tag:blogger.com,1999:blog-69601021003481323492012-02-16T21:16:17.932+10:00Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.comBlogger661100tag:blogger.com,1999:blog-6960102100348132349.post-68645090434673913602009-01-07T18:41:00.001+10:002009-01-07T18:42:04.829+10:00Pullups 3x5<br /><br />Rows 4x8 45kg<br /><br />Shrugs 3x12 55kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-6864509043467391360?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-43884169570970649352009-01-05T20:19:00.002+10:002009-01-05T20:20:30.652+10:00<p>Bench</p><ul><li>4x10 55kg</li></ul><p>Pushups</p><ul><li>3x10</li></ul><p>Chinups </p><ul><li>1x8</li></ul><p>Pilates</p><ul><li>Class 1</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-4388416957097064935?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-78235309832376897762008-12-24T18:38:00.002+10:002008-12-24T18:41:00.217+10:00Deadlifts<br /><ul><li>1x5 70kg</li><li>1x5 80kg</li><li>1x5 90kg</li><li>1x5 100kg</li><li>1x5 100kg</li></ul><p><span style="font-size:85%;">Went light, think I hurt myself ffs</span></p><p>Rows</p><ul><li>1x5 40kg</li><li>1x5 50kg</li><li>1x5 40kg</li><li>1x5 45kg</li><li>1x5 45kg</li></ul><p>Chinups</p><ul><li>4x5</li></ul><p>Cable Rows</p><ul><li>4x10 37.5kg</li></ul><p>Barbell Curls</p><ul><li>3x8 20kg</li></ul><p> </p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-7823530983237689776?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-92220653680559603042008-12-23T16:46:00.002+10:002008-12-23T16:50:57.100+10:00Squats<br /><ul><li>1x5 50kg</li><li>1x5 60kg</li><li>1x5 70kg</li><li>1x5 80kg</li><li>1x5 80kg</li><li>1x15 50kg</li></ul><br />Hamstring Curls<br /><ul><li>4x8 5bars</li></ul><br />Calf Raises<br /><ul><li>3x10</li></ul><br />Stiff Leg Deads<br /><ul><li>2x8 40kg</li><li>2x8 50kg</li></ul><br />Hanging Knee Raises<br /><ul><li>2x5</li></ul><br />Side Raises<br /><ul><li>3x10 20kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-9222065368055960304?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-48303424809300690652008-12-22T19:08:00.001+10:002008-12-22T19:10:38.210+10:00Bench<br /><br /><ul><li>1x5 50kg</li><li>1x5 50kg</li><li>1x5 60kg</li><li>1x5 70kg</li><li>1x5 80kg (Some assistance)</li><li>1x10 60kg</li><li>1x10 50kg</li><li>1x10 40kg</li><li>1x10 30kg</li></ul><p>Decline Press DB</p><ul><li>3x8 17.5kg</li></ul><p>Pec Dec</p><ul><li>3x8 8bars</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-4830342480930069065?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-60144901560416345162008-12-19T14:59:00.002+10:002008-12-19T15:02:48.364+10:00Squats<br /><ul><li>1x5 45kg</li><li>1x5 55kg</li><li>1x5 66kg</li><li>1x5 77.5kg</li><li><span style="color:#ffff33;">1x3 90kg</span><span style="color:#000000;">- Goal for the YEAR :)</span></li><li>1x8 65kg</li></ul><p>Bench</p><ul><li>1x5 43.5kg</li><li>1x5 53.5kg</li><li>1x5 65kg</li><li>1x5 75kg</li><li>1x3 85kg <span style="font-size:85%;">(Last two assisted)</span></li><li>1x8 65kg</li></ul><p>Rows</p><ul><li>1x5 35kg</li><li>1x5 42.5kg</li><li>1x5 51kg</li><li>1x5 60kg</li><li>1x3 70kg</li><li>1x8 50kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-6014490156041634516?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-60626252139496316162008-12-16T14:44:00.002+10:002008-12-16T14:46:43.441+10:00Squats<br /><ul><li>1x5 45kg</li><li>1x5 55kg</li><li>1x5 66kg</li><li>1x5 77.5kg</li><li>1x5 <span style="color:#ffff33;">88.5kg</span> (4 good, rest, 1 good)</li></ul><p>Bench</p><ul><li>1x5 43.5kg</li><li>1x5 53.5kg</li><li>1x5 65kg</li><li>1x5 75kg</li><li>1x4 85kg (1 good, rest assisted)</li></ul><p>Rows</p><ul><li>1x5 35kg</li><li>1x5 42.5kg</li><li>1x5 51kg</li><li>1x5 60kg</li><li>1x5 67.5kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-6062625213949631616?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-45265143023624128012008-12-12T14:16:00.001+10:002008-12-12T14:19:38.314+10:00Squats<br /><ul><li>1x5 43.5kg</li><li>1x5 53.5kg</li><li>1x5 65kg</li><li>1x5 75kg</li><li><span style="color:#ffff33;">1x3 88.5kg</span></li><li>1x8 65kg</li></ul><p>Bench</p><ul><li>1x5 42.5kg</li><li>1x5 52.5kg</li><li>1x5 62.5kg</li><li>1x5 73.5kg</li><li><span style="color:#ffff33;">1x3 85kg</span> (First one was clean, assisted second two)</li><li>1x8 62.5kg</li></ul><p>Rows</p><ul><li>1x5 32.5kg</li><li>1x5 41kg</li><li>1x5 50kg</li><li>1x5 57.5kg</li><li>1x3 67.5kg</li><li>1x5 50kg</li></ul><p>5 Pullups</p><p>1x10 20kg Pullups</p><p>3 sets of biceps curls</p><p>3 sets of tricep pulldowns</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-4526514302362412801?