Ups and downs and lots in between!

slicus ricus

Chest + Biceps:

Bench press:
60kg x 10
80kg x 8
85kg x 6
90kg x 4
90kg x 3
80kg x 6
80kg x 6
60kg x 10

Incline Press (Narrow grip):
60kg x 6
60kg x 5
60kg x 5
65kg x 6

Dumbbell Press:
30kg x 6
30kg x 4
27.5kg x 5
27.5kg x 4
12.5kg x 15

Incline flys:
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6

Bicep curl:
17.5kg x 8
20kg x 8
20kg x 6
22.5kg x 5
10kg x 12 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 8 (single arm, no twist)
17.5kg x 5 (single arm, no twist)

EZ bar bicep curls:
35kg x 10
35kg x 8
40kg x 6

Hammer curls:
12.5kg x 10
12.5kg x 10
12.5kg x 8

Wrist curls (superset with hammer curls):
12.5kg x 10
12.5kg x 10
12.5kg x 10

Cardio:

Incline 10% walk:
20mins - 2.43km

slicus ricus

Legs:

Had to keep it proper light on legs tonight due to the hammer problem, physio's orders. Just worked higher volume instead. Not a bad session by any means!

Squats:
60kg x 10
60kg x 10
60kg x 10
70kg x 10
80kg x 8
60kg x 10
60kg x 10
60kg x 10

Leg press (total weight):
Tested out 90kg to see if the movement would irritate the hamstring tendon. It didn't and felt super light.
90kg x 20
140kg x 10
140kg x 10
160kg x 8
160kg x 8

Leg extensions:
Level 12 x 15
Level 13 x 12
Level 14 x 10
Level 15 x 10
Level 16 x 8
Level 17 x 8

Calf lifts (seated with plates):
40kg x 15
50kg x 12
50kg x 10

Lower Abs: Hanging leg raises - 12 x 3 sets

Incline 10% walk:
20mins - 2.38km

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
55kg x 6
55kg x 6
60kg x 5
60kg x 4
55kg x 5
50kg x 7
50kg x 7

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 7
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 22.5kg x 5
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 5
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 7

Upward Row:
35kg x 10
35kg x 10
40kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 12
100kg x 8

Face Pulls
70kg x 12
80kg x 10
90kg x 10

Cardio:

Incline 10% walk:
35mins - 4.25km

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 10
Dips Bw + 15kg x 12
PU Bw x 5kg x 8
Dips Bw + 20kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 6
Dips Bw + 30kg x 6
PU Bw x 8

Pull ups are certainly easier to do when you haven't done 8 sets of deadlifts first!!

Close grip bench (triceps):
60kg x 10
65kg x 8
65kg x 6

Lat pull downs (medium grip):
Level 7 x 10
Level 8 x 8
Level 9 x 8
Level 10 x 6

Single arm rows:
35kg x 8
40kg x 8
40kg x 7

Tricep push down (rope grip):
80lb x 15
100lb x 8
110lb x 6
120lb x 6
50lb x 20

Abs + core:

Hanging leg raises:
10 x 3 sets

Incline 10% walk:
35mins - 4.32km

slicus ricus

Cardio + Abs:

Cardio:

Incline 10% walk:
65 mins - 7.92km

Abs:

Hanging leg raises:
12 x 3 sets

Crunches:
25 x 3 sets

Dumbbell side bends:
15kg x 15 x 3 sets

Serratus cable crunch:
80kg x 15 x 3 sets

Leg raises (chair):
15 x 3 sets

slicus ricus

Chest + Biceps:

Bench press:
60kg x 10
80kg x 8
90kg x 4
90kg x 3
80kg x 4
60kg x 8
60kg x 8
60kg x 8

Incline Press (Narrow grip):
60kg x 5
60kg x 5
60kg x 4
50kg x 10
50kg x 10

Dumbbell Press:
30kg x 6
30kg x 5
27.5kg x 6
20kg x 10

Incline flys:
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6

Bicep curl:
17.5kg x 8
20kg x 7
20kg x 6
22.5kg x 5
10kg x 12 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 7 (single arm, no twist)
17.5kg x 6 (single arm, no twist)

EZ bar bicep curls:
35kg x 10
35kg x 8
40kg x 6

Hammer curls:
12.5kg x 10
12.5kg x 10
12.5kg x 8

Wrist curls (superset with hammer curls):
12.5kg x 10
12.5kg x 10
12.5kg x 10

Cardio:

Incline 15% walk:
30mins - 3.56km

slicus ricus

Legs:

More light sh*t on legs, that's ok, can still keep it going!

