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    Upper Body Fat Burner

    Thursday 22 October

    Incline Db Bench Press:
    2 x 12 x 11,5 kg/Db; 3 x 8 x 20,5 kg/Db
    Flat Bb Bench Press:
    3 x (10, 8, 6) x 55 kg
    Band Pull Down: (as warm up for PullUp)
    2 x 12
    Pull Up: 3 x...
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    Lower Body & Arms Fat Burner

    Tuesday 20 October

    EZ Bar Curl:
    2 x 12 x 15 kg; 3 x 12 x 25 kg (60 sec rest between sets)
    EZ Bar Skull Crusher:
    2 x 12 x 15 kg; 3 x 8 x 25 kg (60 sec rest)
    Seated Calf Raise:
    1 x 12 x 40 kg;...
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    Upper Body Fat Burner

    Sunday 18 October

    Deadlift: 2x 12 x 40 kg
    3 x 8 x 70 kg
    Pull Up: 3 x (9; 8; 6) x Bw + band assist last few reps
    Incline Dumbbell Bench Press: 2 x 12 x 11,5 kg/Db
    3 x 10 x 18,5 kg/Db
    Flat...
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    Lower Body & Arms Fat Burner

    Saturday 17 October

    Incline Alternating Dumbbell Curl: 2 x 12 x 5 kg/Db
    3 x 10 x 13,5 kg/Db
    Close Grip Bench Press: 2 x 12 x 15 kg
    3 x 12 x 30 kg
    Standing Single Leg Db Calf Raise: 2 x 12 x...
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    I'm finding the shortened rest times between sets...

    I'm finding the shortened rest times between sets really challenging even though I've dropped the weght of all my exercises! Have also cut my carb intake alot so maybe that's also a contributing...
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    Upper Body Fat Burner

    Thursday 15 October

    Pull Up: 2 x 12 x Band (pull down for warm up)
    3 x (8; 5; 4) x Bw
    Barbell Bent Over Row: 3 x 8 x 50 kg
    Incline Dumbbell Bench Press: 2 x 12 x 11,5 kg/Db
    3 x 10 x 18,5 kg/Db...
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    1,958

    Lower Body & Arms Fat Burner

    Tuesday 13th October

    EZ Bar Curl: 2 x 12 x 15 kg; 3 x 10 x 25 kg
    EZ Bar Skull Crusher: 2 x 12 x 10 kg; 3 x 12 x 20 kg
    Seated Calf Raise: 2 x 12 x 20 kg; 3 x 15 x 40 kg
    Barbell Back Squat: 2 x...
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    Upper Body Fat Burner

    Sunday 11th October

    Incline Barbell Bench Press: 2 x 12 x 20 kg; 3 x 8 x 45 kg
    Flat Dumbbell Bench Press: 3 x 12 x 16,5 kg/Db
    Pull Up: 2 x 12 x Band Pull Down as a warm up; 3 x (6, 5, 4) x Bw
    2...
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    New Fat Burning Routine

    Saturday 10th October

    I completed the 12 weeks recommended for the Power, Muscle, Burn routine awhile back and have decided to make a change. I'd like to lose some belly fat for the coming summer....
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    Power, Muscle, Burn Routine: Pecs & Biceps

    Thursday 8th October

    Pecs
    Barbell Flat Bench Press: 12 x 30 kg; 8 x 50 kg; 5 x 60 kg; 3 x 65 kg
    4 x 4 x 70 kg
    Barbell Incline Bench Press: 3 x 7 x...
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    Good that you're back in the swing of things!...

    Good that you're back in the swing of things! Look forward to following your progress!
  12. Replies
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    Forgot to add that after Pull Ups I followed with...

    Forgot to add that after Pull Ups I followed with 2 x 12 of unilateral double band Pull Downs
  13. I've been carrying excess fat around my belly and...

    I've been carrying excess fat around my belly and waist for a number of years. I know that I really need to get rid of it but I hate cardio! Do you think that cutting heavily on carbs and perhaps do...
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    Power, Muscle, Burn Routine: Back; Calves & Abs

    Tuesday 6th October

    Back
    Deadlift: 10 x 60 kg; 8 x 75 kg; 6 x 85 kg; 3 x 5 x 95 kg
    Pull Up: 5 x Bw (wide grip); 2 x (6; 5) x Bw (neutral grip)
    Dumbbell Bentover Unilateral Row: 2 x 12 x 26,5 kg...
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    Power, Muscle, Burn Routine: Deltoids & Triceps

    Sunday 4 October

    Delts
    Seated Barbell Press: 10 x 20 kg; 5 x 35 kg; 4 x 4 x 45 kg
    Seated Arnold Press: 3 x 8 x 14,5 kg/Db
    Dumbbell Lateral Raise: 2 x 10 x 8,5 kg/Db
    Dumbbell Front Raise: 1 x...
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    Power, Muscle, Burn Routine: Quads and Hams

