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Upper Body Hypertrophy Friday 22 January Dumbbell Incline Bench Press: 1 x 12 x 11,5 kg/Db; 1 x 10 x 16,5 kg/Db; 3 x 10 x 23,5 kg/Db Wide Grip Pull Up: 3 x 5 x Bw Dumbbell Fly: 3 x 10 x 10,5 kg/Db Inverted Row: 3 x 12 x Bw (Legs raised, body horizontal) Dumbbell Lateral Raise: 1 x 12 x 5 kg/Db...

Lower Body Hypertrophy Thursday 21 January Barbell Front Squat: 1 x 10 x 20 kg; 1 x 6 x 30 kg; 3 x 8 x 40 kg Dumbbell Reverse Lunge: 3 x 10 x 7,5 kg/Db Leg Extention: 3 x 10 x 40 kg Barbell Romanian Deadlift: 1 x 12 x 25 kg; 3 x 8 x 50 kg Standing Single Leg Db Calf Raise: 1 x 10 x 6,5...

Upper Body Strength Tuesday 19 January Dumbbell Flat Bench Press: 1 x 10 x 11,5 kg/Db; 1 x 5 x 21,5 kg/Db; 3 x 4 x 28,5 kg/Db Single Arm Dumbbell Row: 1 x 12 x 16,5 kg/Arm; 3 x 10 x 28,5 kg/Arm Seated Barbell OH Press: 1 x 10 x 20 kg; 1 x 8 x 30 kg; 3 x 3 x 47,5 kg Wide Grip Pull Down: 3 x 10...

Lower Body Strength Monday 18 January Sumo Deadlift: 1 x 5 x 70 kg; 1 x 5 x 85 kg; 2 x 5 x 100 kg; 1 x 5 x 95 kg Barbell Hack Squat: 3 x 10 x 50 kg Prone Leg Curl: 1 x 12 x 30 kg; 3 x 8 x 35 kg Standing 45 Degree Calf Raise: 3 x 20 x Bw Ab Wheel Rollout: 2 x 12 x Bw; 1 x 8 x Bw :lifter:

Upper Body Hypertrophy Friday 15 January Dumbbell Incline Bench Press: 1 x 12 x 11,5 kg/Db 1 x 10 x 16,5 kg/Db 3 x 10 x 22,5 kg/Db Inverted Row: 3 x 10 x Bw Seated Arnold Press: 1 x 12 x 5 kg/Db 3 x 12 x 11,5 kg/Db Banded Lat Pull Down: Supinated Close Grip as in Chins 1 x 12 x Medium Band 3 x...

Lower Body Hypertrophy Wednesday 13 January Goblet Squat: 1 x 12 x 11,5 kg; 3 x 10 x 23 kg Dumbbell Reverse Lunge: 3 x 10 x 6,5 kg/Db Barbell Hip Thrust: 3 x 15 x 24 kg Leg Extention: 3 x 12 x 35 kg RDL: 1 x 15 x 24 kg; 3 x 10 x 47,5 kg (with a deficite) Single Leg Dumbbell Calf Raise: 1 x 10...

Upper Body Strength Sunday 10 January Dumbbell Flat Bench Press: 1 x 12 x 11,5 kg/Db; 1 x 5 x 16,5 kg/Db; 3 x 5 x 27,5 kg/Db Neutral Grip Pull Up: 3 x 7 x Bw (short pause some deep breaths after 5th rep in last set then next 2 reps) Seated Barbell Overhead Press: 1 x 10 x 20 kg; 1 x 6 x 30 kg...

Lower Body Strength Saturday 9 January Convensional Deadlift: 1 x 5 x 70 kg; 1 x 5 x 85 kg; 3 x 5/3/2 x 100 kg Barbell Front Squat: 1 x 10 x 20 kg; 1 x 5 x 35 kg; 3 x 5/3/3 x 52,5 kg Prone Leg Curl: 1 x 10 x 30 kg; 1 x 8 x 35 kg; 1 x 6 x 37,5 kg Seated Barbell Calf Raise: 3 x 12 x 78 kg Ab...