Squats:
60kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 7
70kg x 10
60kg x 10
60kg x 10

Leg press (total weight):
120kg x 15
150kg x 10
160kg x 10
170kg x 7
170kg x 7

Leg extensions:
Level 12 x 15
Level 13 x 12
Level 14 x 10
Level 15 x 10
Level 16 x 8
Level 17 x 8

Calf lifts (seated with plates):
50kg x 15
50kg x 12
50kg x 10

Lower Abs: Hanging leg raises - 12 x 4 sets

Cardio:

Incline 15% walk:
42mins - 5.05km

slicus ricus

Shoulders + Traps:

From Saturday morning, sorry forgot to post!

Morning time training really does not suit me, always feel weak and energetic when compared with evenings or late afternoons. Ended up going lighter than normal on OH press, which is still ok.

Overhead Press (Oly Bar):
50kg x 8
55kg x 6
55kg x 5
55kg x 5
55kg x 5
50kg x 8
50kg x 8

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 20kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 22.5kg x 5
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 7

Upward Row:
35kg x 10
35kg x 10
40kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 10
100kg x 8

Face Pulls
70kg x 12
80kg x 10
90kg x 10

Cardio:

Incline 15% walk:
30mins - 3.61kmh

slicus ricus

Full body workout:

Water loading and carb depleting this week, so unfortunately full body workouts with high volume, low weight are a part of that. Not exactly my favourite type of training, particularly on minimal carbs!!

Pull ups:
Bw x 12
Bw x 10
Bw x 10

Dumbbell bench:
22.5kg x 12
22.5kg x 12
22.5kg x 10

Bicep curls - dumbbells:
12.5kg x 12
12.5kg x 12
12.5kg x 10

Squats:
60kg x 12
60kg x 12
60kg x 10

Triceps extensions:
12.5kg x 12
12.5kg x 10

Shoulder press - dumbbells:
15kg x 12
15kg x 10

Seated machine Rows:
Level 5 x 12
Level 5 x 12
Level 6 x 10

Incline bench press:
40kg x 12
40kg x 12
40kg x 10

Hammer curls:
10kg x 12
10kg x 12
10kg x 10

Leg extensions:
Level 10 x 12
Level 11 x 12
Level 12 x 12

Calf raises:
50kg x 12
50kg x 12
50kg x 10

Shrugs:
20kg x 12
25kg x 12
30kg x 12
30kg x 12

Triceps push downs (rope grip):
80lbs x 12
80lbs x 12
80lbs x 10

Lateral raises:
7.5kg x 12
7.5kg x 12

Bent over lateral raises:
7.5kg x 12
7.5kg x 12

Abs + core:

Hanging leg raises:
12 x 3 sets

Crunches:
25 x 3 sets

Dumbbell side bends:
15kg x 15 x 3 sets

Cardio:

Incline 15% walk:
30mins - 3.59kmh

slicus ricus

Full body workout:

Lat pull downs:
Level 5 x 15
Level 5 x 15
Level 6 x 12

Seated machine Rows:
Level 5 x 15
Level 5 x 15
Level 6 x 12

Bench press:
60kg x 15
60kg x 12
60kg x 8

Incline flys:
15kg x 12
15kg x 12
15kg x 15

Bicep curls - dumbbells:
12.5kg x 12
12.5kg x 12
10kg x 15
10kg x 15
10kg x 15
12.5kg x 12

