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Full Body Workout Thursday 18 March Barbell Bench Press: 1 x 10 x 30 kg; 1 x 5 x 50 kg; 3 x 5 x 60 kg Barbell BO Row: 1 x 10 x 30 kg; 1 x 8 x 40 kg; 3 x 5 x 50 kg Seated Arnold Press: 1 x 12 x 5 kg/Db; 1 x 10 x 11,5 kg/Db; 3 x 8 x 15,5 kg/Db Banded Face Pull: 3 x 12 x Medium Band Doubled...

Full Body Workout Tuesday 16 March Barbell Back Squat: 1 x 8 x 50 kg; 1 x 6 x 60 kg; 1 x 5 x 70 kg RDL: 1 x 10 x 30 kg; 1 x 8 x 40 kg; 1 x 8 x 50 kg Dumbbell Incline Bench Press: 1 x 10 x 11.5 kg/Db 1 x 10 x 16.5 kg/Db 1 x 10 x 21.5 kg/Db Single Arm Db Row: 1 x 10 x 16.5 kg Db 1 x 10 x 21.5 kg...

Bodyweight Workout Saturday 13 March Chin Ups: 3 x 6 x Bw Chest Dip: 3 x 6 x Bw Bulgarian Split Squat: 3 x 10/leg x Bw EZ Bar Skull Crusher: 1 x 12 x 15 kg 3 x 10 x 20 kg Banded Push Down: 1 x 30 x Light tube band :lifter:

Bodyweight Workout Thursday 11 March Chest, Back & Legs Feet Elevated Push Up: 3 x 10 x Bw Inverse Row: 3 x 10 x Bw Step Up: 3 x 10/leg x Bw Biceps Pinwheel Curl: 1 x 12/arm x 5 kg. Db 1 x 8/arm x 11.5 kg. Db 3 x 4/arm x 16,5 kg Db Incline Alternating Dumbbell Curl: 3 x 10 x 11,5 kg/Db EZ Bar...

Bodtweight Workout Carried on with the circuit style bodyweight routine. Neutral Grip Pull Up: 3 x 6 x Bw Parallel Bar Chest Dips: 3 x 6 x Bw Db Walking Lunge: 3 x 8/Leg x 5 kg/Db Banded Face Pull: 3 x 12 x Medium Tube Band Hopefully I'll be back to feeling 100% well by the end of the week and...

Bodyweight Workout Saturday 6 March Back in the saddle after a week's layoff. Still not feeling 100% so am starting off with a light bodyweight routine. Push Up: 3 x 10 x Bw Inverse Rowing: 3 x 10 x Bw Bulgarian Split Squat: 3 x 10 x Bw The 3 above exercises were done as a circuit. Banded Face...

Attempted my ussual workout this past Saturday 27 February but was feeling so weak and pretty soon was panting and puffing with heart rate hammering away so decided to listen to my body and pack it in. I just manage to do 3 sets of Pull Ups and 3 sets of OH Press. I guess I've picked up a...

Full Body Workout Thursday 25 February Barbell Bench Press: 1 x 10 x 30 kg; 1 x 5 x 50 kg; 4 x 5 x 67,5 kg Barbell Row: 1 x 10 x 30 kg; 1 x 5 x 50 kg; 4 x 5 x 60 kg Changed the Rows up a bit from my normal Pendlay Rows to the more conventional style of Bent Over Rows. Dumbbell Lateral Raise: 1...

Full Body Workout Tuesday 23 February Barbell Hack Squat: 1 x 5 x 30 kg; 1 x 5 x 50 kg; 3 x 5 x 70 kg RDL: 1 x 10 x 30 kg; 1 x 5 x 40 kg; 3 x 5 x 57 kg Dumbbell Incline Bench Press: 1 x 10 x 11,5 kg/Db; 1 x 10 x 16,5 kg/Db; 1 x 5 x 23,5 kg/Db (Unilateral) 2 x 8 x 23,5 kg/Db (Bilateral) Single...

Ha, ha! Must be! Welcome bro!

Full Body Workout Saturday 20 February Jefferson Deads: 1 x 10 (5 each way) x 70 kg; 1 x 6 (3 each way) x 85 kg; 1 x 6 (3 each way) x 100 kg Standing OH Press: 1 x 12 x 20 kg; 1 x 10 x 30 kg; 3 x 8 x 35 kg Pull Up: 1 x 4 x Wide grip; 2 x 5 x Neutral grip Close Grip Bench Press: 1 x 12 x 30 kg...

