150916

Back Squats
12-10-8-6-6
60-70-80-90-95kg

DB Walking Lunges
4×20
12-14-18-20kg

Leg Curl
4×10
35-40-45-50kg(struggling)

Leg Extension
4×12
45-55-65-75

140916

12-10-8-8

Incline Bench Press x4
40-42.5-45-47.5 kg

Flat bench bench x4
50-55-57.5(7)-55 kg

Chest Incline Machine X 4
40-50-60-70(5)

Pectoral Machine X 4
45-50-55-60

Bicep curls (pulley) X 4
20-22.5-25-27.5

Sit down barbell bicep curls
4×12@10kg

130916

5km Run
30:52

100916

12-10-8-8

1. Lat pull down
40-54-61-61 kg

2. DB bent over row (single arm)
15-17.5-25-30

3. Close grip Strict pull up (amrap)
8-6-5-5

4. Seated reverse fly (incline bench)
@ 7.5kg

Sit down hammer curl
@10 kg

Cable Bicep curls (per side)
8.75-11.25-13.75-16.25kg

090916

12-10-8-8

DB Incline Bench Press
12.5-17.5-20-22.5kg

DB Flat Bench Press
17.5-20-22.5-25kg

DB Incline Flys
15-17.5-20-20kg

Machine chest press
54-68-75-82kg

Skullcrushers
@7.5kg

Triceps pull down
13.75-16.25-18.75-21.25 kg

080916

@ Westin Melbourne

DB Front Squat 8 X 12
10-12.5-15-17.5-20-22.5-20-17.5 kg

Leg Extension 8 X 12
40-47-54-61-68-75-82-89 kg

DB Walking Lunges 4 X 20
12.5-15-17.5-17.5 kg

Leg Curl 4 X 10
25-32-39-39 kg

DB Calf Raise 4 X 20
10-15-20-25 kg

070916

@ Westin Melbourne

Lateral Raise (heavy) 4×10
7.5-10-10-10

Seated DB Shoulder Press 10 10 8 8
12.5-15-17.5-20

Lateral Raise (light) 4×15 @ 7.5kg

Seated Reverse Flys 15 15 15 15 @ 5kg

Shrugs 15 15 12 12
20-22.5-25-27.5 kg

JY Abs Circuit x 4 Rounds

060916

12-10-8-8

Lat Pulldown
40-47-54-61

DB Bent Over Row
15-17.5.22.5-22.5

Wide Grip Pull Up (AMRAP)
10-8-7-7

DB Bent Over Row (incline bench)
7.5-10-12.5-15

050916

12-10-8-8
Incline DB Press
15.17.5-20-22.5

Flat Barbell Bench
50-55-57.5-60

Incline DB Flys
15-17.5-20-20

Body Weight Dips (AMRAP)
13-12-12-12

Barbell curls
4×12 @ 20kg

Skullcrusher
4×12 @ 8kg

Seated Hammer Curls
4×12 @ 10kg

Tricep Pushdown (rope) 4 @ 6 plates

15 minute run

040916

Back Squats
12-10-8-6-6
60-65-75-85-95

Walking Lunges
4×20
12.5-15-17.5-20

Omni Leg Press
4×15
18-20-21-23 (all plates)

DB Front Squats
3×12
15-17.5-20

Abs Circuit