Shoulder press - dumbbells:
12.5kg x 15
12.5kg x 15
10kg x 15

Lateral raises
7.5kg x 15
7.5kg x 15
7.5kg x 12

Shrugs:
20kg x 15
25kg x 15
30kg x 12

Triceps push downs (rope grip):
70lbs x 15
70lbs x 15
70lbs x 15
70lbs x 15
70lbs x 12
60lbs x 12

Abs + core:

Hanging leg raises:
12 x 3 sets

Cardio:

Incline 15% walk:
20mins - 2.51kmh

slicus ricus

Full body workout:

Lat pull downs:
Level 5 x 15
Level 5 x 15
Level 6 x 12
Level 6 x 12

Seated machine Rows:
Level 5 x 15
Level 5 x 15

Dumbbell press:
20kg x 15
20kg x 15
20kg x 15

Incline flys:
15kg x 15
15kg x 15
15kg x 12

Overhead press:
30kg x 15
30kg x 12
30kg x 15
30kg x 12
30kg x 10
30kg x 10

Shrugs - barbell:
50kg x 15
50kg x 15
60kg x 15
60kg x 15
70kg x 15
70kg x 12

Bicep curls (cable):
50lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15

Triceps push downs (straight grip):
70lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 12

Abs + core:

Seated leg raises:
12 x 3 sets

Cardio:
Incline 15% walk:
45mins - 5.34kmh

slicus ricus

Cardio:

Incline 15% walk:
5.24km - 45 mins

No weights today, just some last minute cardio ahead of my photo shoot on Saturday. Started carb loading today - the first carb meal unsettled my stomach a bit but all others have been great. Can notice the difference already, muscles are looking way fuller. Just the water cut to go tomorrow as well as continuation of the carb load. There might be a bit of sweat inducing cardio thrown in too tomorrow evening depending on how things are progressing.

slicus ricus

Chest + Biceps:

First training day of the bulk period - reverse dieting at the moment, so not quite into full on bulk yet. Looking forward to the strength increases that will come!!

Bench press:
60kg x 10
80kg x 6
80kg x 6
80kg x 6
80kg x 6
80kg x 5
60kg x 8
60kg x 8

Incline Press (Narrow grip):
50kg x 8
50kg x 8
55kg x 7
60kg x 6

Dumbbell Press:
30kg x 8
30kg x 6
30kg x 5
22.5kg x 8

Incline flys:
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6

Bicep curl:
17.5kg x 8
20kg x 6
20kg x 6
22.5kg x 5
10kg x 12 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 7 (single arm, no twist)
17.5kg x 6 (single arm, no twist)

EZ bar bicep curls:
30kg x 12
30kg x 10
35kg x 8

Hammer curls:
12.5kg x 8
12.5kg x 8
12.5kg x 8

Wrist curls (superset with hammer curls):
12.5kg x 10
12.5kg x 10
12.5kg x 10

Abs:

Hanging leg raises (chair):
12 x 3 sets

Incline 15% walk:
20mins -2.33km

slicus ricus

Legs:

Another week of light **** on legs. On one hand, that annoys me but on the other hand, at least I'm able to squat- injury could have been much worse!

Squats:
60kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 6
90kg x 6
70kg x 10
70kg x 10

Leg press (total weight):
150kg x 10
160kg x 10
170kg x 8
170kg x 6
100kg x 15

Leg extensions:
Level 12 x 15
Level 13 x 12
Level 14 x 10
Level 15 x 10
Level 16 x 8
Level 17 x 8

Calf lifts (seated with plates):
50kg x 12
50kg x 12
50kg x 10

Abs:

Cable curls -
60lbs x 15 x 1 set
80lbs x 15 x 2 sets

Hanging leg raises -
10 x 1 set
8 x 2 sets

Dumbbell Side bends -
17.5kg x 15 x 3 sets

Chair leg raises -
10 x 2 sets

Cardio:

Incline 15% walk:
20mins - 2.33km

slicus ricus

Cardio from last night:

Incline 15% walk:
5.35km - 45 mins

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 8
50kg x 8
55kg x 4
55kg x 4
50kg x 5

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 20kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 4
LR - 12.5kg x 6
BR - 12.5kg x 6
SP - 15kg x10