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-61817131826982421082008-12-10T15:13:00.001+10:002008-12-10T15:16:00.362+10:00Squat<br /><ul><li>1x5 50kg</li><li>1x5 55kg</li><li>1x5 65kg</li><li>1x5 65kg</li></ul><p>Overhead Press</p><ul><li>1x5 35kg</li><li>1x5 40kg</li><li>1x5 47.5kg</li><li>1x5 50kg</li><li>1x5 40kg</li></ul><p>Deadlifts</p><ul><li>1x5 70kg</li><li>1x5 80kg</li><li>1x5 100kg</li><li>1x5 115kg</li><li>1x5 125kg</li><li>1x5 130kg</li></ul><p>100 skips</p><p>10 ab rollouts</p><p>100skips</p><p>1x10 20kg Side Raises</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-6181713182698242108?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-87267577524441774002008-12-08T15:03:00.002+10:002008-12-08T15:05:43.272+10:00After a rest week:<br /><br />Squat<br /><ul><li>1x5 43.5kg</li><li>1x5 53.5kg</li><li>1x5 65kg</li><li>1x5 75kg</li><li><span style="color:#ffff33;">1x5 86kg</span></li></ul><p>Bench</p><ul><li>1x5 42.5kg</li><li>1x5 52.5kg</li><li>1x5 62.5kg</li><li>1x5 73.5kg</li><li>1x5 83.5kg (Lots of assistance)</li></ul><p>Rows</p><ul><li>1x5 33.5kg</li><li>1x5 41kg</li><li>1x5 50kg</li><li>1x5 58.5kg</li><li>1x5 66kg</li></ul><p> </p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8726757752444177400?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-60313146144131060612008-12-08T15:00:00.002+10:002008-12-08T15:03:07.881+10:00Miss entering this cause I did it on a Saturday<br /><br /><br /><br />6 sets for Squats, Bench and Rows in the usual format.<br /><br /><br /><br />Only noticable thing was:<br /><br /><br /><br />Squats 3 reps at 85kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-6031314614413106061?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-88261721966555958662008-11-26T15:15:00.002+10:002008-11-26T15:18:12.890+10:00<span style="font-size:85%;">Didn't do the real program, wanted to rest legs as much as possible for Friday</span><br /><br />------------------------------<br /><br />Chinups<br /><ul><li>1x5</li><li>1x5 10kg</li><li>1x5 7.5kg</li><li>1x5 7.5kg</li><li>1x5</li></ul><p>Deadlifts</p><ul><li>1x5 70kg</li><li>1x5 90kg</li><li>1x5 100kg</li><li>1x5 110kg</li><li>1x5 120kg</li></ul><p>Presses</p><ul><li>1x5 30kg</li><li>1x5 40kg</li><li>3x5 45kg</li></ul><p>Side Bends</p><ul><li>3x10 20kg</li></ul><p>Hanging Knee Raises</p><ul><li>1x5</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8826172196655595866?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-80823099413116075172008-11-25T13:44:00.000+10:002008-11-25T13:45:54.066+10:00Squats<br /><ul><li>1x5 42.5kg</li><li>1x5 52.5kg</li><li>1x5 62.5kg</li><li>1x5 72.5kg</li><li><span style="color:#ffff33;">1x5 83.5kg</span></li></ul><p>Bench</p><ul><li>1x5 41kg</li><li>1x5 51kg</li><li>1x5 61kg</li><li>1x5 71kg</li><li>1x5 71kg</li></ul><p>Rows</p><ul><li>1x5 32.gkg</li><li>1x5 40kg</li><li>1x5 47.5kg</li><li>1x5 57.5kg</li><li>1x5 65kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8082309941311607517?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-27555915855256159732008-11-21T14:34:00.001+10:002008-11-21T14:38:06.856+10:00Squats<br /><ul><li>1x5 41kg</li><li>1x5 51kg</li><li>1x5 61kg</li><li>1x5 71kg</li><li><span style="color:#ffff33;">1x3 83.5kg</span></li><li>1x8 61kg</li></ul><p>Bench</p><ul><li>1x5 40kg</li><li>1x5 50kg</li><li>1x5 60kg</li><li>1x5 70kg</li><li><span style="color:#ffff00;">1x3 81kg</span></li><li>1x8 60kg</li></ul><p>Rows</p><ul><li>1x5 32.5kg</li><li>1x5 40kg</li><li>1x5 47.5kg</li><li>1x5 55kg</li><li><span style="color:#ffff00;">1x3 65kg</span></li><li>1x8 47.5kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-2755591585525615973?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-49663829066126084342008-11-18T14:54:00.002+10:002008-11-18T14:58:01.832+10:00Squats<br /><ul><li>1x5 41kg</li><li>1x5 51kg</li><li>1x5 61kg</li><li>1x5 71kg</li><li><span style="color:#ffff33;">1x5 81kg</span></li></ul><p>Bench</p><ul><li>1x5 4okg</li><li>1x5 50kg</li><li>1x5 60kg</li><li>1x5 70kg</li><li>1x5 79.5kg <span style="font-size:85%;">(First 2 good, last 3 assisted)</span></li></ul><p>Barbell Rows</p><ul><li>1x5 32.5kg</li><li>1x5 40kg</li><li>1x5 47.5kg</li><li>1x5 55kg</li><li>1x5 63.5kg</li></ul><p>2x5 Hanging Knee Raises</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-4966382906612608434?