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Lift it up An put it down

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JaybukIconLift it up An put it down10-01-2017 @ 19:58 
Member 6130, 110 posts
Monday worked up to a conservative bench max if 145kg will use this for programming

3 singles with 140

Dumbellnflyes inclune 18kg 3setsx10

Incline bench 60kg 4 sets of ten

Hammer curls alternating 10kg 4 sets of 10

300kcals cycle to finish
JaybukIcon...11-01-2017 @ 21:01 
Member 6130, 110 posts
Squats upto work sets 5x5 90kgs
Stiff leg deadlifts 60kg 4set 10 reps
CALf raises upto 150x15 reps
Rowing 500m 1min rest interval ten rows all under 2:00mins
JaybukIcon...15-01-2017 @ 21:38 
Member 6130, 110 posts
Bit of all round session today included a 1arm db clean An press on 51.25kg An nothing of note
JaybukIcon...16-01-2017 @ 21:48 
Member 6130, 110 posts
Bench upto 120kg 3x3 incline bench 5x10 60kg
Dumbell flyes incline 4x10 16kg
Hammer curls An straight bar curls for a pump An burn

500m 1minute intervals 10x 1:58 or less
JaybukIcon...23-01-2017 @ 22:24 
Member 6130, 110 posts
Bench 120 5x5 (last set 7)
Flyes 18 4x12
Dumbell incline bench 36s
Hammer curls 14s 4x12
Straight bar curl high reps

Cardio 1hr cycle 800+cals
JaybukIcon...25-01-2017 @ 07:45 
Member 6130, 110 posts
Squats 100 5x5

Not much else as ill
JaybukIcon...20-03-2017 @ 16:32 
Member 6130, 110 posts
Bench 130x5 140 2x2 140x1 100x10
JaybukIcon...22-05-2017 @ 16:26 
Member 6130, 110 posts
New bench pb 160kg result!
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