Santa's Workshop

Training Training Logs
81

Tuesday 9th May 2017

** Deadlift ** (Group 1)

  • Total Reps: 25
  • 75.25 kgs x 5 reps
  • 85.25 kgs x 5 reps
  • 95.25 kgs x 5 reps
  • 75.25 kgs x 10 reps

** Squat ** (Group 2)

  • Total Reps: 50
  • 42.5 kgs x 10 reps
  • 42.5 kgs x 10 reps
  • 42.5 kgs x 10 reps
  • 42.5 kgs x 10 reps
  • 42.5 kgs x 10 reps

** Hanging Leg Raise, Feet To Bar ** (Group 2)

  • Total Reps: 38
  • 8 reps
  • 8 reps
  • 8 reps
  • 7 reps
  • 7 reps

** Single Leg Squat / Pistols ** (Group 3)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Lying Leg Curl Wheel ** (Group 3)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Duck Walk, (meters) **

  • Total Reps: 22
  • 74.0 kgs x 11 reps [PR]
  • 74.0 kgs x 11 reps
82

Thursday 11th May 2017

** Flat Barbell Bench Press ** (Group 1)

  • Total Reps: 25
  • 42.75 kgs x 5 reps
  • 50.0 kgs x 5 reps
  • 55.25 kgs x 5 reps [PR]
  • 42.75 kgs x 10 reps [PR]

** Pull Down ** (Group 1)

  • Total Reps: 40
  • 30.0 kgs x 10 reps
  • 30.0 kgs x 10 reps
  • 30.0 kgs x 10 reps
  • 30.0 kgs x 10 reps

** Overhead Press ** (Group 2)

  • Total Reps: 50
  • 25.0 kgs x 10 reps
  • 25.0 kgs x 10 reps
  • 25.0 kgs x 10 reps
  • 25.0 kgs x 10 reps
  • 25.0 kgs x 10 reps

** Dumbbell Row ** (Group 2)

  • Total Reps: 50
  • 24.0 kgs x 10 reps
  • 24.0 kgs x 10 reps
  • 24.0 kgs x 10 reps
  • 24.0 kgs x 10 reps
  • 24.0 kgs x 10 reps
83

Saturday 13th May 2017

** Squat ** (Group 1)

  • Total Reps: 25
  • 52.75 kgs x 5 reps
  • 60.25 kgs x 5 reps
  • 67.75 kgs x 5 reps
  • 52.75 kgs x 10 reps

** Chin Up ** (Group 1)

  • Total Reps: 23
  • 6 reps
  • 6 reps
  • 6 reps
  • 5 reps

** Deadlift ** (Group 2)

  • Total Reps: 50
  • 52.5 kgs x 10 reps
  • 52.5 kgs x 10 reps
  • 52.5 kgs x 10 reps
  • 52.5 kgs x 10 reps
  • 52.5 kgs x 10 reps

** Chest Dip, Rings ** (Group 2)

  • Total Reps: 25
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Back Extension ** (Group 3)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Jack-Knife Wheel ** (Group 3)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps

** Cable Preacher Curl ** (Group 3)

  • Total Reps: 30
  • 10.0 kgs x 10 reps [PR]
  • 10.0 kgs x 10 reps
  • 10.0 kgs x 10 reps
84

Monday 15th May 2017

** Overhead Press ** (Group 1)

  • Total Reps: 25
  • 35.25 kgs x 5 reps
  • 40.25 kgs x 5 reps
  • 45.0 kgs x 5 reps [PR]
  • 35.25 kgs x 10 reps

** Pull Up ** (Group 1)

  • Total Reps: 24
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Flat Barbell Bench Press ** (Group 2)

  • Total Reps: 50
  • 42.5 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps

** Barbell Row ** (Group 2)

  • Total Reps: 50
  • 42.5 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps

** Incline Dumbbell Bench Press ** (Group 3)

  • Total Reps: 30
  • 13.0 kgs x 10 reps
  • 13.0 kgs x 10 reps
  • 13.0 kgs x 10 reps

** Rowing ** (Group 3)

  • Total Reps: 150
  • 30.0 kgs x 50 reps [PR]
  • 30.0 kgs x 50 reps
  • 30.0 kgs x 50 reps
85