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-51344160603302348262008-11-14T15:07:00.002+10:002008-11-14T15:09:22.779+10:00Squats<br /><ul><li>1x5 40kg</li><li>1x5 50kg</li><li>1x5 60kg</li><li>1x5 70kg</li><li>1x3 81kg</li><li>1x8 60kg</li></ul><p>Bench Press</p><ul><li>1x5 40kg</li><li>1x5 50kg</li><li>1x5 60kg</li><li>1x5 70kg</li><li>1x8 60kg</li></ul><p><span style="font-size:78%;">Skipped 1x3 79kg No spotter</span></p><p>Rows</p><ul><li>1x5 30kg</li><li>1x5 37.5kg</li><li>1x5 40kg</li><li>1x5 55kg</li><li>1x3 63.5kg</li><li>1x8 45kg</li></ul><p><span style="font-size:78%;"></span> </p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-5134416060330234826?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-70382579131687695722008-11-13T14:55:00.000+10:002008-11-13T14:56:06.205+10:004x5 Chinups<br /><br />4x5 Side Raises 20-25kg<br /><br />4x5 Reverse Curls 20kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-7038257913168769572?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-50487117487497692812008-11-12T15:06:00.001+10:002008-11-12T15:09:28.243+10:00Squats<br /><ul><li>1x5 40kg</li><li>1x5 50kg</li><li>1x5 60kg</li><li>1x5 60kg</li></ul><p>Push Press</p><ul><li>1x5 32kg</li><li>1x5 38kg</li><li>1x5 45kg</li><li>1x5 51kg</li><li>1x5 51kg</li></ul><p>Deadlifts</p><ul><li>1x5 80kg</li><li>1x5 96kg</li><li>1x5 112.5kg</li><li>1x5 127.5kg</li><li>1x5 127.5kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-5048711748749769281?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-28260926726261678472008-11-10T15:08:00.001+10:002008-11-10T15:10:43.083+10:00Squats<br /><ul><li>1x5 40kg</li><li>1x5 50kg</li><li>1x5 60kg</li><li>1x5 70kg</li><li><span style="color:#ffff33;">1x5 80kg</span></li></ul><p>Bench</p><ul><li>1x5 40kg</li><li>1x5 47.5kg</li><li>1x5 57.5kg</li><li>1x5 67.5kg</li><li>1x5 77kg <span style="font-size:85%;">(assisted last 2 reps)</span></li></ul><p>Rows</p><ul><li>1x5 31kg</li><li>1x5 37.5kg</li><li>1x5 46kg</li><li>1x5 55kg</li><li>1x5 62.5kg</li></ul><p>--------------------</p><p>2x10 Ab Wheel</p><p>3x10 Ball crunches</p><p>100 skips</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-2826092672626167847?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-53570801552397037212008-11-06T15:36:00.001+10:002008-11-06T15:40:42.627+10:00Bodyweight 100 - 5 minutes<br /><ul><li>Prisoner Squats - 20</li><li>Pushup - 20</li><li>Jumps - 10</li><li>Bodyweight - 10</li><li>Lungs - 20</li><li>Close grip pushups - 15</li><li>Chinups - 5</li></ul><p>Bodyweight 100 - Straight after 7 minutes</p><p>Pain - Dieing - Hurts</p><p>1x10 Side Raises 20kg</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-5357080155239703721?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-88857113450881881892008-11-05T15:17:00.002+10:002008-11-05T15:20:20.723+10:00Squats<br /><ul><li>1x5 40kg</li><li>1x5 50kg</li><li>1x5 60kg</li><li>1x5 60kg</li></ul>Overhead Presses<br /><ul><li>1x5 31kg</li><li>1x5 37.5kg</li><li>1x5 45kg</li><li>1x5 50kg</li><li>1x5 50kg</li></ul>Deadlifts<br /><ul><li>1x5 80kg</li><li>1x5 95kg</li><li>1x5 110kg</li><li>1x5 125kg</li><li>1x5 125kg</li></ul>Chinups<br /><ul><li>4x5</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8885711345088188189?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-58726469070876025972008-11-03T16:42:00.003+10:002008-11-05T15:22:51.269+10:00Squats<br /><ul><li>1x5 40kg</li><li>1x5 50kg</li><li>1x5 60kg</li><li>1x5 70kg</li><li><span style="color:#ffff33;">1x5 78.5kg</span></li></ul><p>Bench</p><ul><li>1x5 30kg</li><li>1x5 47.5kg</li><li>1x5 56kg</li><li>1x5 66kg</li><li>1x5 75kg (failed on 3rd, 4th and 5th were assisted)</li></ul><p>Rows</p><ul><li>1x5 30kg</li><li>1x5 37.5kg</li><li>1x5 45kg</li><li>1x5 52.5kg</li><li>1x5 60kg</li></ul><p>2x5 Hanging Knee Raises</p><p>200 Skips</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-5872646907087602597?