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 8

Upward Row:
35kg x 10
35kg x 10
40kg x 8
40kg x 6

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 12
100kg x 8

Face Pulls
70kg x 12
80kg x 10
90kg x 10

Abs + core:

Hanging leg raises:
10 x 2 sets
6 x 1 set

Reverse crunches:
10 x 3 sets

Crunches:
25 x 3 sets

Serratus cable crunch:
15kg x 15 x 3 sets

Cardio:

Incline 15% walk:
20mins - 2.33km

slicus ricus

Back + Triceps:

Pull up + Dips (super set):
PU Bw x 8
Dips Bw + 15kg x 12
PU Bw x 5kg x 6
Dips Bw + 20kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 5
Dips Bw + 30kg x 6
PU Bw x 8

Close grip bench (triceps):
60kg x 10
60kg x 7
65kg x 6
40kg x 8

Single arm rows:
35kg x 8
40kg x 8
42.5kg x 6

Lat pull downs (medium grip):
Level 7 x 10
Level 8 x 8
Level 9 x 5
Level 7 x 8

Cable rows:
Level 7 x 10
Level 7 x 8
Level 8 x 7

Triceps extensions:
12.5kg x 10
15kg x 10
17.5kg x 7

Tricep push down (rope grip):
80lb x 12
90lb x 8
100lb x 6
50lb x 12

Abs + core:

Hanging leg raises:
10 x 3 sets

Plank (+25kg plate):
45 sec
45 sec

Incline 15% walk:
20mins - 2.33km

slicus ricus

Chest + Biceps:

Focusing on correcting a few imbalances in my benching form. Not going to go into the details of what they are. Main thing with these below is that they were done with as perfect as possible form and felt heavy, going to/close to failure.

Bench press:
60kg x 10
80kg x 6
80kg x 6
85kg x 4
80kg x 4
70kg x 8
70kg x 7
60kg x 8

Incline Press (Narrow grip):
50kg x 8
55kg x 7
60kg x 6
60kg x 6

Dumbbell Press:
30kg x 6
30kg x 5
25kg x 8
25kg x 8

Incline flys:
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6

Bicep curl:
17.5kg x 8
20kg x 8
20kg x 6
22.5kg x 6
10kg x 12 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 8 (single arm, no twist)
17.5kg x 6 (single arm, no twist)

EZ bar bicep curls:
30kg x 12
35kg x 8
35kg x 8

Abs:

Hanging leg raises (chair):
12 x 3 sets

Cable crunches:
60lb x 25 x 3 sets

slicus ricus

Legs:

Was able to go for a higher max set on squats today (100kg) and heavier sets in general, now that the hamstring is greatly improved. Was even able to throw in some Romanian Deadlifts (physio approved). Well over the worst of that now!!

Squats:
60kg x 10
80kg x 10
80kg x 10
90kg x 8
100kg x 6
80kg x 8
80kg x 6
60kg x 10

Leg press (total weight):
150kg x 10
165kg x 10
180kg x 8
190kg x 6
100kg x 15

Leg extensions:
Level 12 x 15
Level 13 x 12
Level 14 x 10
Level 15 x 10
Level 16 x 8
Level 17 x 8

Romanian deadlifts:
40kg x 15
40kg x 15
40kg x 12

Calf lifts (seated with plates):
50kg x 12
60kg x 12
70kg x 10

Cardio:

Incline 15% walk:
30mins - 3.50km

slicus ricus

Cardio + Abs:

Cardio:

Incline 15% walk:
55 mins - 6.41km

Abs:

Hanging leg raises:
10 x 3 sets

Crunches:
25 x 3 sets

Dumbbell side bends:
17.5kg x 15 x 3 sets

Serratus cable crunch:
80kg x 15 x 3 sets

Leg raises (chair):
15 x 3 sets

slicus ricus

Shoulders + Traps:

Due mainly to a lack of available racks in the gym, ended up sharing one with 2 others- 1 of whom was squatting 100+ and the other was OH pressing 60kg. So, decided that I would OH press 60kg too!! Worked out pretty well!