Tuesday 16th May 2017

** Deadlift **

  • Total Reps: 25
  • 80.25 kgs x 5 reps
  • 90.25 kgs x 5 reps
  • 100.25 kgs x 5 reps
  • 80.25 kgs x 10 reps

** Squat ** (Group 2)

  • Total Reps: 50
  • 45.0 kgs x 10 reps
  • 45.0 kgs x 10 reps
  • 45.0 kgs x 10 reps
  • 45.0 kgs x 10 reps
  • 45.0 kgs x 10 reps

** Hanging Leg Raise, Feet To Bar ** (Group 2)

  • Total Reps: 39
  • 8 reps
  • 8 reps
  • 8 reps
  • 8 reps
  • 7 reps

** Single Leg Squat / Pistols ** (Group 3)

  • Total Reps: 40
  • 10 reps
  • 10 reps
  • 20 reps

** Lying Leg Curl Wheel ** (Group 3)

  • Total Reps: 40
  • 10 reps
  • 10 reps
  • 20 reps
86

Thursday 18th May 2017

** Flat Barbell Bench Press ** (Group 1)

  • Total Reps: 25
  • 45.25 kgs x 5 reps
  • 52.5 kgs x 5 reps
  • 57.75 kgs x 5 reps
  • 45.25 kgs x 10 reps [PR]

** Pull Down ** (Group 1)

  • Total Reps: 40
  • 30.0 kgs x 10 reps
  • 30.0 kgs x 10 reps
  • 30.0 kgs x 10 reps
  • 30.0 kgs x 10 reps

** Overhead Press ** (Group 2)

  • Total Reps: 50
  • 27.5 kgs x 10 reps
  • 27.5 kgs x 10 reps
  • 27.5 kgs x 10 reps
  • 27.5 kgs x 10 reps
  • 27.5 kgs x 10 reps

** Dumbbell Row ** (Group 2)

  • Total Reps: 50
  • 19.0 kgs x 10 reps
  • 19.0 kgs x 10 reps
  • 19.0 kgs x 10 reps
  • 19.0 kgs x 10 reps
  • 19.0 kgs x 10 reps

** Circus DB ** (Group 3)

  • Total Reps: 15
  • 24.0 kgs x 5 reps
  • 24.0 kgs x 5 reps
  • 24.0 kgs x 5 reps

** Ab-Wheel Rollout ** (Group 3)

  • Total Reps: 30
  • 10 reps
  • 10 reps
  • 10 reps
87

Monday 22nd May 2017

** Squat ** (Group 1)

  • Total Reps: 24
  • 58.25 kgs x 5 reps
  • 66.0 kgs x 5 reps
  • 73.75 kgs x 5 reps
  • 77.5 kgs x 9 reps [PR] [TM test]

** Chin Up ** (Group 1)

  • Total Reps: 24
  • 6 reps
  • 6 reps
  • 6 reps
  • 6 reps

** Overhead Press ** (Group 2)

  • Total Reps: 20
  • 33.25 kgs x 5 reps
  • 38.0 kgs x 5 reps
  • 42.75 kgs x 5 reps
  • 47.5 kgs x 5 reps [PR] [TM test]

** Barbell Row ** (Group 2)

  • Total Reps: 40
  • 33.25 kgs x 10 reps
  • 38.0 kgs x 10 reps
  • 42.75 kgs x 10 reps
  • 47.5 kgs x 10 reps [PR]

** Rowing ** (Group 3)

  • Total Reps: 135
  • 10.0 kgs x 30 reps [Alternating hands/side - reps per hand]
  • 10.0 kgs x 50 reps
  • 10.0 kgs x 55 reps

** Triceps Push-Down ** (Group 3)

  • Total Reps: 35
  • 10.0 kgs x 10 reps
  • 10.0 kgs x 10 reps
  • 10.0 kgs x 15 reps [PR]

** Cable Preacher Curl ** (Group 3)

  • Total Reps: 35
  • 10.0 kgs x 10 reps
  • 10.0 kgs x 10 reps
  • 10.0 kgs x 15 reps [PR]
88