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-18905215522806848982008-10-31T15:05:00.002+10:002008-10-31T15:09:31.673+10:00<span style="font-size:78%;color:#ff0000;">Missed Monday/Wednesday due to sickness</span><br /><span style="font-size:85%;"></span><br /><span style="font-size:85%;">Squats</span><br /><ul><li><span style="font-size:85%;">1x5 37.5kg</span></li><li><span style="font-size:85%;">1x5 47.5kg</span></li><li><span style="font-size:85%;">1x5 57.5kg</span></li><li><span style="font-size:85%;">1x5 66kg</span></li><li><span style="font-size:85%;">1x3 77.5kg</span></li><li><span style="font-size:85%;">1x8 57.5kg</span></li></ul><p><span style="font-size:85%;">Bench</span></p><ul><li><span style="font-size:85%;">1x5 37.5 kg</span></li><li><span style="font-size:85%;">1x5 47.5 kg</span></li><li><span style="font-size:85%;">1x5 55 kg</span></li><li><span style="font-size:85%;">1x5 65 kh</span></li><li><span style="font-size:85%;">1x3 75kg</span></li><li><span style="font-size:85%;">1x8 55kg</span></li></ul><p><span style="font-size:85%;">Rows</span></p><ul><li><span style="font-size:85%;">1x5 30kg</span></li><li><span style="font-size:85%;">1x5 37.5kg</span></li><li><span style="font-size:85%;">1x5 45kg</span></li><li><span style="font-size:85%;">1x5 51 kg</span></li><li><span style="font-size:85%;">1x3 60kg</span></li><li><span style="font-size:85%;">1x8 45kg</span></li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-1890521552280684898?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-75282135888782774022008-10-24T15:09:00.003+10:002008-10-24T15:12:15.264+10:00Squats<br /><ul><li>1x5 37.5kg</li><li>1x5 47.5kg</li><li>1x5 55kg</li><li>1x5 65kg</li><li>1x3 76kg</li><li>1x8 55kg</li></ul><p>Bench <span style="font-size:78%;">(screwed the weights and ordering up coz of the olympic bar)</span></p><ul><li>1x5 45kg</li><li>1x5 55kg</li><li>1x5 45kg</li><li>1x5 65kg</li><li>1x3 73.5kg</li><li>1x8 55kg</li></ul><p>Rows</p><ul><li>1x5 30kg</li><li>1x5 37.5kg</li><li>1x5 42.5kg</li><li>1x5 50kg</li><li>1x3 57.5kg</li><li>1x8 42.5kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-7528213588878277402?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-83889561583057233372008-10-23T14:24:00.001+10:002008-10-23T14:26:04.278+10:00<strong>33 Minutes</strong><br />-------------<br /><br />70 Chinups <span style="font-family:verdana;font-size:78%;">(20 mins here alone)</span><br />70 Pushups<br />70 Crunches<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8388956158305723337?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-1925521166429310192008-10-22T15:05:00.002+10:002008-10-22T15:08:47.015+10:00Squats<br /><ul><li>1x5 37.5kg</li><li>1x5 45kg</li><li>1x5 55kg</li><li>1x5 55kg</li></ul>Overhead Press<br /><ul><li>1x5 30kg</li><li>1x5 35kg</li><li>1x5 42.5kg</li><li>1x5 47.5kg</li><li>1x5 47.5kg</li></ul>Deadlift<br /><ul><li>1x5 70kg</li><li>1x5 85kg</li><li>1x5 100kg</li><li>1x5 115kg</li><li>1x5 115kg</li></ul><p>Pullups</p><ul><li>4x5</li></ul><p>Chinups</p><ul><li>1x5</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-192552116642931019?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-34109492114796669362008-10-21T18:25:00.002+10:002008-10-21T18:26:57.745+10:001200 Skips - 16 mins<br /><br />Pilates Class 1 - approx 20 mins<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-3410949211479666936?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-54273051021602766772008-10-20T14:18:00.003+10:002008-10-24T15:12:33.975+10:00Squats<br /><ul><li>1x5 37.5kg</li><li>1x5 47.5kg</li><li>1x5 55kg</li><li>1x5 65kg</li><li>1x5 75kg</li></ul><p>Bench</p><ul><li>1x5 35kg</li><li>1x5 45kg</li><li>1x5 55kg</li><li>1x5 62.5kg</li><li>1x5 72.5kg</li></ul><p>Barbell Rows</p><ul><li>1x5 30kg</li><li>1x5 37.5kg</li><li>1x5 42.5kg</li><li>1x5 50kg</li><li>1x5 57.5kg</li></ul><p>------------------------</p><p>Ab Rollout 1x5</p><p>Crunches 3x10</p><p>Skips 300.</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-5427305102160276677?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-33906429038349591192008-10-17T13:26:00.002+10:002008-10-17T13:28:52.324+10:00300 Skips<br /><br />-------------------------<br /><br />Squats<br /><ul><li>1x5 37.5kg</li><li>1x5 45kg</li><li>1x5 55kg</li><li>1x5 65kg</li><li>1x3 75kg</li><li>1x8 55kg</li></ul><p>Bench</p><ul><li>1x5 35kg</li><li>1x5 45kg</li><li>1x5 52.5kg</li><li>1x5 62.5kg</li><li>1x3 72.5kg</li><li>1x8 52.5kg</li></ul><p>Chinups</p><ul><li>1x5</li><li>1x5 10kg</li><li>1x5 7.5kg</li><li>1x5 5kg</li></ul><p>Hanging Knee Raises</p><ul><li>3x5 </li></ul><p> </p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-3390642903834959119?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-87524370883905175862008-10-16T19:51:00.001+10:002008-10-16T19:53:59.371+10:00{ 5 chinups &amp; 10 pushups }<br /><br />4 SETS<br />-----------<br /><br />30 minutes Pilates "Class 1"<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8752437088390517586?