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» Bokers Training Log (Go to post)16-11-2016 @ 09:19 
Tuesday RM testing

Bench
20, 50, 70kg x 5
80, 90, 100 x 3
1105, 110, 112.5kg x 1

RDL
20, 50, 80, 100, 110, 120, 125, 130kg x 3
» Bokers Training Log (Go to post)16-11-2016 @ 09:18 
Monday RM testing

Squat
20, 60kg x 5
90, 100, 120kg x 3
130, 135, 140kg x 1

Press
20, 40kg x 5
50, 55, 57.5kg x 5
» Bokers Training Log (Go to post)13-11-2016 @ 14:26 
stephen9069 said:Sessions are looking good mate


Cheers bud! Will have t0 get down to H-O-Gain sometime mate
» Bokers Training Log (Go to post)10-11-2016 @ 21:54 
Bike

Bench
20, 40, 70, 80kg x 5 x 5

Dips
Stack -1, -2, -3, -4, -5 x 5

DB pullovers
20kg x 10 x 3
» Bokers Training Log (Go to post)03-11-2016 @ 10:45 
Bike

Squats
20kg x 10
60, 80kg x 5
110kg x 4, 2
80kg x 5 x 3

Assisted chinups (higher number, less assistance)
-1,- 2, -3, -4 x 5
5 x 2, 4

Curls
10kg x 10 x 3

Best yet on chins, that's a good amount of weight less assisted. Hopefully I can push carry on removing it!
» Bokers Training Log (Go to post)01-11-2016 @ 09:30 
Bike

Deadlift
60, 100, 140, 165kg x 5

Cable row
65kg x 10 x 3
» Bokers Training Log (Go to post)01-11-2016 @ 09:29 
Bike

OHP
20, 40kg x 5
55kg x 5, 5, 5, 4, 0
40kg x 8

Shrug
125kg x 10 x 3

Lat raise
7kg x 10 x 3
» Bokers Training Log (Go to post)19-10-2016 @ 10:30 
Bike

Deadlifts
60, 110, 160kg x 5
110kg x 10

Cable row
60kg x 10 x 4
» Bokers Training Log (Go to post)18-10-2016 @ 10:40 
X-trainer

OHP
20kg x 10
40, 50kg x 5
55kg x 5, 3
50kg x 4
45kg x 5 x 3

Shrugs
120kg x 10 x 3

Lat raises
6kg x 10 x 3
» Bokers Training Log (Go to post)14-10-2016 @ 11:23 
Bike

Squats
20, 50, 80, 90, 100kg x 5 x 5

Chinups
Stack x 10, 8, 6

Curls
10kg x 10 x 3
» Bokers Training Log (Go to post)13-10-2016 @ 10:47 
Bike.

Bench
20, 50, 70, 80kg x 5 x 5 upping next week.

Dips
Stack -1, -2 x 10
Stack -3 x 7 x 2

Cable tricep pushdowns
70kg x 10 x 3
» Bokers Training Log (Go to post)12-10-2016 @ 09:02 
Bike

Power clean
20, 40kg x 3 x 3

Deadlift
60, 80, 110, 150kg x 5 x 2

Cable row
50kg x 10 x 4

Leg curl
10 x 4
» Bokers Training Log (Go to post)11-10-2016 @ 11:03 
X-trainer

OHP
55kg x 5, 3
50kg x 5
40kg x 8 x 2

Shurgs
110kg x 10 x 3

Lat raises
5kg x 10 x 3

Played rugby for the first time in a long time and still feeling it. Expected the lower OHP. Not too bad considering.
» Bokers Training Log (Go to post)03-10-2016 @ 11:18 
X-trainer

OHP
55kg x 5, 5, 2
40kg x 8 x 2

Shrugs
100kg x 5
120kg x 5 x 2
» Bokers Training Log (Go to post)28-09-2016 @ 10:11 
Cycling

OHP
55kg x 5, 4
50, 40kg x 5
30kg x 8

Shrugs
90, 100, 110kg x 5

Tricep pushdown
75kg x 10 x 3

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