Full Body Workout Wednesday 17 February Barbell Bench Press: 1 x 10 x 20 kg; 1 x 5 x 35 kg; 1 x 3 x 50 kg; 4 x 5 x 65 kg Pendlay Row: 1 x 12 x 30 kg; 1 x 10 x 50 kg; 1 x 8 x 65 kg Seated Arnold Press: 1 x 12 x 11,5 kg/Db; 2 x 8 x 16,5 kg/Db Leg Extension: 1 x 12 x 30 kg; 1 x 10 x 35 kg; 1 x 8...

Full Body Workout Monday 15 February Barbell Front Squat: 1 x 10 x 20 kg; 1 x 5 x 35 kg; 3 x 3 x 55 kg Stiff Leg Deadlift: 1 x 10 x 30 kg; 1 x 5 x 40 kg; 3 x 5 x 55 kg Dumbbell Incline Bench Press: 1 x 10 x 11,5 kg/Db; 1 x 10 x 16,5 kg/Db; 3 x 8 x 23,5 kg/Db Single Arm Dumbbell Row: 1 x 10...

Full Body Workout Friday 12 February Deadlift: 1 x 10 x 50 kg; 3 x 5 x (70 kg; 85 kg; 100 kg) Seated OH Press: 1 x 12 x 20 kg; 1 x 8 x 30 kg; 1 x 6 x 45 kg Closegrip Bench Press: 1 x 10 x 30 kg; 1 x 6 x 50 kg; 1 x 5 x 57,5 kg EZ Bar Curl: 1 x 10 x 25 kg 1 x 8 x 30 kg; 1 x 5 x 35 kg Hammer...

Full Body Workout Wednesday 10 February Barbell Bench Press: 1 x 12 x 30 kg; 1 x 5 x 50 kg; 3 x 5 x 60 kg Pendlay Row: 1 x 12 x 30 kg 1 x 10 x 50 kg 1 x 8 x 60 kg Dumbbell Lateral Raise: 1 x 12 x 5,5 kg/Db 1 x 10 x 7,5 kg/Db 1 x 10 x 8,5 kg/Db Dumbbell Reverse Lunge: 3 x 8 x 8,5 kg/Db Standing...

Full Body Workout 8 February 2021 Did a biceps and triceps workout on Saturday 6 February. I have decided to change things up a bit and will be doing a 3 day full body workout for the next couple of months. Front Squat: 1 x 5 x 20 kg; 1 x 5 x 35 kg; 3 x 5 x 50 kg Incline Dumbbell Bench Press: 1...

Taking some time off (enforced break) due to a bout of flu (trust it aint covid!)

Upper Body Strength Wednesday 27 January Dumbbell Bench Press: 1 x 8 x 16,5 kg/Db; 1 x 5 x 21,5 kg/Db; 3 x 5 x 28,5 kg/Db Single Arm Dumbbell Row: 1 x 12 x 16,5 kg.Db/Arm; 1 x 8 x 21,5 kg.Db/Arm; 3 x 5 x 28,5 kg.Db/Arm Seated Arnold Press: 1 x 12 x 5 kg/Db; 1 x 10 x 10,5 kg/Db; 3 x 5 x 16,5...

Lower Body Strength Monday 25 January Jefferson Deadlift: (haven't done Jeffersons in years and even then didn't do them regularly thus starting light!) 3 x 5 x 70 kg Right leg over bar; 3 x 5 x 70 kg Left leg over bar Barbell Hack Squat: 1 x 5 x 50 kg; 3 x 5 x 60 kg Prone Leg Curl: 3 x 10 x...

Biceps & Triceps Sunday 24 January Pinwheel Curl: 1 x 5 x 10,5 kg.Db/Arm; 2 x 5 x 15,5 kg.Db/Arm; 2 x 5 x 16,5 kg.Db/Arm EZ Bar Curl: 3 x 10 x 25 kg Incline Db Curl: 2 x 40 x 5 kg/Db (couple of seconds rest after 30 reps in both sets) Close Grip Bench Press: 1 x 10 x 30 kg; 1 x 5 x 50 kg; 3 x...