Friday 26th May 2017

** Deadlift ** (Group 1)

  • Total Reps: 20
  • 75.25 kgs x 5 reps
  • 86.0 kgs x 5 reps
  • 96.75 kgs x 5 reps
  • 107.5 kgs x 5 reps [PR] [TM test]

** Pull Down ** (Group 1)

  • Total Reps: 20
  • 30.0 kgs x 5 reps
  • 30.0 kgs x 5 reps
  • 30.0 kgs x 5 reps
  • 30.0 kgs x 5 reps

** Flat Barbell Bench Press ** (Group 2)

  • Total Reps: 21
  • 43.75 kgs x 5 reps
  • 50.0 kgs x 5 reps
  • 56.25 kgs x 5 reps
  • 62.5 kgs x 6 reps [PR] [TM test]

** Pull Up ** (Group 2)

  • Total Reps: 19
  • 3 reps
  • 3 reps
  • 3 reps
  • 10 reps [Rep test - Wide grip]

** Cable Triceps Extension ** (Group 3)

  • Total Reps: 30
  • 12.5 kgs x 10 reps [PR]
  • 12.5 kgs x 10 reps
  • 12.5 kgs x 10 reps

** Hanging Leg Raise, Feet To Bar ** (Group 3)

  • Total Reps: 24
  • 8 reps
  • 8 reps
  • 8 reps

** Cable Preacher Curl ** (Group 3)

  • Total Reps: 30
  • 12.5 kgs x 10 reps [PR]
  • 12.5 kgs x 10 reps
  • 12.5 kgs x 10 reps

** Circus DB ** (Group 3)

  • Total Reps: 10
  • 24.0 kgs x 5 reps
  • 24.0 kgs x 5 reps

** Ab-Wheel Rollout ** (Group 3)

  • Total Reps: 20
  • 10 reps
  • 10 reps

** Barbell Calf Raise ** (Group 3)

  • Total Reps: 30
  • 50.0 kgs x 10 reps [PR]
  • 50.0 kgs x 10 reps
  • 50.0 kgs x 10 reps

** Barbell Shrug **

  • Total Reps: 10
  • 50.0 kgs x 10 reps [PR]
89

Monday 29th May 2017

Time: 31 min

** Overhead Press ** (Group 1)

  • Total Reps: 60
  • 20.0 kgs x 10 reps
  • 22.5 kgs x 5 reps
  • 27.0 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 38.25 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 29.25 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 60
  • 34.0 kgs x 10 reps [PR]
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 50
  • 34.0 kgs x 10 reps [PR]
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
90

Tuesday 30th May 2017

Time: 28 min

** Deadlift ** (Group 1)

  • Total Reps: 55
  • 35.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 55.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 85.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 65.0 kgs x 5 reps

** Chest Dip, Rings ** (Group 1)

  • Total Reps: 30
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Chin Up ** (Group 1)

  • Total Reps: 25
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
91

Thursday 1st June 2017

Time: 38 min

** Flat Barbell Bench Press ** (Group 1)

  • Total Reps: 55
  • 21.0 kgs x 5 reps
  • 27.0 kgs x 5 reps
  • 33.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 51.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 39.0 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 60
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 50
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
92

Saturday 3rd June 2017

Time: 38 min

** Squat ** (Group 1)

  • Total Reps: 55
  • 25.5 kgs x 5 reps
  • 32.75 kgs x 5 reps
  • 40.0 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 61.75 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 47.25 kgs x 5 reps

** Chest Dip ** (Group 1)

  • Total Reps: 30
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Pull Up ** (Group 1)

  • Total Reps: 25
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
93

Monday 5th June 2017

Time: 36 min

** Overhead Press ** (Group 1)

  • Total Reps: 55
  • 20.0 kgs x 5 reps
  • 22.5 kgs x 5 reps
  • 27.0 kgs x 5 reps
  • 31.5 kgs x 5 reps
  • 36.0 kgs x 5 reps
  • 40.5 kgs x 5 reps
  • 31.5 kgs x 5 reps
  • 31.5 kgs x 5 reps
  • 31.5 kgs x 5 reps
  • 31.5 kgs x 5 reps
  • 31.5 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 60
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 50
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 40.0 kgs x 10 reps [PR] [Switched to 2x20 kg plates]
  • 40.0 kgs x 10 reps
94

