A C2
Leg press
40kg x 10
80kg x 8
120kg x 6
160kg x 4
200kg x 13
200kg x 12
160kg x 17
Hammer strength chest press
20kg x 12
40kg x 10
60kg x 8
80kg x 4
82.5kg x 16
82.5kg x 12
60kg x 12
Seated cable row mag bar
30kg x 12
42kg x 12
49kg x 14
49kg x 12
42kg x 13
Cuffed cable lateral raise
5kg x 12
7.5kg x 12
7.5kg x 10
Ez bar curl
10kg x 15
20kg x 15
20kg x 10
Cross body cable Triceps ext
6.25kg x 20
8.75kg x 14
8.75kg x 8
B C2
Shoulder press
20kg x 10
30kg x 8
40kg x 6
50kg x 4
55kg x 8
55kg x 6
45kg x 10
Ng Pull ups
7
Wide ng pull up
4
Ng pull up
4
Fly machine
50kg x 10
65kg x 9
80kg x 12
80kg x 10
65kg x 14
Sissy squat
Bw x 20
+20kg x 12
+20kg x 20
+20kg x 12
Smith machine skull crushers
Bar x 20
20kg x 12
20kg x 12
30kg x 6
20kg x 10
Face pulls
15kg x 20
15kg x 20
15kg x 20
Seated Calf raises
40kg x 10
40kg x 10
40kg x 10
Some biceps stuff
Some triceps stuff
C C2
Deadlift
70kg x 7
110kg x 6
150kg x 4
190kg x 3
220kg x 3
190kg x 6
Rdl
150kg x 11
150kg x 8
Incline db bench
20kg x 10
25kg x 8
32.5kg x 12
32.5kg x 9
25kg x 10
Lat prayers
3 x 20
Lat pull down
40kg x 25
40kg x 17
Cable y raises
15(lbs?) x 20
15 x 18
15 x 14
Db curls
10kg x 10
12.5kg x 8
D C2
Hack Squat
x 20
40kg x 10
80kg x 8
100kg x 6
105kg x 14
105kg x 11
80kg x 12
Hammer strength shoulder press
10kg x 10
15kg x 10
20kg x 8
25kg x 6
30kg x 4
30kg x 14
30kg x 10
25kg x 11
Seated leg curl
42.5kg x 10
57.5kg x 13
57.5kg x 10
50kg x 10
Incline db flys
10kg x 20
12.5kg x 15
Low to high cable fly
7.5kg x 12
7.5kg x 10
Rear delt cable fly
5kg x 20
7.5kg x 15
5kg x 18
Ez bar skull crushers
10kg x 17
20kg x 10
20kg x 10
Biceps curl machine
35kg x 20
42.5kg x 10
A C3
Leg press
80kg x 10
120kg x 8
160kg x 6
200kg x 4
210kg x 15
210kg x 12
170kg x 20
Hammer strength chest press
40kg x 20
60kg x 12
80kg x 6
90kg x 15
90kg x 10
80kg x 10
Seated cable row mag bar
30kg x 12
42kg x 8
49kg x 6
56kg x 18
56kg x 13
42kg x 11
Cuffed cable lateral raise
3.75kg x 20
6.25kg x 12
6.25kg x 12
6.25kg x 9
Cross body cable Triceps ext
6.25kg x 20
11.25kg x 10
11.25kg x 10
11.25kg x 8
Triceps ext
18.75kg x 30
Ezbar curls
20kg x 20
20kg x 15
B C3
Shoulder press
20kg x 10
30kg x 8
40kg x 6
50kg x 4
55kg x 9
55kg x 7
45kg x 11
Ng Pull ups
8
Wide ng pull up
5
Ng pull up
4
Fly machine
50kg x 10
65kg x 9
82.5kg x 16
82.5kg x 10
65kg x 15
Sissy squat
Bw x 20
+20kg x 15
+20kg x 21
+20kg x 15
Smith machine skull crushers
Bar x 20
20kg x 15
30kg x 14
30kg x 10
20kg x 19
Face pulls
15kg x 20
15kg x 20
15kg x 20
Seated Calf raises
40kg x 12
50kg x 10
50kg x 8
Some biceps stuff
Some triceps stuff
C C3
Deadlift
Lower back has not been feeling great the last week so decided to leave out today.
