Barbell Bench Press:
20 kg x 20 reps
50 kg x 10 reps
70 kg x 10 reps
80 kg x 5 reps
90 kg x 3 reps
102.5 kg x 3 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Last 5 sets were done with a band: Bottom +11kg, Top + 36
One-Arm Dumbbell Row:
35 kg x 15 reps
35 kg x 15 reps
35 kg x 15 reps
Triceps Pushdown - Rope Attachment:
50 kg x 10 reps
65 kg x 5 reps
75 kg x 10 reps
85 kg x 25 reps PITT Hardcore
45 kg x 15 reps
17.11.2012
Stiff Leg Barbell Good Morning:
50 kg x 15 reps
50 kg x 15 reps
Power Clean:
50 kg x 10 reps
Barbell Deadlift:
80 kg x 10 reps
110 kg x 5 reps
122.5 kg x 3 reps
140 kg x 3 reps
157.5 kg x 8 reps
120 kg x 10 reps
120 kg x 10 reps
120 kg x 10 reps
120 kg x 10 reps
Cable Rope Rear-Delt Rows:
55 kg x 10 reps
65 kg x 10 reps
75 kg x 10 reps
50 kg x 20 reps
18.11.2012
Standing Barbell Shoulder Press (OHP):
20 kg x 20 reps
40 kg x 10 reps
50 kg x 5 reps
50 kg x 3 reps
52.5 kg x 3 reps
60 kg x 3 reps
67.5 kg x 3 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 12 reps
Dips - Triceps Version:
10 reps
10 reps || weighted || 15 kg
10 reps || weighted || 25 kg
10 reps || weighted || 30 kg
8 reps || weighted || 35 kg
Wide-Grip Pull-Up:
15 reps
12 reps
10 reps
Close Grip Pull-Up:
10 reps
Side Lateral Raise:
12.5 kg x 10 reps
12.5 kg x 10 reps
12.5 kg x 15 reps