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