September Recap

"Do not prostrate Yourself before the Convocation of the Assembly" - The Epic of Baal

PRESS & ACCESSORIES Thursday September 29th

Axle OHP (strict):

20 kg x 10

40 kg x 5

60 kg x 5 x 10

Triceps pushdowns (perform x 5):

45 kg x 10 wide grip

45 kg x narrow

45 kg x rope

Cable crossovers, low setting (p/h):

13.5 kg x 5 x 20

Cable front raises (l&r):

9 kg x 5 x 10

DB flys (p/h):

6 kg x 5 x 20

GOJU RYU KARATE Monday September 26th

GOJU RYU KOBUDO Saturday September 24th

 

PULLS Tuesday September 20th

Deadlifts w/barbell:

70 kg x 10

100 kg x 5

130 kg x 4 x 10

Bench rows w/barbell:

50 kg x 10

60 kg x 10

70 kg x 10

75 kg x 5

Seated row machine:

67.5 kg x 5 x 10

Face pulls:

45 kg x 5 x 20

super-set w/Lateral pulldowns:

45 kg x 5 x 10

GOJU RYU KARATE Monday September 19th

 

BOB'S C.E.P. Sunday September 18th

Barbell incline press:

20 kg x 10

55 kg x 5 x 10

DB incline press (p/h):

20 kg x 20 TPR

17.5 kg x 20

15 kg x 20

12.5 kg x 20

10 kg x 20

DB flys (p/h):

6 kg x 5 x 20

DB bicep curls (r only):

20 kg x 10 TPR

17.5 kg x 10

15 kg x 10

12.5 kg x 10

10 kg x 10

Cable crossovers, low setting (p/h):

13.5 kg x 5 x 20

GOJU RYU KOBUDO Saturday September 17th

 

GOOD MORNINGS & ACCESSORIES Thursday September 15th

Good mornings w/axle:

20 kg x 10

50 kg x 5

70 kg x 5 x 10

Romanian deadlifts:

70 kg x 5

100 kg x 4 x 10

Axe swings (l&r):

27 kg x 5 x 10

Hamstring curls (p/l):

10 kg x 10

15 kg x 2 x 20

12.5 kg x 2 x 20

Cable side raises (l&r):

4.5 kg x 5 x 10

Preacher curls w/EZ bar:

20 kg x 10

25 kg x 10

30 kg x 10

35 kg x 10

20 kg x 10

DB curls (l&r):

10 kg x 10

CARDIO

Assault bike: 5 mins @ +50 rpm

GOJU RYU KARATE Monday September 12th

GOJU RYU KOBUDO Saturday September 10th

BITS & PIECES Thursday September 8th

Axle OHP (strict):

20 kg x 10

40 kg x 5

60 kg x 3 x 10

Bench rows w/neutral grip:

40 kg x 10

50 kg x 10

60 kg x 10

70 kg x 10

80 kg x 5

Seated row machine:

52.5 kg x 5 x 10

Lateral pull downs:

52.5 kg x 5 x 10

Face-pulls:

45 kg x 5 x 20

CARDIO

Assault bike: 5 mins @ +50 rpm

EVENTS + BOBS C.E.P. Tuesday September 6th

Sack pick to 1.6 meters:

40 kg x 10

60 kg x 4

80 kg x 2

100 kg x 1

Barbell incline press:

20 kg x 10

60 kg x 5

75 kg x 10, 10, 8

60 kg x 10

DB incline press (p/h):

15 kg x 3 x 20

12.5 kg x 3 x 20

DB bicep curls (l&r):

17.5 kg x 10

12.5 kg x 2 x 10

10 kg x 2 x 10

Cable front raises (l&r):

9 kg x 2 x 10

4.5 kg x 3 x 10

GOJU RYU KARATE Monday September 5th

GOJU RYU KOBUDO Saturday September 3rd