- Site Admin
- Posts: 5929
- Joined: Jan 8th, '15, 20:31
- x 135
Re: Ironwarrior's log
Thighs & Calfs
Back Squat:
1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 6 reps (242Lbs)
4. 110kg x 6 reps
5. 110kg x 6 reps
6. 110kg x 6 reps
7. 100kg x 6 reps
8. 100kg x 6 reps
9. 90kg x 8 reps
10. 90kg x 8 reps
Incline Leg Press:
1. 150kg x 15 reps
2. 200kg x 15 reps
3. 250kg x 12 reps
4. 300kg x 10 reps
5. 350kg x 6 reps (771Lbs)
Leg Press Calf Extension:
1. 150kg x 30 reps
2. 175kg x 20 reps
3. 200kg x 18 reps
4. 225kg x 16 reps
Seated Calf Raises:
1. 25kg x 25 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 15 reps
Smith Machine Standing Calf Raises:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 100kg x 15 reps
4. 100kg x 15 reps
Lower Back Stretching:
10 minutes
Back Squat:
1. 50kg x 10 reps
2. 80kg x 10 reps
3. 110kg x 6 reps (242Lbs)
4. 110kg x 6 reps
5. 110kg x 6 reps
6. 110kg x 6 reps
7. 100kg x 6 reps
8. 100kg x 6 reps
9. 90kg x 8 reps
10. 90kg x 8 reps
Incline Leg Press:
1. 150kg x 15 reps
2. 200kg x 15 reps
3. 250kg x 12 reps
4. 300kg x 10 reps
5. 350kg x 6 reps (771Lbs)
Leg Press Calf Extension:
1. 150kg x 30 reps
2. 175kg x 20 reps
3. 200kg x 18 reps
4. 225kg x 16 reps
Seated Calf Raises:
1. 25kg x 25 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 15 reps
Smith Machine Standing Calf Raises:
1. 50kg x 15 reps
2. 100kg x 15 reps
3. 100kg x 15 reps
4. 100kg x 15 reps
Lower Back Stretching:
10 minutes