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-30982345995726672332008-10-13T15:17:00.002+10:002008-10-13T15:21:10.620+10:00Squat<br /><ul><li>1x5 37.5kg</li><li>1x5 47.5kg</li><li>1x5 55kg</li><li>1x5 65kh</li><li>1x5 75kg</li></ul><p>Bench Press</p><ul><li>1x5 35kg</li><li>1x5 45kg</li><li>1x5 55kg</li><li>1x5 62.5kg</li><li>1x5 72.5kg</li></ul><p>Barbell Row</p><ul><li>1x5 30kg</li><li>1x5 37.5kg</li><li>1x5 42.5kg</li><li>1x5 50kg</li><li>1x5 57.5kg</li></ul><p> </p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-3098234599572667233?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-79462992581299075372008-10-10T14:33:00.003+10:002008-10-13T15:21:56.971+10:00Squat<br /><ul><li>1x5 36kg</li><li>1x5 45kg</li><li>1x5 55kg</li><li>1x5 65kg</li><li>1x3 75kg</li><li>1x8 55kg</li></ul><p>Bench Press</p><ul><li>1x5 35kg</li><li>1x5 45kg</li><li>1x5 52.5kg</li><li>1x5 62.5kg</li><li>1x3 72.5kg</li><li>1x5 52.5kg</li></ul><p>Barbell Row</p><ul><li>1x5 27.5kg</li><li>1x5 35kg</li><li>1x5 42.5kg</li><li>1x5 50kg</li><li>1x3 57.5kg</li><li>1x8 42.5kg</li></ul><p>-------------------------</p><p>5 Pullups</p><p>5 Ab rollouts</p><p>300 skips</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-7946299258129907537?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-75384934186541269772008-10-09T15:53:00.000+10:002008-10-09T15:54:50.474+10:002oo Skips<br /><br />3 Turkish Getups Each arm<br /><br />{ 100 skips - 10 pushups - 12 crunches } x 5<br /><br />4x5 Chinups<br /><br />3x5 Hanging Knee Raises<br /><br />300 Skips<br /><br />--------------------------------<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-7538493418654126977?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-50113607055900028122008-10-08T15:02:00.002+10:002008-10-08T15:04:06.497+10:00Squats<br /><ul><li>4x10 50kg</li></ul><p>Military Press</p><ul><li>4x10 30kg</li><li>1x8 37.5kg</li><li>1x6 37.5kg</li></ul><p>Deadlifts</p><ul><li>1x8 70kg</li><li>3x8 80kg</li></ul><p>Chinups </p><ul><li>1x5 </li></ul><p>Sick and Exhausted :(</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-5011360705590002812?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-75721934114499257722008-10-03T12:29:00.000+10:002008-10-03T12:30:50.978+10:00100 skips<br />5 pullups<br /><br />4 sets<br /><br />100 skips<br />10 side raises<br /><br />4 sets<br /><br />100 skips<br />5 Hanging Knee to chin raises<br /><br />2 sets<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-7572193411449925772?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-30918461653584355682008-10-01T15:13:00.002+10:002008-10-01T15:15:37.106+10:00Squats<br /><ul><li>1x5 36kg</li><li>1x5 45kg</li><li>1x5 55kg</li><li>1x5 55kg</li></ul><p>Overhead Presses</p><ul><li>1x5 30kg</li><li>1x5 35kg</li><li>1x5 40kg</li><li>1x5 45kg</li><li>1x5 45kg</li></ul><p>Deadlifts</p><ul><li>1x5 70kg</li><li>1x5 87.5 kg</li><li>1x5 100kg</li><li>1x5 115kg</li><li>1x5 115kg</li></ul><p>-------------------------</p><p>400 Skips</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-3091846165358435568?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-81313403507393689462008-09-30T15:10:00.001+10:002008-09-30T15:12:32.634+10:00<strong>Xfit Routine</strong><br /><ul><li>3 Turkish Getups each side (18ea)</li><li>10 Pushups (60)</li><li>50 skips (300)</li></ul><br />20 minutes - 6 completed sets<br /><br />-------------------------<br /><br />Chinups<br /><br /><ul><li>10-9-8-7-6-5-4-3-2-1 sets (55)</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8131340350739368946?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-2869459322357407112008-09-25T15:17:00.001+10:002008-09-25T15:19:01.116+10:00Crossfit<br />----------------<br /><br />12 Sets in 20 mins<br />5 chinups - 10 pushups - 15 Crunches<br />plus<br />5 chinups.<br /><br />-------------------<br /><br />Skipping - 400 jumps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-286945932235740711?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-89455395272615806212008-09-24T15:13:00.002+10:002008-09-24T15:16:19.177+10:00<p>Hanging Leg Raises</p><ul><li>10</li><li>10</li></ul><p>Seated Weighted Crunches</p><ul><li>1x15 5kg</li><li>1x5 5kg</li></ul><p>Kneeling Weighted Rope Crunches</p><ul><li>1x20 3bars</li></ul><p>Decline Situps</p><ul><li>1x10 5kg</li><li>10</li></ul><p>Crunches</p><ul><li>20</li><li>20</li></ul><p>Side Crunches</p><ul><li>20</li></ul><p>Reverse Crunches</p><ul><li>10</li></ul><p>Planks</p><ul><li>60 secs</li></ul><p>Side Planks</p><ul><li>45 secs</li></ul><p>--------------------</p><p>Skipping - 3mins 300 skips</p><p> </p><p> </p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8945539527261580621?