ky
New Member
Posts: 46
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Post by ky on Jan 10, 2012 11:47:47 GMT -5
Dec 27 Squats (Week 20) Squat Warmup 20x10 Warmup 40x6 57.5x2x10
Leg ext Warm 20x8, 25x8 47.5x8, 47.5x 8, 47.5x8 50x7.5 4sets 8reps
Leg curls Warm 20x 8, 25x10 42.5x14 42.5x12 2sets min 12-15 to failure
Calf raise Warm 40x10, 60x10 120x10x2 130x10 3sets 10reps
Pull down abs 05sets 10reps 27.5x10 30x10x3 27.5x10
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ky
New Member
Posts: 46
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Post by ky on Jan 10, 2012 11:48:08 GMT -5
Dec 31 bench (Week 20).
Barbell bench 20x10 9aetx 3 reps 20x10 40x3repsx9
DB front raises 2x15 2.5x6 warm 7.5kg x15 rest pause 5kgx15
DB side raises 2x15 5x15 5x15
Bb triceps (short bar. Bar weight excluded) 4x8 10kgx10 22.5x8x3 22.5x6
Tri push down 2 to failure 20x3, 17.5x5 little rest, gym closing 15x9
Hammer 3x12 5x10 warm 10x12 10x4, 7.5x4 little rest, gym closing 7.5x3 little rest
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ky
New Member
Posts: 46
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Post by ky on Jan 10, 2012 11:48:25 GMT -5
Jan 10 Deadlift (week 20)
Deads Warm 20x10,40x8 10setsx2 60x2x10
Pullups 2sets failure 12,10
Barbell shrugs squat rack 5set 8reps 20x8, 40x8 60x8 70x8x4
Barbell Good morning 4sets 12 reps bar x12 warmup 30x12 35x12 37.5x12x2
Sit ups 2 x2o 7.5kg x20 weighted double crunch (weight held on top of head) 10kgx20
DB side bends 2x20 17.5kg x20 each side 20kgx20 each side
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