Reply To: 2012 Training Log

#9546
Fraser_9to5
Keymaster

July 2

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
9, 7, 6

Explosive Pushups
3 x 8

Wide Arm Pushups
20, 20

Diamond Pushups
16, 16

Side Bridge, 60 secs
Front Bridge, 90 secs

July 3

Power Clean to Front Squat
3 x 5 x 50kg

Single Leg RDL
3 x 8 x 21kg

Single Leg Squat
4 x 8 x 50kg

Prone Hyperextensions
3 x 12

July 14

Bench Press
9 x 68.5kg
8 x 71kg
2 x 8 x 68.5kg

Inverted Rows
4 x 8

Overhead Press
3 x 8 x 45kg
1 x 7 x 45kg

Lat Pulldowns
8 x 40kg
8 x 45kg
8 x 55kg
8 x 50kg

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 13.5kg

Standard grip barbell hold
68.5kg for 47 secs

July 15

Deadlift
5 x 75kg
5 x 86kg
10 x 97kg

Good Mornings
2 x 12 x 21kg
1 x 12 x 26kg
1 x 12 x 31kg

Hanging Leg Raise
4 x 8

July 16

Shoulder Press
5 x 39kg
5 x 45kg
10 x 51kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curls
4 x 8 x 45kg

Tricep Kickbacks
4 x 10 x 13.5kg

July 18

Clean to Front Squat
3 x 8 x 50kg

SL Squat
5 x 49kg
5 x 56kg
abandoned

Step Ups
3 x 8 x 48.5kg

SLRDL
4 X 10 X 21kg

Machine Chest Flyes
1 x 10 x 20kg
2 x 10 x 25kg

Prone Reverse DB Flyes
3 x 12 x 1.5kg

July 20

Deadlift
3 x 80kg
3 x 91kg
10 x 102kg

Good Mornings
1 x 12 x 31kg
2 x 12 x 36kg
1 x 12 x 41kg

Hanging Leg Raise
4 x 10

Bench Press
5 x 61kg
5 x 70kg
5 x 79kg

Inverted Rows
4 x 10

Machine Chest Flyes
4 x 10 x 25kg

Prone Reverse DB Flyes
4 x 12 x 2.5kg

July 23

Overhead Press
3 x 42kg
3 x 48kg
8 x 54kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curls
4 x 8 x 45kg

Tricep Kickbacks (slow)
4 x 10 x 11kg

July 24

Deadlift
5 x 86kg
3 x 97kg
5 x 108kg

Good Mornings
1 x 12 x 41kg
3 x 12 x 46kg

Hanging Leg Raise
4 x 10

Bench Press
3 x 66kg
3 x 75kg
3 x 84kg

Inverted Rows
4 x 10

Chest Flyes
4 x 12 x 25kg

Reverse Flyes
4 x 12 x 3kg