Sunday 8th May 2011
Deadlift: 5 x 100kg, 3 x 115, 1 x 150kg, 1 x 160kg (PB)
Squats: 4 sets x 10 reps x 90 kg
Reverse Hyperextensions: 4 x 10 x 10kg
Situps: 3 x 10 x 15kg
Sunday 1 May 2011
Squats: 5 x 90kg, 3 x 105kg, 3 x 115 kg
Deadlifts: 10 x 90 kg x 4 sets
Reverse Hyper Extensions: 3 x 12 x 10kg
Lunges: 10 x 40kg x 3 sets
Situps with band: x10, x10, x8, x5
Sunday 24 April
Sunday 17th
Squat:
85 kg x 3, 90kg x 3, 110 kg x 3
Deadlift:
90 kg x 10 x 4 sets
Lunges
20 kg x 10 x 3 sets
Situps
3 sets x 10 x 15 kg off the GHR bench.
GluteHam Raises
3 sets x 10
Wednesday 20/4/11
Military Press: 3 x 40 kg, 3 x 45kg, 12 x 50kg
Bench Press: 1set of 105kg x 5, 3 sets x 70kg x 10 reps
Chinups: 20 reps
Dips: 50 reps
Situps: 3 sets x 10 x 15kg