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Upper Body Hypertrophy Thursday 7 January Dumbbell Incline Bench Press: 1 x 12 x 11,5 kg/Db; 1 x 10 x 16,5 kg/Db; 3 x 10 x 21,5 kg/Db. Dumbbell Flat Bench Fly: 3 x 12 x 9,5 kg/Db. Lat Pull Down: 1 x 12 x Light + Medium Band; 1 x 12 x Heavy Band; 3 x 8 x Heavy + Light Band. Inverted Row: 3 x 10...

Lower Body Hypertrophy Goblet Squat: 1 x 12 x 11,5 kg; 3 x 10 x 22,5 kg Dumbbell Reverse Lunge: 3 x 10 x 5 kg/Db Barbell Hip Thrust: 3 x 15 x 20 kg (First time I've ever done a Barbell hip thrust! Not very easy when one doesn't have a workout partner to help place the barbell on one's hips!)...

Upper Body Strength Sunday 3 January Dumbbell Bench Press: 1 x 10 x 11,5 kg/Db; 1 x 5 x 21,5 kg/Db; 3 x 5 x 26,5 kg/Db Single Arm Dumbbell Row: 1 x 10 x 11,5 kg/Db; 1 x 5 x 21,5 kg/Db; 3 x 5 x 26,5 kg/Db Seated Overhead Barbell Press: 1 x 10 x 20 kg; 1 x 5 x 30 kg; 3 x 4 x 45 kg Wide Grip Pull...

Lower Body Strength Saturday 2 January 2021 Barbell Front Squat: 1 x 10 x 20 kg; 1 x 5 x 35 kg; 3 x 5 x 50 kg Deadlift: 1 x 5 x 70 kg; 1 x 5 x 85 kg; 1 x 5 x 95 kg Barbell Hack Squat: 3 x 10 x 40 kg Prone Leg Curl: 3 x 10 x 30 kg Seated Barbell Calf Raise: 4 x 12 x 73 kg :lifter:

Upper Body Deload Thursday 31 December Push Up: 10 x Bodyweight Inverse Row: 10 x Bodyweight Front/Lateral Raise Combination: 10 x 5 kg/Db Band Face Pull: 10 x Light Band Doubled + Medium Band The above execises were done circuit style with a 90 sec rest between each round of the 4 exercises...

Lower Body Deload Tuesday 29 December Goblet Squat: 1 x 12 x 11,5 kg; 3 x 10 x 21,5 kg Deficit RDL: 1 x 12 x 20 kg; 3 x 8 x 45 kg Seated Barbell Calf Raise: 3 x 12 x 70 kg :lifter:

Welcome bro, from a fellow senior citizen!

Upper Body Deload Monday 28 December Dumbbell Incline Bench Press: 1 x 12 x 11,5 kg/Db; 1 x 10 x 16,5 kg/Db; 1 x 10 x 20,5 kg/Db Flat Dumbbell Fly: 3 x 15 x 7,5 kg/Db + extra 5 reps on last set Band Pull Down: 1 x 12 x Light Band 3 x 10 x Heavy Band Standing Supine Grip Band Row: 3 x 15 x...

Lower Body Deload Saturday 26 December Decided on a deload week Deadlift: 1 x 12 x 50 kg; 1 x 10 x 60 kg; 1 x 8 x 70 kg; 1 x 5 x 80 kg Barbell Hack Squat: 3 x 12 x 30 kg Leg Extension: 3 x 10 x 30 kg Leg Curl: 3 x 12 x 25 kg Standing 45 Degree Calf Raise: 1 x 40 x Bw :lifter:

PHUL Upper Body Thursday 24 December Barbell Incline Bench Press: 2 x 12 x 20 kg; 3 x 4 x 60 kg Dumbbell Flat Bench Press: 3 x 12 x 20,5 kg/Db Neutral Grip Pull Up: 3 x (8; 7; 6) x Bodyweight Pendlay Row: 1 x 10 x 50 kg; 1 x 8 x 60 kg; 1 x 6 x 65 kg; 1 x 5 x 67,5 kg Seated Over head Press: 1 x...

PHUL: Lower Body Tuesday 22 December Barbell Front Squat: 1 x 12 x 20 kg; 1 x 10 x 25 kg; 3 x 8 x 30 kg Dumbbell Rear Lunge: 3 x 10/Leg x 5 kg/Dbs RDL: 1 x 12 x 30 kg 3 x 12 x 50 kg Seated Barbell Calf Raise: 3 x 15 x 68 kg :lifter: