The journal

[Uk Boy]

TRAINING DAY

Chest & Calves

Incline bench 5 x 5 - 42
Weighted parallel bar dips 2 x 8-10 - 6
Pec deck with handles 2 x 8-10 - 9

Standing calf raise 3 x 20 - 15,20,25,30
Seated calf raise 3 x 20 - 40,60,80

Cardio - XTrainer 15mins Fat burn. 6mins Cardio.

 

[Uk Boy]

TRAINING DAY

Shoulders & Back

Military press 5 x 5 - 32
Side laterals 5 x 10 - 11
Deadlifts 5 x 5 - 60
Pulldowns 2 x 10 - 8
Barbell Rows 2 x 10 - 20
Straightarm cable pullover 2 x 10 - 12
Dumbbell shrugs 2 x 10 - 21
Rear delt machine 2 x 10 - 6

 

[Uk Boy]

TRAINING DAY

Arms

Close grip bench 5 x 5 - 27.5
Barbell curls 5 x 5 - 37.5
Tri Dip with feet on bench - 10kg 2 x 10
Stand alt dumbbell curls 2 x 10 - 13
Pushdowns 2 x 10 - 40
Cable preacher curl 2 x 10 - 5

 

[Uk Boy]

LEGS (Quads & Hams)

Squats 5 x 5 - 35
Leg press 2 x 8-10 - 160
Hack squat 2 x 8-10 - 60
Stiff leg deads 2 x 8-10 - 62.5
Seated leg curl 2 x 8-10 - 50

 

[Uk Boy]

CHEST & CALVES

Incline bench 5 x 5 - 42.5
Parallel bar dips 2 x 8-10
Pec deck with handles 2 x 8-10 - 9

Standing calf raise 3 x 20 - 15,20,25,30
Seated calf raise 3 x 20 - 40,60,80
Calf rock on leg press 4 x 20 - 80,120,160,200.

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 65
Wide grip chins 2 x 9,4
Barbell Rows 2 x 10 - 22.5
Straightarm cable pullover 2 x 10 - 11
Dumbbell shrugs 2 x 10 - 21
Military press 5 x 5 - 31
Side laterals 2 x supersets. 5,6,8,9 x 15,12,10,8.
Rear delt machine 2 x 10 - 6

Sprints on treadmill - 25 mins.

 

[Uk Boy]

ARMS

Close grip bench 5 x 5 - 30
Pushdowns 2 x 10 - 40
Tri Dip with feet on bench - 10kg 2 x 10
Barbell curls 5 x 5 - 40
Stand alt dumbbell curls 2 x 10 - 13
Cable curl 2 x 10 - 8

 

[Uk Boy]

LEGS (Quads & Hams)

Squats 5 x 5 - 40
Leg press 2 x 8-10 - 165
Hack squat 2 x 8-10 - 60
Stiff leg deads 2 x 8-10 - 65
Seated leg curl 2 x 8-10 - 50

 

[Uk Boy]

CHEST & CALVES

Incline bench 5 x 5 - 44
Parallel bar dips 2 x 8-10
Pec deck with handles 2 x 8-10 - 9

Standing calf raise 3 x 20 - 15,20,25,30
Seated calf raise 3 x 20 - 40,60,80
Calf rock on leg press 4 x 20 - 80,120,160,200.

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 70
Wide grip chins 2 x 8,5
Barbell Rows 2 x 10 - 20
Straightarm cable pullover 2 x 10 - 11
Dumbbell shrugs 2 x 10 - 24
Military press 5 x 5 - 32
Side laterals 2 x supersets. 5,6,8,9 x 15,12,10,8.
Bent over laterals 2 x 12 - 4

 

[Uk Boy]

ARMS

Close grip bench 5 x 5 - 32.5
Pushdowns 2 x 10 - 40
Tri Dip with feet on bench - 10kg 2 x 11
Barbell curls 5 x 5 - 42
Stand alt dumbbell curls 2 x 10 - 14
Cable curl 2 x 10 - 9

 

[Uk Boy]

LEGS (Quads & Hams)

Squats 5 x 5 - 42.5
Leg press 2 x 8-10 - 170
Hack squat 2 x 8-10 - 60
Stiff leg deads 2 x 8-10 - 67.5
Seated leg curl 2 x 8-10 - 55

 

[Uk Boy]

CHEST & CALVES

Incline bench 5 x 5 - 45 (-1)*
Parallel bar dips 2 x 8-10
Pec deck with handles 2 x 8-10 - 9

Standing calf raise 3 x 20 - 15,20,25,30
Seated calf raise 3 x 20 - 40,60,80
Calf rock on leg press 4 x 20 - 80,120,160,200.

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 75
Wide grip chins 2 x 8,4
Barbell Rows 2 x 10 - 22.5
Straightarm cable pullover 2 x 10 - 10
Dumbbell shrugs 2 x 10 - 24
Military press 5 x 5 - 33
Side laterals 2 x supersets. 5,6,8,9 x 15,12,10,8.
Front Barbell raise 2 x 10 - 15
Bent over laterals 2 x 15 - 4

 

[Uk Boy]

ARMS

Close grip bench 5 x 5 - 35
Pushdowns 2 x 10 - 40
Tri Dip with feet on bench - 10kg 2 x 12
Barbell curls 5 x 5 - 42.5
Stand alt dumbbell curls 2 x 10 - 14
Cable curl 2 x 10 - 10

 

[Uk Boy]

LEGS (Quads & Hams)

Squats 5 x 5 - 45
Leg press 2 x 8-10 - 175
Hack squat 2 x 8-10 - 60
Stiff leg deads 2 x 8-10 - 70
Seated leg curl 2 x 8-10 - 55

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 70
Wide grip chins 2 x 7,5
Barbell Rows 2 x 10 - 25
Straightarm cable pullover 2 x 10 - 10
Dumbbell shrugs 2 x 10 - 26
Military press 5 x 5 - 34
Side laterals 2 x supersets. 5,6,8,9 x 15,12,10,8.
Front Barbell raise 2 x 10 - 20
Bent over laterals 2 x 15 - 4

 

[Uk Boy]

CHEST & CALVES

Incline bench 5 x 5 - 45.5
Parallel bar dips 3 x 8-10
Pec deck with handles 2 x 8-10 - 9

Standing calf raise 3 x 20 - 15,20,25,30
Seated calf raise 3 x 20 - 40,60,80
Calf rock on leg press 4 x 20 - 80,120,160,200.

 

[Uk Boy]

SHOULDERS & BACK

Deadlifts 5 x 5 - 70
Wide grip chins 2 x 8,5
Barbell Rows 2 x 10 - 27.5
Straightarm cable pullover 2 x 10 - 10
Dumbbell shrugs 2 x 10 - 26
Military press 5 x 5 - 34
Side laterals 2 x supersets. 5,6,8,9 x 15,12,10,8.
Front Barbell raise 2 x 12 - 20
Bent over laterals 2 x 15 - 4

 

[Uk Boy]

LEGS (Quads & Hams)

Squats 5 x 5 - 72.5
Leg press 2 x 8-10 - 180
Hack squat 2 x 8-10 - 60
Stiff leg deads 2 x 8-10 - 72.5
Seated leg curl 2 x 8-10 - 55