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#1
02-05-2012, 06:20 PM
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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 
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#2
02-06-2012, 10:01 AM
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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)
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#3
02-06-2012, 12:25 PM
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Logged in, try to stay with it this time.
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#4
02-06-2012, 12:48 PM
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Quote:
 went utterly awol!!! as in 282lb!!!!  bad times..
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#5
02-06-2012, 10:00 PM
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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
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#6
02-08-2012, 07:54 AM
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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
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#7
02-10-2012, 07:58 AM
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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
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#8
02-12-2012, 10:07 PM
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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
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#9
02-14-2012, 08:41 AM
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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
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#10
02-14-2012, 09:05 PM
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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
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