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» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)22-11-2011 @ 21:15 
Rico said:Nice consistent training there mate.


thanks rico trying to put some good sessions together.
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)22-11-2011 @ 21:06 
tuesday 22nd nov


benchpress

20kg x 20
20kg x 20
60kg x 8
60kg x 8
80kg x 5
100kg x 3
120kg x 3
127.5kg x 3

2boardpress

120kg x 3
140kg x 3
160kg x 3
170kg x 3


barbellrows

50kg x 15
50kg x 15
70kg x 10
90kg x 10
110kg x 8
120kg x 6


plateraise

10kg x 20
20kg x 20
20kg x 20
20kg x 20
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)20-11-2011 @ 19:44 
sunday 20th nov


militarypress

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

pushpress

80kg x 3
90kg x 3
100kg x 3


barbellcurls

20kg x 10
30kg x 10
40kg x 10
50kg x 8
60kg x 6

hammercurls

25kg x 10
25kg x 10


treadmill 20mins
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)20-11-2011 @ 19:42 
friday 18th


squats

60kg x 10
60kg x 5
80kg x 5
100kg x 3
130kg x 3
160kg x 3
180kg x 1


deadlift

60kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 3
180kg x 3
180kg x 3


barbellrows

50kg x 20
50kg x 15
70kg x 15
90kg x 12
100kg x 10
120kg x 8
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)20-11-2011 @ 19:38 
thursday17th nov


benchpress

20kg x 20
20kg x 20
60kg x 10
60kg x 10
80kg x 5
100kg x 5
125kg x 3

2boardpress

130kg x 3
140kg x 3
155kg x 3

cgbench

80kg x 10
100kg x 5
110kg x 5
110kg x 5

treadmill 20mins bw 147kg
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)01-10-2011 @ 14:39 
fri 30th sept

DEADLIFT
60KG X 5
60KG X 5
100KG X 3
140KG X 3
160KG X 3
180KG X 3
180KG X 3
180KG X 3

FRONTSQAUTS

60KG X 5
80KG X 5
100KG X 5
120KG X 3

TREADMILL 30 MINS
BW 139KG
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)21-08-2011 @ 13:02 
Sat 20th

speedbench

70kg x8x3

floorpress

80kg x 3
100kg x 3
120kg x 1
130kg x 1

plateraise

15kg x 15
20kg x 10
20kg x 10


deadlifts

60kg x 20
60kg x 20

kettlebellswing

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

treadmill 20mins
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)18-08-2011 @ 20:32 
thursday 18th

squats
20kg x 10
60kg x 10
100kg x 5
140kg x 3
160kg x 3
180kg x 1
kneewraps on
190kg x 1
200kg x 1
210kg x 1

deadlift

60kg x 5
60kg x 5
100kg x 3
140kg x 3
170kg x 3
180kg x 2
60kg x 20


wheelbarrow 60kg
5mins walk
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)16-08-2011 @ 21:48 
tuesday 16th

Benchpress

20kg x 20
20kg x 20
60kg x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 5
130kg x 2

3board

140kg x 5
150kg x 5
160kg x 3

shoulderpress

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

plateraise

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

treadmill 20mins
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)14-08-2011 @ 09:37 
Boar said:good luck big bear !! straight in with a PB deadlift !!


thanks boar.
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)14-08-2011 @ 08:35 
sun

sldeads

60kg x 8
60kg x 8
100kg x 5
100kg x 5
120kg x 3
120kg x 3

hammercurls

20kg x 10
25kg x 10
25kg x 8
25kg x 6

dumbellpress

20kg x 20
30kg x 10
40kg x 6
45kg x 6

load up wheelbarrow 60kg walk for 5mins x 3

abs
» FROM FAT AND WEAK TO STRONG AND LEAN (Go to post)13-08-2011 @ 18:44 
friday

Deadlifts

60kg x 5
60kg x 5
100kg x 3
100kg x 3
140kg x 1
160kg x 1
180kg x 1
205kg x 1pb

barbellrows

50kg x 15
70kg x 10
90kg x 10
110kg x 8
120kg x 6

cgbench

bar x 20
bar x 20
60kg x 10
60kg x 10
80kg x 5
100kg x 5
120kg x 5
130kg x 3


treadmill 20mins

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