Tuesday 6th June 2017

Time: 33 min

** Squat ** (Group 1)

  • Total Reps: 55
  • 29.0 kgs x 5 reps
  • 36.25 kgs x 5 reps
  • 43.5 kgs x 5 reps
  • 50.75 kgs x 5 reps
  • 58.0 kgs x 5 reps
  • 65.25 kgs x 5 reps
  • 50.75 kgs x 5 reps
  • 50.75 kgs x 5 reps
  • 50.75 kgs x 5 reps
  • 50.75 kgs x 5 reps
  • 50.75 kgs x 5 reps

** Chest Dip, Rings ** (Group 1)

  • Total Reps: 31
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Chin Up ** (Group 1)

  • Total Reps: 26
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
95

Thursday 8th June 2017

Time: 34 min

** Flat Barbell Bench Press ** (Group 1)

  • Total Reps: 55
  • 24.0 kgs x 5 reps
  • 30.0 kgs x 5 reps
  • 36.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 48.0 kgs x 5 reps
  • 54.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 42.0 kgs x 5 reps
  • 42.0 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 60
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 50
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
96

Friday 9th June 2017

Time: 26 min

** Deadlift ** (Group 1)

  • Total Reps: 55
  • 40.0 kgs x 5 reps
  • 50.0 kgs x 5 reps
  • 60.0 kgs x 5 reps
  • 70.0 kgs x 5 reps
  • 80.0 kgs x 5 reps
  • 90.0 kgs x 5 reps
  • 70.0 kgs x 5 reps
  • 70.0 kgs x 5 reps
  • 70.0 kgs x 5 reps
  • 70.0 kgs x 5 reps
  • 70.0 kgs x 5 reps

** Chest Dip ** (Group 1)

  • Total Reps: 31
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Pull Up ** (Group 1)

  • Total Reps: 26
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps
97

Sunday 11th June 2017

Time: 30 min

** Overhead Press ** (Group 1)

  • Total Reps: 55
  • 20.25 kgs x 5 reps
  • 24.75 kgs x 5 reps
  • 29.25 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 38.25 kgs x 5 reps
  • 42.75 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 33.75 kgs x 5 reps
  • 33.75 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 60
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 50
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
98

Tuesday 13th June 2017

Time: 34 min

** Squat ** (Group 1)

  • Total Reps: 55
  • 32.75 kgs x 5 reps
  • 40.0 kgs x 5 reps
  • 47.25 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 61.75 kgs x 5 reps
  • 69.0 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 54.5 kgs x 5 reps
  • 54.5 kgs x 5 reps

** Chest Dip, Rings ** (Group 1)

  • Total Reps: 32
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Pull Up ** (Group 1)

  • Total Reps: 27
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps
99

Friday 16th June 2017

Time: 31 min

** Flat Barbell Bench Press ** (Group 1)

  • Total Reps: 55
  • 27.0 kgs x 5 reps
  • 33.0 kgs x 5 reps
  • 39.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 51.0 kgs x 5 reps
  • 57.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 45.0 kgs x 5 reps
  • 45.0 kgs x 5 reps

** Dumbbell Squat ** (Group 1)

  • Total Reps: 60
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps
  • 34.0 kgs x 10 reps

** Dumbbell Stiff Leg Deadlift ** (Group 1)

  • Total Reps: 50
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps
  • 40.0 kgs x 10 reps [Fingers through hole of the plate for greater ROM]
100

Saturday 17th June 2017

Time: 29 min

** Deadlift ** (Group 1)

  • Total Reps: 55
  • 45.0 kgs x 5 reps
  • 55.0 kgs x 5 reps
  • 65.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 85.0 kgs x 5 reps
  • 95.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 75.0 kgs x 5 reps
  • 75.0 kgs x 5 reps

** Chest Dip ** (Group 1)

  • Total Reps: 32
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps
  • 5 reps

** Chin Up ** (Group 1)

  • Total Reps: 27
  • 6 reps
  • 6 reps
  • 5 reps
  • 5 reps
  • 5 reps