GMs & LEG ACCESSORIES Thursday December 29th
Good mornings w/axle:
20 kg x 10
60 kg x 10
85 kg x 4 x 10
Romanian deadlifts:
70 kg x 10
95 kg x 4 x 10
Bulgarian split squats (l&r):
BW x 5 x 10 Leg extensions (l&r performed individually):
20 kg x 5 x 10
Hamstring curls pin loaded:
32 kg x 5 x 20 PR
Axe swings (l&r):
25 kg x 5 x 10
PULL (rehab) Tuesday December 27th
Seated rows plate machine (p/h):
10 kg x 5
20 kg x 5
30 kg x 3
35 kg x ME 10
25 kg x ME 15
Seated row pin machine:
73 kg x 3 x 10
64 kg x 2 x 10
Lateral pulldowns:
41 kg x 5 x 10
Face pulls:
41 kg x 5 x 20
Cable front raises (l&r):
9 kg x 5 x 10
Preacher curls w/EZ bar:
30 kg x 10
40 kg x 5
35 kg x 5
30 kg x 6
25 kg x 10
DB curls (right only):
8 kg x 5 x 10
Calf raise pin machine:
unladen x 3 x 10
Calf raise plate machine:
25 kg x 2 x 10
CARDIO
Assault bike: 5 mins @ +55 rpm
PRESS & ACCESSORIES Sunday December 18th
Axle OHP:
20 kg x 10
50 kg x 5
60 kg x 5
70 kg x 3 x 8
50 kg x ME 10
Triceps pushdowns (perfmed x 3):
50 kg x 10 wide
50 kg x 10 narrow
50 kg x 10 rope
right only, rope:
23 kg x 5
18 kg x 2 x 10
Bicep curls w/EZ bar:
30 kg x 5 x 10
DB curls (right only):
7 kg x 10
10 kg x 10
OHP machine (p/h):
15 kg x 10
25 kg x 10
35 kg x 10
45 kg x 7
Cable crossovers, low position (p/h):
15 kg x 3 x 20
GOJU RYU KOBUDO Saturday December 17th
BOB'S CEP Tuesday December 13th
Barbell incline press:
20 kg x 10
50 kg x 5
70 kg x 3
80 kg x 10, 10, 8
70 kg x ME 8
DB incline press (p/h):
25 kg x 5
30 kg x 10
20 kg x 15
DB flys (p/h):
8 kg x 5 x 20
Cable crossovers new machine, low setting:
10 kg x 5 x 20
Cable side raises new machine (l&r):
5 kg x 5 x 10
Preacher curls w/EZ bar:
33 kg x 3 x 10
28 kg x 2 x 10
DB curls (right only, preacher):
10 kg x 10
7 kg x 10
5 kg x 10
GMs & LEG ACCESSORIES Sunday 11th December - full 2023 template
Good mornings w/axle:
20 kg x 10
60 kg x 10
80 kg x 4 x 10
Romanian deadlifts:
70 kg x 10
90 kg x 4 x 10
Leg extensions (l&r performed individually):
20 kg x 3 x 20 TPR
15 kg x 2 x 20
Hamstring curls pin loaded:
32 kg x 4 x 20 TPR
Axe swings (l&r):
25 kg x 5 x 10
Bulgarian split squats (l&r):
BW x 5 x 10
GOJU RYU KOBUDO Saturday December 10th
PULL (rehab) Thursday 8th December - First Session @ ORA Belmont
Seated row plate machine (p/h):
10 kg x 8
20 kg x 4
30 kg x 4
35 kg x ME 10
20 kg x ME 20
Seated row pin machine:
50 kg x 10
64 kg x 10
73 kg x 10
82 kg x 10
91 kg x 10
Lateral pulldowns:
45 kg x 5 x 10
Face pulls:
45 kg x 5 x 10
Cable front raises (l&r):
4.5 kg x 10
9 kg x 4 x 10
Seated DB curls (l&r):
20 kg x 10
15 kg x 10
12.5 kg x 10
10 kg x 10
8 kg x 10
DB curls (right only):
6 kg x 20
CARDIO
Assault bike: 5 mins @ +50 rpm
PRESS & ACCESSORIES Tuesday December 6th
Axle OHP:
20 kg x 10
40 kg x 5
50 kg x 5
60 kg x ME 18
50 kg x ME 16
Triceps pushdowns (perform x 3):
49.5 kg x 10 wide
49.5 kg x 10 narrow
49.5 kg x 10 rope
right only
18 kg x 3 x 10
Cable crossovers, low position (p/h):
13.5 kg x 2 x 20
18 kg x 3 x 20 TPR
Cable side raises (l&r):
4.5 kg x 10
9 kg x 4 x 10 TPR
Preacher curls w/EZ bar:
30 kg x 5 x 10 TPR
GOJU RYU KARATE Monday December 5th
LEGS & ACCESSORIES Sunday December 4th
Bulgarian split squats (l&r):
BW x 5 x 10
Leg extensions (l&r performed individually):
12.5 kg x 5 x 15
Super-set w/hamstring curls (p/l):
12.5 kg x 20
17.5 kg x 20
15 kg x 20
12.5 kg x 20
10 kg x 20
Calf raises:
BW x 5 x 30
Cable crossovers, chest height (p/h):
13.5 kg x 20
18 kg x 3 x 20
Cable front raises (l&r):
9 kg x 5 x 10
CARDIO
Assault bike: 5 mins @ +50 rpm
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