Aug 1
Bench Press
8 x 77.5kg
5 x 85kg
5 x 87.5kg
Alternate DB Bench Press
2 x 18 x 31kg
1 x 14 x 31kg
DB Rows
3 x 11 x 41kg
Bent Over DB Flyes
3 x 12 x 5kg
Seated Twists
3 x 24 x 20kg
Aug 3
Bird Dogs
3 x 20
Hang Cleans
2 x 4 x 73.5kg
Eccentric SL HS Curls
1 x 8 x 12.5kg
2 x 8 x 15kg
Aug 4
Chin Ups
3 x 15
Bench Press (90 secs rest)
15 x 70kg
9 x 70kg
6 x 70kg
DB Tricep Extensions
3 x 12 x 9.5kg
Lateral Raises
3 x 12 x 6kg
Barbell Curls
3 x 9 x 37kg
Aug 7
Deadlift
2 x 4 x 118.5kg
Back Squat (39cm)
2 x 6 x 110kg
1 x 5 x 115kg
Wall Sit/Ski Squats
8 in 120 secs 25kg
Aug 8
Bench Press
8 x 77.5kg
2 x 5 x 85kg
Alternate DB Bench Press
2 x 18 x 31kg
Proper DB Rows
1 x 10 x 16kg
2 x 10 x 18.5kg
Bent Over DB Flyes
2 x 12 x 5kg
Seated Twists
3 x 24 x 20kg
Aug 10
Eccentric SL HS Curls
2 x 8 x 15kg
Aug 11
Proper DB Rows
1 x 10 x 18.5kg
2 x 10 x 21kg
Alt DB Bench Press
2 x 20 x 31kg
Barbell Curls
2 x 10 x 37kg
Aug 14
Back Squat
6 x 110kg
6 x 115kg
2 x 5 x 120kg
Eccentric SL Ham Curls
8 x 15kg
2 x 8 x 16.25kg
Wall Sit/Ski Squats
8 in 120 secs, 30kg
Aug 15
Proper DB Rows
3 x 10 x 21kg
Alt DB Bench Press
2 x 20 x 31kg
Seated Twists
3 x 26 x 20kg
Bent Over DB Flyes
2 x 12 x 5kg