Overhead Press (Oly Bar):
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 4

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 22.5kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 4
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 8

Upward Row:
35kg x 10
35kg x 10
40kg x 8
40kg x 6

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 12
100kg x 8

Face Pulls
70kg x 12
80kg x 10
90kg x 10

Cardio:

Incline 15% walk:
20mins - 2.33km

slicus ricus

Back + Triceps:

Deadlifts:
60kg x 12
60kg x 12
70kg x 10
70kg x 10
80kg x 8
80kg x 8
90kg x 6
60kg x 15

Pull up + Dips (super set):
PU Bw x 8
Dips Bw + 15kg x 12
PU Bw x 5kg x 8
Dips Bw + 20kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 5
Dips Bw + 30kg x 6
PU Bw x 8

Close grip bench (triceps):
60kg x 8
60kg x 8
65kg x 6
40kg x 10

Single arm rows:
35kg x 10
40kg x 8
42.5kg x 6

Lat pull downs (medium grip):
Level 7 x 10
Level 8 x 8
Level 9 x 6

Tricep push down (straight grip):
80lb x 15
100lb x 10
110lb x 8
120lb x 6

Triceps extensions:
12.5kg x 10
15kg x8
17.5kg x 5

slicus ricus

Legs:

Able to up the squats a bit, hammy is feeling great now. Should go up the weight over the next few weeks, assuming I stay injury free.

Squats:
60kg x 10
80kg x 10
90kg x 10
100kg x 8
110kg x 6
120kg x 5
90kg x 8
80kg x 8

Leg press (total weight):
150kg x 10
170kg x 10

Romanian deadlifts:
70kg x 10
80kg x 10
90kg x 10
100kg x 8

Leg extensions:
Level 12 x 12
Level 13 x 12
Level 14 x 10
Level 15 x 10
Level 16 x 8
Level 17 x 8

Leg curls:
Level 7 x 10
Level 7 x 8

Calf lifts (seated with plates):
50kg x 12
60kg x 12
70kg x 10

Abs:

Hanging leg raises -
10 x 3 set

Cardio:

Incline 15% walk:
20mins - 2.33km

slicus ricus

Chest + Biceps:

In a hotel gym in Budapest, it's not fantastic but has most things I need for today's session.

Bench press:
60kg x 10
80kg x 6
80kg x 6
80kg x 5
80kg x 4
70kg x 8
70kg x 8
60kg x 10

Incline Press (Narrow grip):
50kg x 8
55kg x 6
55kg x 6
60kg x 3

Dumbbell Press:
24kg are the heaviest dumbbells they have here, so that's what I lifted!!
24kg x 8
24kg x 8
24kg x 8
24kg x 8

Incline flys:
12kg x 12
16kg x 10
18kg x 8
20kg x 6

Bicep curl:
18kg x 8
20kg x 8
20kg x 6
22kg x 6
12kg x 12 (single arm, no twist)
14kg x 10 (single arm, no twist)
16kg x 6 (single arm, no twist)
18kg x 5 (single arm, no twist)

EZ bar bicep curls:
32.5kg x 8
32.5kg x 8
32.5kg x 8

Was just starting hammer curls when a staff member came in to tell me that the gym was closing!! Not ideal but got most of the important stuff done!!

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
50kg x 10
55kg x 8
60kg x 4
60kg x 4
55kg x 6
55kg x 5

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 6
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 22kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 22kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 24kg x 5
LR - 12kg x 6
BR - 12kg x 6

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 12
100kg x 8

Face Pulls
30kg x 12
35kg x 10
42kg x 10

Abs:

Hanging leg raises:
3 sets x 10

Cable crunches:
30kg x 15
42kg x 15
49kg x 15

slicus ricus

Back + Triceps:

Deadlifts:
60kg x 12
70kg x 10
80kg x 10
90kg x 8
100kg x 8
110kg x 6
90kg x 8
80kg x 10

Pull up + Dips (super set):
PU Bw x 8
Dips Bw + 15kg x 12
PU Bw x 5kg x 7
Dips Bw + 20kg x 10
PU Bw + 7.5kg x 6
Dips Bw + 25kg x 8
PU Bw + 10kg x 5
Dips Bw + 30kg x 6
PU Bw x 8