    Sunday 3 October

    Quads:
    Bb Back Squat: 10 x 50 kg; 5 x 65 kg; 4 x 5 x 80 kg
    Bb Front Squat: 3 x 8 x 40 kg
    Db Forward Lunge: 2 x 8/leg x 6,5 kg/Db
    Leg Extension: 2 x 40 x 20 kg

    Hams
    RDL: 5...
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    Power, Muscle, Burn Routine: Pecs & Biceps

    Thursday 1st October

    Pecs
    Barbell Bench Press: 10 x 30 kg; 6 x 50 kg; 3 x 60 kg; 4 x 3 x 70 kg
    Dumbbell Incline Bench Press: 3 x 8 x 16,5 kg/Db (unilateral iso-1/4 rep at bottom)
    Chest Dip: 2 x...
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    Power, Muscle, Burn Routine: Back; Calves & Abs

    Tuesday 29 September

    Back
    Deadlift: 10 x 60 kg; 8 x 70 kg; 5 x 85 kg; 3 x 4 x 95 kg
    Pull Up: 3 x (6, 5, 4) + Pull Down: 12 x Band
    Pendlay Row: 2 x 10 x 55 kg
    Seated Bench Row: 1 x 40 x 15 kg...
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    Power, Muscle, Burn Routine: Deltoids & Triceps

    Sunday 27 September

    Delts
    Seated Barbell Overhead Press: 1 x 10 x 20 kg; 1 x 5 x 30 kg
    4 x 5 x 42,5 kg
    Seated Bent-over Db Rear Delt Fly: 3 x 8 x 7,5 kg/Db
    Db Lateral Raise: 3 x 8 x 8,5 kg/Db...
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    Power, Muscle, Burn Routine: Quads and Hams

    Saturday 26 September

    Quads
    Barbell Back Squat:10 x 50 kg; 5 x 65 kg; 4 x 4 x 80 kg
    Barbell Hack Squat: 3 x 10 x 45 kg
    Dumbbell Walking Lunge: 2 x 8/leg x 5 kg/Db
    Leg Extension: 2 x 35 x 20 kg...
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    Power, Muscle, Burn Routine: Pecs & Biceps

    Thursday 24 September

    Decided to make a bit of a change and threw in some 1/4 rep sets

    Pecs
    Dumbbell Flat Bench Press: (warm up sets)10 x 11,5 kg/Db; 8 x 16,5 kg/Db;
    (work sets) 1 x 8 x 26,5...
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    Thanks so much:)

    Thanks so much:)
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    Back, Calves & Abs

    Tue 22 September

    Still feeling a bit shitty so again didn't do the complete Power, Muscle, Burn routine.

    Back
    Deadlift: 10 x 50 kg; 8 x 60 kg; 6 x 70 kg; 5 x 80 kg; 2 x 5 x 90 kg
    Neutral Grip...
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    Delts and Triceps

    Sunday 20 September.

    Was feeling a bit off color due to a cold - change of seasons here in the southern hemisphere going into spring but still experiencing the odd cold spell! Anyway, decided not...
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    Thanks for the encouragement!

    Thanks for the encouragement!
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    Wow! 221 lbs - that's just over 100 kg....

    Wow! 221 lbs - that's just over 100 kg. Impressive!!!
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    Power, Muscle, Burn Routine: Quads and Hams

    Saturday 19 September

    Quads
    Barbell Back Squat: 8 x 50 kg; 5 x 65 kg; 4 x 4 x 77,5 kg
    Barbell Hack Squat: 3 x 12 x 40 kg
    Barbell Front Squat: 2 x 8 x 32,5 kg
    Leg Extension: 2 x 40 x 18,5 kg
    ...
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    Power, Muscle, Burn Routine: Pecs & Biceps

    Thursday 17 September

    Pecs
    Barbell Bench Press: 10 x 30 kg; 5 x 55 kg; 4 x 4 x 67,5 kg
    Barbell Incline Bench Press: 3 x 10 x 45 kg
    Dumbbell Bench Press: 2 x 10 x 20,5 kg/Db
    Dumbbell Fly: 1 x...
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    55
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    Power, Muscle, Burn Routine: Back; Calves & Abs

    Tuesday 15 September
    Back
    Deadlift: 10 x 60 kg; 3 x 75 kg; 3 x 85 kg; 3 x 4 x 90 kg
    Single Arm Dumbbell Row: 10 x 11,5 kg; 3 x 10 x 26,5 kg
    Seated Bench Row: 12 x 25 kg; 2 x 12 x 27,5 kg...
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    55
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    1,958

    Power, Muscle, Burn Routine: Deltoids & Triceps

    Sunday 13 September
    Delts
    Seated Barbell Press: 10 x 20 kg; 5 x 30 kg; 4 x 4 x 42,5 kg
    Seated Arnold Press: 3 x 10 x 13,5 kg/Db
    Dumbbell Lateral Raise: 2 x 10 x 8,5 kg/Db; 1 x 10 x 7,5 kg/Db...
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