Archive for March, 2016

310316

@ Sheraton, San Diego & Marina

DB Bench Press
5×12 (P)
30-35-40-45-50

*Superset 7 Pullups

DB Chest Flys
5×12 (C)
@25lbs

* Superset 12 Pulley Back Row

DB Incline Bench Press
5×12 (C)
@ 25lbs

* Superset DB Back Row

300316

@ Sheraton, San Diego & Marina

Shoulders & Arms

 

290316

@ Sheraton, San Diego & Marina

DB Bench Press
5×12 (P)
30-35-40-45-50

*Superset 7 Pullups

DB Chest Flys
5×12 (C)
@25lbs

* Superset 12 Pulley Back Row

DB Incline Bench Press
5×12 (C)
@ 25lbs

* Superset DB Back Row

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250316

@ Hilton  Sandton

50 Single Leg Squats

DB Front Squats
6×12 (C)

*Superset 10 TTB

240316

@ Hilton Sandton

Didn’t get to workout last few days because of III location.

DB Bench Press
6×12 (P)

* Superset Lat Pulldown x 12

DB Chest Flys
6 ×12 (C)

* Superset Back Row x 12

 

200316

@Hilton Sandton

Chest Day – All sets 4 seconds down, 2 seconds up.
Focus on tempo.

DB Chest Press
5×15 @ 10kg

* Superset
Machine Chest Press
5×15

Incline DB Chest Press
5×15 @ 7kg

*Superset
15 Pushups

190316

@Hilton Sandton

Shoulders & Arms
2/5

Rushing to go lions park

180316

@Hilton Sandton

Chest & Back

DB Chest Press
5×12
@ 20kg

*Superset
DB Row
5×12
@ 10kg

Incline Chest Press
5×12
@ 10kg

*Superset
Lat Pulldown
5×12

 

160316

@ Tsukudu Lodge

20 Rounds:
5 Burpees
10 Pushups
15 Squats

51:03