Close grip bench (triceps):
60kg x 8
65kg x 8
70kg x 6

Single arm rows:
37.5kg x 8
40kg x 8
42.5kg x 6

Lat pull downs (medium grip):
Level 7 x 10
Level 8 x 8
Level 9 x 6

Seated rows:
Level 7 x 8
Level 7 x 8
Level 8 x 8

Triceps extensions:
12.5kg x 12
15kg x 8
17.5kg x 8

Tricep push down (V grip):
100lb x 15
110lb x 10
120lb x 8
130lb x 6

Incline 15% walk:
20mins - 2.33km

slicus ricus

Cardio + Abs:

Cardio:
Incline 15% walk:
50 mins - 5.95km

Abs:

Hanging leg raises:
10 x 3 sets

Crunches:
25 x 3 sets

Dumbbell side bends:
17.5kg x 15 x 3 sets

Serratus cable crunch:
80kg x 15 x 3 sets

Leg raises (chair):
10 x 3 sets

slicus ricus

Chest + Biceps:

Bench press:
60kg x 10
80kg x 8
85kg x 6
90kg x 4
90kg x 4
80kg x 8
60kg x 8
60kg x 8

Incline Press (Narrow grip):
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Dumbbell Press:
27.5kg x 8
30kg x 6
32.5kg x 6
32.5kg x 6

Cable flys:
50lb x 12
60lb x 10
70lb x 8
80lb x 6

Bicep curl:
18kg x 8
20kg x 8
20kg x 6
22.5kg x 6
10kg x 12 (single arm, no twist)
12.5kg x 10 (single arm, no twist)
15kg x 8 (single arm, no twist)
17.5kg x 6 (single arm, no twist)

EZ bar bicep curls:
35kg x 8
35kg x 8
40kg x 6

Hammer curls:
12.5kg x 10
12.5kg x 10
12.5kg x 20

Wrist curls (superset with hammer curls):
12.5kg x 10
12.5kg x 10
12.5kg x 10

Incline 15% walk:
10mins - 1.66km

slicus ricus

Legs:

Squats:
60kg x 10
80kg x 8
90kg x 8
100kg x 6
110kg x 4
80kg x 8
80kg x 8
60kg x 10

Leg press (total weight):
150kg x 8
170kg x 8

Romanian deadlifts:
70kg x 10
85kg x 10
100kg x 8
110kg x 6

Leg extensions:
Level 12 x 12
Level 13 x 12
Level 14 x 10
Level 15 x 10
Level 16 x 8
Level 17 x 8

Leg curls:
Level 7 x 8
Level 7 x 8
Level 7 x 8

Calf lifts (seated with plates):
50kg x 12
60kg x 12
70kg x 10

Abs:

Hanging leg raises -
10 x 3 set

Cable curls -
80lbs x 15
90lbs x 15
100lbs x 15

Cardio:

Incline 15% walk:
20mins - 2.33km

slicus ricus

Shoulders + Traps:

Overhead Press (Oly Bar):
60kg x 6
60kg x 6
60kg x 6
65kg x 5
60kg x 5
55kg x 6
55kg x 6
50kg x 6

Shoulder Press/Lateral Raises/Bent over raises (Superset):
SP - 20kg x 8
LR - 7.5kg x 12
BR - 7.5kg x 12
SP - 22.5kg x 6
LR - 10kg x 10
BR - 10kg x 10
SP - 22.5kg x 6
LR - 10kg x 8
BR - 10kg x 8
SP - 25kg x 5
LR - 12.5kg x 6
BR - 12.5kg x 6

Shrugs (Dumbbell):
40kg x 15
42.5kg x 12
45kg x 10
47.5kg x 8

Shrugs (Olympic Bar):
Front + behind sets of:
60kg x 15
80kg x 12
100kg x 8

Face Pulls
70lb x 12
80lb x 10
90lb x 10

Abs:

Hanging leg raises:
3 sets x 10

Sit ups:
20 x 3 sets

Cardio:

Incline 15% walk:
16mins - 1.86km