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-17979392718240620452008-09-23T14:05:00.003+10:002008-09-23T14:07:15.524+10:00<p><br />Skipping - 5.45mins 500 Jumps, HR - 140+</p><p>====================</p><p>Squats</p><ul><li>1x10 50kg</li><li>1x5 65kg</li><li>1x5 70kg</li><li>1x5 75kg</li></ul><p>Hack Squats</p><ul><li>1x5 8b</li></ul><p>Leg Extensions</p><ul><li>1x10 6b</li></ul><p>Standing Calf Raises</p><ul><li>1x15 9b</li></ul><p>====================</p><p>Skipping - 3.30mins 300 Jumps</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-1797939271824062045?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-57198525459306471012008-09-22T15:14:00.001+10:002008-09-22T15:16:53.141+10:00Bench Press<br /><ul><li>1x10 50kg</li><li>1x5 60kg</li><li>1x5 70kg</li><li>1x5 75kg</li><li>1x3 80kg</li><li>1x5 75kg</li><li>1x5 70kg</li></ul><p>Incline DB Press</p><ul><li>1x10 20kg</li><li>1x10 17.5kg</li><li>1x10 17.5kg</li></ul><p>Machine Press</p><ul><li>1x10 14bars</li></ul><p>Chinups</p><ul><li>1x8</li></ul><p>Barbell Curls</p><ul><li>1x10 20kg</li></ul><p>Seated DB Curls</p><ul><li>1x15 10kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-5719852545930647101?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-926658511464004722008-09-19T15:46:00.002+10:002008-09-19T15:48:51.940+10:00Skipping - 500 jumps, 6.50 mins<br /><br />--------------------<br /><br />Overhead Press<br /><ul><li>1x5 40kg</li><li>1x5 45kg</li><li>1x5 47.5kg</li><li>1x5 47.5kg</li><li>1x5 50kg</li></ul><p>Upright Rows</p><ul><li>4x8 30kg</li><li>4x8 30kg</li><li>4x8 32.5kg</li><li>4x8 32.5kg</li></ul><p>Incline Side Lateral Raises</p><ul><li>3x8 5kg</li></ul><p>Power Shrugs</p><ul><li>1x8 70kg</li><li>1x8 90kg</li><li>1x8 100kg</li><li>1x8 100kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-92665851146400472?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-40016754860712611702008-09-18T19:02:00.003+10:002008-09-18T19:26:23.838+10:00At home, headache :(<br /><br />Chinups<br /><ul><li>4x5</li></ul><p>Close Grip Bench Press (Very close)</p><ul><li>2x6 50kg</li><li>1x10 50kg</li></ul><p>Standing Dumbbell Curls</p><ul><li>3x8 15kg</li></ul><p>------------------------------------</p><p>Skipping</p><p>17 mins - 1000 skips, HR- 161 at the end!</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-4001675486071261170?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-33792478992424236202008-09-17T15:40:00.001+10:002008-09-17T15:43:02.264+10:00Deadlift<br /><ul><li>1x5 90kg</li><li>1x5 90kg</li><li>1x5 100kg</li><li>1x5 110kg</li><li>1x5 110kg</li></ul><p>Wide Grip Pullups</p><ul><li>3x5 good</li><li>3 Good 2 assisted</li><li>2 Good 3 assisted</li></ul><p>Lying Dumbbell Row</p><ul><li>1x6 15kg</li><li>3x8 15kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-3379247899242423620?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-84305384586334350462008-09-16T18:34:00.001+10:002008-09-16T18:35:50.796+10:00Bench Press<br /><ul><li>1x8 50kg</li><li>1x8 60kg</li><li>1x8 60kg</li><li>1x6 60kg</li><li>1x8 60kg</li></ul><p>Chinups</p><ul><li>4x5</li></ul><p>Cable Rows</p><ul><li>4x10 10bars</li></ul><p>DB Incline Press</p><ul><li>3x8 20kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8430538458633435046?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-49150242449779346702008-09-15T15:00:00.001+10:002008-09-15T15:01:49.860+10:00Chinups<br /><ul><li>1x8</li><li>3x5</li></ul><p>Squats</p><ul><li>3x8 50kg</li><li>1x10 50kg</li></ul><p>Hamstring Curls</p><ul><li>4x8 5 bars</li></ul><p>Back Extensions</p><ul><li>3x8 10kg</li></ul><p>Ab Crunches</p><ul><li>1x8</li></ul><p>Knee Raises</p><ul><li>4x8</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-4915024244977934670?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-52217136155434583802008-09-12T15:03:00.001+10:002008-09-12T15:05:26.079+10:00Overhead Press<br /><ul><li>1x5 40kg</li><li>1x5 45kg</li><li>2x5 47.5kg</li><li>1x5 45kg</li></ul><p>Upright Rows</p><ul><li>4x8 30kg</li></ul><p>Incline Side lateral Raises</p><ul><li>3x8 5kg</li></ul><p>Power Shrugs</p><ul><li>1x8 60kg</li><li>1x8 70kg</li><li>2x8 80kg</li></ul><p>--------------------------------</p><p>6.40 mins - 400 jumps</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-5221713615543458380?