Incline db bench
20kg x 10
25kg x 8
30kg x 6
35kg x 13
35kg x 10
27.5kg x 14
Lat prayers
3 x 20
Cable y raises
6.25kg x 12
6.25kg x 11
6.25kg x 10
Wide grip lat pull down
33kg x 20
40kg x 20
40kg x 16
Biceps and triceps stuff
D C3
Hack Squat
40kg x 10
80kg x 8
100kg x 6
110kg x 15
110kg x 11
80kg x 12
Hammer strength shoulder press
10kg x 10
15kg x 10
20kg x 8
25kg x 6
30kg x 4
31.25kg x 13
31.25kg x 9
25kg x 10
Seated leg curl
42.5kg x 10
60kg x 14
60kg x 10
50kg x 12
Incline db flys
10kg x 20
15kg x 16
15kg x 12
Rear delt cable fly
7kg x 20
9kg x 20
14kg x 19
Ez bar skull crushers
10kg x 17
20kg x 13
20kg x 12
Ez bar curl
20kg x 12
20kg x 12
A C4
Leg press
80kg x 10
120kg x 8
160kg x 6
200kg x 4
220kg x 14
220kg x 10
200kg x 12
Hammer strength chest press
20kg x 20
30kg x 12
40kg x 8
50kg x 12
50kg x 5
40kg x 7
Seated cable row mag bar
42kg x 10
49kg x 8
56kg x 6
63kg x 12
63kg x 9
56kg x 10
Cuffed cable Y raise
7kg x 15
9kg x 15
9kg x 10
7kg x 14
Cross body cable Triceps ext
14kg x 15
18kg x 13
18kg x 11
Triceps ext
43kg x 16
43kg x 13
Curl machine
55kg x 8
50kg x 8
Ezbar curls
20kg x 20
220lbs in theses photos. Put on a good a few lbs in the last couple of weeks, was sitting aroud 212 before december.
Looking to get rid of a fair chunk of fat by the end of the challenge.
B C4
Shoulder press
20kg x 10
30kg x 8
40kg x 6
50kg x 4
55kg x 11
55kg x 6
45kg x 9
Ng Pull ups
8
4
4
3
Sissy squat (keeping back upright)
Bw x 13
Bw x 12
Bw x 9
Bw x 11
Smith machine skull crushers
Bar x 20
20kg x 15
30kg x 15
30kg x 7
20kg x 19
Fly machine
50kg x 15
65kg x 9
85kg x 13
85kg x 9
65kg x 16
Face pulls
15kg x 20
15kg x 20
15kg x 20
Seated Calf raises
40kg x 12
50kg x 11
50kg x 9
Ezbar curls
20kg x 22
20kg x 11
Triceps ext
28.75kg x 20
C C4
Deadlift
60kg x 7
100kg x 6
140kg x 4
180kg x 3
200kg x 2
220kg x 3
200kg x 7
Incline db bench
20kg x 10
25kg x 8
30kg x 6
35kg x 3
37.5kg x 9
37.5kg x 6
30kg x 10
Wide grip lat pull down
40kg x 20
57kg x 12
57kg x 9
47kg x 11
Cable y raises
6.25kg x 14
6.25kg x 12
6.25kg x 11
Rope hammer curl
18.75kg x 20
Cable curl
18.75kg x 15
Dips
11
10
Good to see you jump on the transformation mate. I rekon this years is going to be a great one.
I hope so, still eating my way through the remains of the xmas chocolate, so will be a delayed start!
Iām on holiday right now and not even training so delayed start for me to mate
D C4 part 1 (will split to 2 sessions)
Shoulder press machine
50 x 10
70 x 8
90 x 6
110 x 4
130 x 3
150 x 8
130 x 12
Rear delt cable fly
3 x 20
Ez bar curl
20kg x 15
25kg x 8
25kg x 8
20kg x 10
Cross body triceps ext
3 x 20
Machine fly
3 x 20
Db lateral raises
7.5kg x 20
10kg x 10 ss 10kg plate front raise x 10
7.5kg x 12 ss 10kg plate front raise x 10
Curl machine
2 x 12
Triceps machine
2 x 12
D C4 (part 2)
Squat
60kg x 10
100kg x 5
120kg x 5
130kg x 5
140kg x 5
150kg x 2
120kg x 5
Legpress
80kg x 15
130kg x 10
130kg x 10
130kg x 10
Face pulls
4 x 20
Oh Triceps ext
3 x 20
Cable biceps curl
2 x 20
A C5
Leg press
80kg x 10
120kg x 8
160kg x 6
200kg x 4
230kg x 14
230kg x 12
200kg x 13
Hammer strength chest press
20kg x 10
25kg x 12
30kg x 8
40kg x 6
45kg x 4
50kg x 14
50kg x 8
40kg x 9
Seated cable row mag bar
42kg x 10
49kg x 8
56kg x 6
63kg x 4
70kg x 10
70kg x 6
56kg x 13
Db lateral raises
7.5kg x 20
10kg x 11
12.5kg x 6
10kg x 8
Some arm stuff
B C5
Shoulder press
20kg x 10
30kg x 8
40kg x 6
50kg x 4
55kg x 11 + 1 push press
55kg x 6 + 1 push press
45kg x 11
Chin up
9
7
5
3
Fly machine
65kg x 8
72.5kg x 6
85kg x 4
90kg x 13
90kg x 8
72.5kg x 9
Leg ext
50kg x 16
65kg x 12
72.5kg x 12
80kg x 8
80kg x 8
65kg x 15
Smith JM press
Bar x 20
20kg x 15
30kg x 12
35kg x 12
40kg x 11
40kg x 9
Face pulls
15kg x 20
15kg x 20
15kg x 20
Seated Calf raises
40kg x 10
50kg x 12
50kg x 10
50kg x 10
Some arm stuff
