MI40 - page 2 onwards :)
 

Last nights workout

Incline dumbbell press
12 reps - 20kg
10 reps - 50kg
10 reps - 70kg
9 reps - 80 kg

Bench Press
10 reps - 50kg
10 reps - 70 kg
2 reps - 90kg (+5 forced reps)
4 forced reps - 110kg

Machine Press
Drop set - 100kg down to 10kg 6 reps per set

Dumbbell Flys
10 reps - 40kg
10 reps - 50kg

Decline Dumbbell Press
12 reps - 20kg
12 reps - 50kg
6 reps - 70kg

Machine Flys
12 reps - 10kg
12 reps - 30kg
12 reps - 40kg

Deadlift
10 reps - 100kg
10 reps - 140kg
4 reps - 180kg
1 rep - 200kg

Incline Dumbbell Rows
10 reps - 20kg
10 reps - 50kg
10 reps - 70kg

Wide Grip Pulldowns
10 reps - 20kg
Pyramid set +10kg - to failure upto 70kg - back down to 10kg

Pull ups
10 reps - assisted
10 reps - assisted
10 reps - assisted

Machine Rows
10 reps - 20kg
10 reps - 50kg
10 reps - 100kg

Good Mornings
12 reps - 40
12 reps - 60kg
10 reps - 80kg

Abs Tri set
2 sets
20 reps - crunche
10 reps leg raises
10 reps leg twists

bear with me a while.. endurance at minute sucks after strength cycle (weight doesnt include bar)

Logged in, try to stay with it this time. ;)

haha :D went utterly awol!!! as in 282lb!!!! :( bad times..

Squats
50reps - 60kg
50reps - 60kg
2reps - 150kg
2rep - 150kg

Leg Extensions
15reps - 20kg
15reps - 30kg
15reps - 50kg
4reps - 70kg

Hamstring Curls (DB)
15reps - 10kg
15reps - 25kg

Dumbbell Lunges
15reps - 20kg
15reps - 20kg

Calf Raises
15rep - 150kg triple set
15rep - 150kg triple set

heightened Calf Raises
10reps-130kg triple set
10reps-130kg triple set

Reverse Calf Raises
15reps - 130kg triple set
15reps - 130kg triple set

triple set - weight - bodyweight - weight

Barbbell Press
12reps - 20kg
12reps - 40kg
4reps - 60kg

Lateral Raises
50reps - 10kg
50reps - 10kg
10reps - 20kg
4reps - 50kg

Rear Raises
10reps - 30kg
10reps - 50kg
4reps - 60kg
Seated Press
10reps - 20kg
10reps - 50kg
10reps - 80kg
4reps - 90kg

Seated Lateral Raises
10reps - 10kg
10reps - 20kg

Shrugs
10reps - 30kg
15reps - 120kg
15reps - 120kg

Calves & Abs (Giant Set)

Crunches
20reps
20reps

Leg Raises
10reps
10reps

Twisting Leg Raises
10reps
10reps

Calf Raises
50rep - 110kg triple set
50rep - 110kg triple set
15rep - 150kg triple set
15rep - 150kg triple set

Reverse Calf Raises
15reps - 130kg triple set
15reps - 130kg triple set

triple set - weight - bodyweight - weight

Incline dumbbell press
12 reps - 20kg
10 reps - 50kg
10 reps - 70kg
10 reps - 80 kg

Bench Press
10 reps - 50kg
10 reps - 70 kg
2 reps - 90kg (+5 forced reps)
4 forced reps - 110kg

Machine Press
10reps-40kg
10reps-80kg
10reps-90kg

Dumbbell Flys
10 reps - 40kg
10 reps - 50kg

Decline Dumbbell Press
12 reps - 20kg
12 reps - 50kg
10 reps - 70kg

Machine Flys
12 reps - 10kg
12 reps - 30kg
12 reps - 40kg

13-02-12

Squats
30reps - 60kg
30reps - 60kg
2reps - 150kg
2rep - 150kg

Leg Extensions
15reps - 20kg
15reps - 30kg
15reps - 50kg
6reps - 70kg

Hamstring Curls (DB)
50reps - 10kg
50reps - 10kg
10reps - 25kg

Dumbbell Lunges
15reps - 20kg
15reps - 20kg

Calf Raises
15rep - 150kg triple set
15rep - 150kg triple set

heightened Calf Raises
10reps-130kg triple set
10reps-130kg triple set

Reverse Calf Raises
15reps - 150kg triple set
15reps - 150kg triple set

triple set - weight - bodyweight - weight

Barbbell Press
30reps - 30kg
30reps - 30kg
10reps - 50kg
4reps - 60kg

Lateral Raise
10reps - 10kg
10reps - 10kg
10reps - 20kg
4reps - 50kg

Rear Raises
10reps - 30kg
10reps - 50kg
10reps - 70kg
Seated Press
10reps - 20kg
10reps - 50kg
10reps - 80kg
10reps - 90kg

Seated Lateral Raises
10reps - 10kg
10reps - 20kg
10reps - 20kg

Shrugs
10reps - 30kg
15reps - 160kg
15reps - 160kg