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-47937761691120722692008-09-11T15:22:00.003+10:002008-09-11T15:25:37.751+10:005.45 mins - 350 jumps<br /><br />------------------------------<br /><br />Squats<br /><ul><li>1x5 50kg</li><li>1x8 50kg</li><li>1x8 50kg</li><li>1x8 50kg</li><li>1x8 60kg</li></ul><p>------------------------------</p><p><strong>Rotated Pulls/Chins</strong></p><p>Wide Grip Pullups</p><ul><li>3x5 (Last two sets assisted)</li></ul><p>Chinups</p><ul><li>2x5 5kg (Last set assisted)</li><li>1x5</li></ul><p>Neutral Grips Pullups</p><ul><li>3x5 Assisted</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-4793776169112072269?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-87664176060261682912008-09-10T15:33:00.002+10:002008-09-10T15:35:59.796+10:005min skips - 350 jumps<br /><br />---------------------------<br /><br />Deadlifts<br /><ul><li>1x5 90kg</li><li>1x5 100kg</li><li>2x5 110kg</li><li>1x5 120kg</li></ul><p>Wide Grip Pullups</p><ul><li>5x5 good :)</li></ul><p>Barbell Row</p><ul><li>4x8 50kg</li></ul><p>---------------------------</p><p>500m jog - 2mins</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8766417606026168291?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-89397367488788374802008-09-09T15:19:00.002+10:002008-09-09T15:24:06.509+10:00Bench Press<br /><ul><li>1x5 70kg</li><li>1x5 75kg</li><li>1x5 77.5kg</li><li>1x3 <span style="color:#ffff33;">80kg</span></li><li>1x4 75kg</li></ul><br />Incline DB Press<br /><ul><li>1x5 20kg</li><li>1x5 22.5kg</li><li>1x5 25kg</li><li>1x5 22.5kg</li><li>1x8 22.5kg</li></ul><br />Flys<br /><ul><li>4x8 7.5kg</li></ul><br />Dips<br /><ul><li>1x8</li><li>2x6</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8939736748878837480?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-73279026663052065232008-09-08T12:44:00.001+10:002008-09-08T12:46:04.489+10:00<p><em>For Last Friday</em></p><p>Overhead Press</p><ul><li>5x5 45kg</li></ul><p>Upright Rows</p><p>Power Shrugs</p><p>Incline Side Lateral Raises</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-7327902666305206523?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-74548815849533392822008-09-04T19:30:00.002+10:002008-09-04T19:33:19.604+10:00Front Squats 5x5 (and they suck)<br /><br />2x8 Chinups<br />1x8 Chinups Weighted 7kg assisted<br /><br />Close Grip Bench<br /><ul><li>1x8 45kg</li><li>1x8 50kg</li><li>1x8 60kg</li></ul><p>BB Curls against the Wall 3x8</p><p>Tricep Overhead Rope Pulls 3x8</p><p> </p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-7454881584953339282?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-78941940148193523942008-09-03T15:11:00.001+10:002008-09-03T15:14:05.203+10:00Deadlifts<br /><ul><li>1x5 90kg</li><li>1x5 100kg</li><li>1x5 110kg</li><li>1x5 120kg</li><li>1x5 130kg</li></ul><p>Wide Grip Pullups</p><ul><li>3x5 good</li><li>2x5 assisted</li></ul><p>Barbell Row</p><ul><li>1x8 50kg</li><li>1x8 60kg</li><li>1x8 60kg</li><li>1x10 50kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-7894194014819352394?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-18536323012971215422008-09-02T14:07:00.000+10:002008-09-02T14:08:31.392+10:00Bench Press<br /><ul><li>1x5 60kg</li><li>1x5 70kg</li><li>1x5 75kg</li><li>1x4 72.5kg</li><li>1x5 70kg</li></ul><p>Incline DB</p><ul><li>5x5 20kg</li></ul><p>Flys</p><ul><li>4x8 7.5kg</li></ul><p>Dips</p><ul><li>3x6</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-1853632301297121542?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-20428379123062924432008-09-01T16:06:00.001+10:002008-09-01T16:08:14.910+10:00Squats<br /><ul><li>1x5 60kg</li><li>2x5 70kg</li><li>1x5 72.5kg</li><li>1x5 75kg</li></ul><p>Leg Presses</p><ul><li>5x5 17B</li></ul><p>Hamstring Curls</p><ul><li>3x8 5B</li><li>1x8 6B</li></ul><p>Hyperextensions</p><ul><li>4x8 - 20kg</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-2042837912306292443?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-16333657444078655012008-09-01T12:30:00.001+10:002008-09-01T12:32:08.839+10:0029th August 5pm<br /><br />4x5 Chinups<br /><br />Squats<br /><ul><li>1x5 40kg</li><li>4x5 65kg</li></ul><p>Pulldowns<br />4x10</p><p>Bad DOMS :(</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-1633365744407865501?