Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Bench Press – 4x5 @85
Chest-Supported DB Row – 3x8-10 @25kg – Tempo 3:1:1:0
Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (57.5)
Lat Pulldown – 3x12 @60kg
Shoulder Press – 3x8 @45kg
Lateral Raises – 3x15 @7.5
[Bicep Curls – 3x12 @10kg
[Skull Crushers – 3x12 @10kg
Hack Squat – 4x6-8 @100kg
Leg Press – 3x10 @240 – Tempo 3:1:0:1
RDL – 3x12 @45kg
Lunges – 2x20 @24kg
Hamstring Curls – 3x12-15 @54kg
[Leg Extension – 3x15 @7 Plates
[Paused Goblet Squat – 1x15 @15kg
Calf Standing Raise 4x8 @110kg
5k walk
Hack Squat – 4x6-8 @100kg
Leg Press – 3x10 @220kg – Tempo 3:1:0:1
RDL – 3x12 @45kg
Lunges – 2x20 @40kg
Hamstring Curls – 3x12-15 @54kg
[Leg Extension – 3x15 @8 Plates
[Paused Goblet Squat – 1x15 @25kg
Bench Press – 4x8 @87.5
Bent Over Row – 3x8-10 @55kg – Tempo 3:1:1:0
Incline Smith Machine Press – 3x12 @60kg
Lat Pulldown – 3x12 @60kg
Shoulder Press – 3x8 @45kg
Face Pulls – 3x15 @21.5
[Bicep Curls – 3x12 @10kg
[Skull Crushers – 3x12 @10kg
5k Astro
Leg Press – 4x8 @240kg
Hack Squat – 3x12 @100kg
RDL – 3x12 @22.5kg DBs
Lunges – 2x20 @40kg
Hamstring Curls – 3x12-15 @54kg
[Leg Extension – 3x15 @6 Plates]
[Paused Goblet Squat – 3x15 @12.5kg]
Standing Calf - 4x8 110kg
Hack Squat – 4x6-8 @100kg
Leg Press – 3x10 @220kg – Tempo 3:1:0:1
RDL – 3x12 @45kg
Lunges – 2x20 @40kg
Hamstring Curls – 3x12-15 @54kg
[Leg Extension – 3x15 @8 Plates
[Paused Goblet Squat – 1x15 @25kg
Bench Press – 4x5 @87.5kg
Chest-Supported DB Row – 3x8-10 @25kg – Tempo 3:1:1:0
Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0
Lat Pulldown – 3x12 @60kg
Shoulder Press – 3x8 @45kg
Lateral Raises – 3x15 @10kg (EST)
[Bicep Curls – 3x12 @10kg
[Skull Crushers – 3x12 @10kg
Hack Squat – 4x6-8 @65kg
Leg Press – 3x10 @320kg – Tempo 3:1:0:1
RDL – 3x12 @60kg (EST)
Lunges – 2x20 @40kg
Hamstring Curls – 3x12-15 @54kg
[Leg Extension – 3x15 @8 Plates
[Paused Goblet Squat – 1x15 @25kg
5k Astro
Bench Press – 4x5 @87.5kg
Chest-Supported DB Row – 3x8-10 @25kg – Tempo 3:1:1:0
Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0
Lat Pulldown – 3x12 @60kg
Shoulder Press – 3x8 @45kg
Lateral Raises – 3x15 @10kg (EST)
[Bicep Curls – 3x12 @10kg
[Skull Crushers – 3x12 @10kg
Delts Workout
Face pulls 3x15-20
Working Weight: 25
Incline db laterials for rear delts - 12*/10/8
Working Weight: 6kg
Seated db presses - 15*/12/10/8-10
Working Weight: 20/22.5
Side laterials - 12*/10*/8/8
Working Weight - 10
Standing military press 4sets 10*/8*/8/6-8
Working Weight - bar/30
Wide grip upright row 3sets 10*/8/8
Working Weight - 40
Standing calf raises 6sets 30/30/25/20/15-20/12-15
Working weight: 20/30/40/50/60
Seated calf raises 3sets 15/12/10/8/8
Working Weight: 40/60/80
5k Walk
Legs -
Leg extensions 6sets 30*/25*/20*/20/20/15-20
Working Weight: 5 plates then 1/2 per set for 4 sets
Leg press 4sets 30*/30*/25-30/20-25
Working Weight: 80/160/240/270
Banded Hack Squats 4sets 20*/20*/20/20 (green band)
Working Weight: 20/40/60
Superset with Lunges x20(16kg)
Lying leg curls 5sets 25*/20*/15/12/8-10 Working Weight: 4/5/6
10k walk
Bench press 6x15*/12*/10*/8/8/6-8
Working Weight - Bar/20/60/80/80
Reverse grip chins 6sets max reps
Incline bb press 4x10*/8/8/6-8
Working Weight - Bar/45/70kg
Reverse grip Lat pull 4x 10*/8/6/6
Working Weight 60/75/90
Flat db flye 4x15*/12*/10/8
Working Weight - 15
T bar rows 4x 12*/10*/8/8
Working Weight - 20/40
Dips 4x10- 20
Reverse grip bb rows 4x10*/8/8/6-8
Working Weight - 60
Legs -
Leg extensions 6sets 30*/25*/20*/20/20/15-20
Working Weight: 5 plates then 1/2 per set for 4 sets
Leg press 4sets 30*/30*/25-30/20-25
Working Weight: 80/160/240/270
Banded Hack Squats 4sets 20*/20*/20/20 (green band)
Working Weight: 20/40/60
Superset with Lunges x20(16kg)
Lying leg curls 5sets 25*/20*/15/12/8-10 Working Weight: 4/5/6