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» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)29-03-2012 @ 19:41 
thursday 29th

barbellrows

40kg x 20
60kg x 20
80kg x 10
100kg x 10
120kg x 10

pulldowns
70kg x 10
80kg x 10
90kg x 10
100kg x 8

goodmornings
80kg x 5
100kg x 5
120kg x 5
140kg x 3

treadmill 30mins
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)28-03-2012 @ 13:21 
tues 27th

benchpress

20kg x 20
20kg x 20
60kg x 3
80kg x 3
100kg x 3
120kg x 1
135kg x 1
145kg x 1
150kg x 1
160kg x 1 pb

dumbellpress

20kg x 10
25kg x 10
30kg x 5
35kg x 5

plateraise

20kg x 20
20kg x 20
20kg x 20

bw 128kg
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)28-03-2012 @ 13:18 
sat 24th

squats

20kg x 10
20kg x 10
60kg x 3
100kg x 3
140kg x 1
160kg x 1
180kg x 1
190kg x 1
200kg x 1
210kg x 1
215kg x 1pb

deadlifts

60kg x 5
100kg x 5
140kg x 1
160kg x 1
180kg x 1
190kg x 1
205kg x 1
220kg x 1pb

completly f**ked up bw 129kg
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)21-03-2012 @ 20:02 
tuesday 20th

benchpress

20kg x 20
20kg x 20
60kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 3
130kg x 3


cgbench

80kg x 5
100kg x 5
120kg x 4

militarypress

20kg x 10
40kg x 5
60kg x 5
75kg x 5
85kg x 3
90kg x 2

treadmill 30mins
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)18-03-2012 @ 17:22 
Sunday 18th

barbellrows

60kg x 10
80kg x 10
100kg x 10
120kg x 6
130kg x 5
140kg x 3

dumbell shrugs

30kg x 10
50kg x 10
65kg x 10

speed bench

70kg x 3 x 9sets

bw 130kg
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)18-03-2012 @ 17:20 
Friday 16th

squats

20kg x 10
20kg x 10
60kg x 5
60kg x 5
100kg x 3
120kg x 3
160kg x 3
180kg x 3
190kg x 1
200kg x 1

deadlifts

60kg x 5
60kg x 5
100kg x 1
120kg x 1
140kg x 1
160kg x 1
190kg x 1
210kg x 1
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)14-03-2012 @ 13:43 
Tuesday 13th

Bechpress

20kg x 20
20kg x 20
60kg x 5
60kg x 5
80kg x 5
100kg x 3
115kg x 6

2boardpress

130kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1

closegripbench

80kg x 5
100kg x 5
120kg x 5

militarypress

20kg x 10
40kg x 5
60kg x 5
80kg x 5
90kg x 3


Very good session tonight , will be maxing out in 2 weeks to see how all 3 lifts are going.
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)12-03-2012 @ 17:57 
Mon 12


Deadlifts

60kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x 1
190kg x 1
200kg x 1 easy

dumbell shrugs

30kg x 10
40kg x 10
50kg x 10
60kg x 10


pushpress

40kg x 5
60kg x 5
80kg x 3
90kg x 3
100kg x 3
110kg x 1
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)11-03-2012 @ 09:48 
Sat 10th march

speed bench with bands

70kg x 3 x 9sets

barbellrows

50kg x 10
70kg x 10
90kg x 10
100kg x 6
120kg x 6
130kg x 5

pulldowns

70kg x 10
90kg x 10
100kg x 8

hammercurls

15kg x 10
20kg x 10
25kg x 8
30kg x 6

plateraise
15kg x 20
20kg x 20
20kg x 20
20kg x 20

treadmill 20mins

bw 133kg
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)09-03-2012 @ 21:10 
fri 9th

squats with green bands

20kg x 5
20kg x 5
60kg x 3
60kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 1


goodmornings
40kg x 3
60kg x 3
80kg x 3
90kg x 3
100kg x 3

pullthroughs

4set 10
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)07-03-2012 @ 18:49 
Tues 6th

Bench press

20kg x 20
20kg x 20
60kg x 5
60kg x 5
80kg x 3
100kg x 3
115kg x 8

1board

120kg x 1
140kg x 1
160kg x 1
165kg x 1

cgbench

80kg x 5
100kg x 5
120kg x 5

militarypress

20kg x 10
40kg x 5
60kg x 5
80kg x 5
90kg x 3
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)07-03-2012 @ 18:47 
sat 3rd

squats

20kg x 10
20kg x 10
60kg x 5
60kg x 5
100kg x 3
120kg x 3
140kg x 3
160kg x 8


deadlifts

60kg x 5
60kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 8

pullthroughs

3sets 10
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)02-03-2012 @ 11:55 
thursday 1st march

hammer curls

15kg x 10
20kg x 10
25kg x 8
30kg x 8
30kg x 6

kettle bells

16kg x 10
20kg x 10
20kg x 10
20kg x 10

dumbellpress

20kg x 6
25kg x 6
30kg x 6
35kg x 6
40kg x 6

kroc rows

20kg x 10
30kg x 8
40kg x 6
50kg x 6
60kg x 6
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)01-03-2012 @ 18:08 
wed 29th

squats

110kg x 2 x 10 sets to box

goodmornings

60kg x 5
80kg x 5
100kg x 3

deadlifts

60kg x 6
60kg x 6
100kg x 3
120kg x 1 + chain
120kg x 1 + chain
120kg x 1 + chain
120kg x 1 + chain
120kg x 1 + chain
120kg x 1 + chain

abs

bw 134kg
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)29-02-2012 @ 19:25 
tuesday 28th feb

benchpress

20kg x 20
20kg x 20
60kg x 5
60kg x 5
80kg x 3
100kg x 3
110kg x 8

2boardpress

130kg x 3
160kg x 3
175kg x 3

cgbench

80kg x 5
100kg x 5
115kg x 5


militarypress

40kg x 10
50kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3

1234

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