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-8684710695701871052008-08-25T15:20:00.001+10:002008-08-25T15:22:51.186+10:00Monday - Legs<br /><ul><li>Squats 5x5</li><li>Leg Press 5x5</li><li>Hamstring curl 4x8</li><li>Hyperextension</li></ul>Tuesday - Chest<br /><ul><li>Bench Press 5x5</li><li>DB Incline 5x5</li><li>Flys 4 x 8</li><li>Parellel Dips 3x8</li></ul>Wednesday - Back<br /><ul><li>Deadlifts 5x5</li><li>Weighted Pullups 5x5 - Wide grip palms facing away</li><li>Barbell Row 5x5</li><li>T-Bar row 5x5 - different grip to Barbell Row</li></ul>Thursday - Arms<br /><ul><li>Squats 5x5</li><li>Chinups 3x8 - Close grip palms facing towards</li><li>Close grip bench press 3x8</li><li>DB Curls 4x8</li></ul>Friday - Shoulders<br /><ul><li>Overhead Press 5x5</li><li>Upright rows 4x8</li><li>Side Incline Lateral Raises 3x8</li><li>Power Shrugs 4x8</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-868471069570187105?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-51410021860784698042008-08-20T16:45:00.001+10:002008-08-20T16:48:34.874+10:00<ul><li>Pullups - 3 x 5</li><li>Weighted Pullups - 7.5kg - 1x2</li><li>Weighted Pullups - 10kg - 2x3</li><li>barbell Rows - 4x8</li><li>Shrugs - 70kg - 1x12</li><li>Shrugs - 80kg - 2x12</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-5141002186078469804?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-29580090992769412008-08-20T13:15:00.000+10:002008-08-20T13:18:19.800+10:00Barbel Inclines<br /><ul><li>1 x 5 - 60kg</li><li>1 x 5 - 65kg</li><li>1 x 5 - 70kg</li><li>1 x 2 - 70kg </li><li>1 x 1 - 75 kg (fail)</li></ul><p>DB Bench</p><ul><li>2 x 8 - 45kg</li><li>1 x 8 - 50kg</li><li>1 x 8 - 45kg</li></ul><p>Flys x 2 Ex., Pullovers</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-2958009099276941?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-44559946095552012902008-08-18T14:14:00.001+10:002008-08-18T14:16:10.816+10:00Squats<br /><ul><li>3 x 5 - 70kg</li><li>1 x 2 - 72.kg</li><li>1 x 1 - 77.5kg </li></ul><em><span style="font-size:85%;">(Dave did 100kg 1 rep)</span></em><br /><br />Leg Presses 4 x 8<br />Hamstring Curl 4 x 8<br />Knee Extension 4 x 8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-4455994609555201290?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-39400941902980222992008-08-15T15:50:00.003+10:002008-08-15T15:54:10.080+10:00Squats<br /><ul><li>1 x 5 - 40kg<br /></li><li>1 x 5 - 60kg<br /></li><li>1 x 5 - 70kg<br /></li><li>1 x 2 - 72.kg<br /></li><li>1 x 1 - 75kg (Dave did 97.5kg 1 rep)<br /></li></ul>Preacher Curl - 1 rep - 40kg<br /><br />Decline Tricep Ext DB - 4x8 at 10kg<br />Incline Hammer DB - 3 x 10 at 12.5 kg, 1 x 8 at 15kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-3940094190298022299?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-21684421455342382002008-08-14T16:33:00.002+10:002008-08-14T16:45:21.790+10:00Military press<br /><ul><li>45kg - 3 x 5<br /></li><li>50kg - 1 x 2</li><li>55kg - 1 rep</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-2168442145534238200?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-23539875199485216722008-08-13T18:05:00.003+10:002008-08-13T18:08:23.467+10:00<ul><li>Pullups - 3 x 5<br /></li><li>Weighted Pullups - 10kg - 2x2<br /></li><li>barbell Rows - 60kg - 4x8<br /></li><li>Shrugs - 70kg - 3x12<br /></li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-2353987519948521672?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-15928509413061704092008-08-12T12:31:00.002+10:002008-08-12T15:16:47.768+10:00http://www.bodybuilding.com/fun/wotw94.htm<br /><br />Day 2 - Chest<br /><br />Incline BB Press<br />60kg x 5 x 3 sets<br />70kg x 1<br />75kg x 1<br /><br />Bench DB Press<br />22.5kg x 8 x 3 sets<br />25kg x 6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-1592850941306170409?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-14915295789389480402008-08-08T15:14:00.000+10:002008-08-08T15:16:08.299+10:00Preacher Curl<br /><ul><li>30kg x 5 x 3 sets<br /></li><li>35kg x 2<br /></li><li>40kg x 1<br /></li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-1491529578938948040?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com0tag:blogger.com,1999:blog-6960102100348132349.post-88196245947485386152008-08-08T11:57:00.002+10:002008-08-08T12:35:11.747+10:00Luke<br /><ul><li>Squats 70kg - <span style="font-size:78%;"><span style="font-style: italic;">so low :(</span></span></li><li>Deadlifts - 125kg</li><li>Bench Press - 75kg</li><li>Overhead Press - 50kg</li></ul>Dave<br /><ul><li>Squats - 90kg</li><li>Deadlifts - 125kg<br /></li><li>Bench Press - 90kg</li><li>Overhead Press - 60kg<br /></li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6960102100348132349-8819624594748538615?l=unigym.blogspot.com' alt='' /></div>Gym Bloghttp://www.blogger.com/profile/15924233984371579522noreply@blogger.com1