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Baldie's Little Black Book

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    #32
    Baldie
    Registered Users Posts: 1,198 ✭✭✭Baldie


    Chest:

    Bench Press. 82.5kg x 5, 5, 4, 2 reps.
    DB Incline Bench Press: 22.5kg x 12, 9, 7 reps.
    DB Pullover: 25kg x 12, 12, 12 reps.
    Low Chest Cable Crossovers: 10kg x 12, 12, 12 reps.

    Back:

    Deadlift: 110kg x 5, 5 reps.
    BB Bentover Row: 60kg x 10, 8, 8 reps.
    Wide Grip Lat Pulldown: 25kg x 12, 12, 12 reps.
    Seated Cable Row: 25kg x 12, 12, 12 reps.
    Barbell Shrug: 70kg x 12, 12, 12 reps.


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    #33
    Baldie
    Registered Users Posts: 1,198 ✭✭✭Baldie


    Squat: 110kg x 3, 100kg x 5, 5.
    Leg Extensions: 52kg x 12, 12, 12.
    Seated Leg Curl: 52kg x 12, 12, 12.
    Seated Calf Raise: 50kg x 12, 12, 12.
    Standing Calf Raise: 85kg x 15, 15, 15, 15.
    Cable Crunch: 60kg x 15, 15, 15.

    It was too early (7am) for heavy squatting, so I dropped the weight.

    May have to move legs to the weekend.


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    #34
    Baldie
    Registered Users Posts: 1,198 ✭✭✭Baldie


    Back from a sprained ankle;

    Bench Press: 82.5kg x 5, 5, 5.
    DB Incline Press: 25kg x 10, 8, 9
    Cable Low Chest Raise: 15kg x 10, 8, 5kg x 20
    Deadlift: 115kg x 5
    Bent over Row: 62.5kg x 5, 5, 5.
    Wide Grip Pull Down: 30kg x 12, 12, 12.
    Cable Seated Row: 35kg x 12, 40kg x 10, 10.
    Barbell Shrug: 80kg x 8, 10, 12
    Decline Crunch: 15, 13, 10.


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