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Author Topic: blot's workouts  (Read 3236 times)

Offline blot

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Re: blot's workouts
« Reply #15 on: October 31, 2011, 11:37:38 AM »
28/10/11

1) deadlift    75kgx12

2) OHP machine 30kg x5 1/2

3) reverse crunch x13

4) pulldown 64x11 1/2

30/10/11

tabata (20/10 x8)

sprints

burpees
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Offline blot

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Re: blot's workouts
« Reply #16 on: November 17, 2011, 01:35:20 PM »
1/11/11

1) dips BW x16 +3rp
2) side bend 24kgx12
3) seated cable row 66kg x13.5
4) leg press 126kg x 18
5) barbell curl 25x 9*
6) tri m/c 35kgx9

10 days off (virus)

11/11/11

1) BLDL 75kgx14
2) pulldown 66kg x10
3) rev crunch x17
4) OHP machine 30kg x7
5) calf (single leg) BW +16kg  x15 +3+2 rp


15/11/11

1) dip BW x16 +3+1 rp
2) seated cable row 67kg x14.5
3)leg press 130kg/122/100 dropped weight to failure (made a mess of start weight)
4) barbell curl 25kg x10*
hip/glute, tri m/c and low back work.
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Offline blot

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Re: blot's workouts
« Reply #17 on: December 06, 2011, 01:29:11 PM »
21/11/11

1) BLDL    75kg x 20

2) pulldown 66kg x 8.5

3) reverse crunch x 18

4) OHP machine 30kg x 6 +drop weight to failure

5) single leg calf raise   +16kg x14 +3 +3 rp

25/11/11

1) dip BW + 5kg x14 +3 rp

2)sidebend 24kg x 16

3) cable row  68 kg x 15

4) leg press 126 kg x 20

5) barbell curl 30kg x 6

6) hip/glute and tri machine

30/11/11

1) BLDL  80 kg x 13

2) OHP  30x6

3) reverse crunch x20

4) low back

5) single leg calf raise +24kg x12 +3 rp

6) pulldown 67kg x8

3/12/11

sprint (tabata)
burpee (tabata)

6/12/11

1) dip BW + 7.5kg x15 +3rp

2) sidebend 24kg x 17

3) cable row 69kg x 15

4) legpress 127kg x20

5) barbell curl 30kg x6

6) tricep pushdown 20kg x8

7) hip/glute 25 kg x8 per leg
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