Bench Press (Barbell)
SETS
WEIGHT & REPS
W
40kg x 8 reps
W
60kg x 8 reps
1
75kg x 8 reps
Best Weight
Best Volume
Best 1 Rep Max
2
75kg x 8 reps
3
72.5kg x 2 reps
Pull Up (Weighted)
SETS
WEIGHT & REPS
1
10kg x 6 reps
2
10kg x 6 reps
Superset
Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
17.5kg x 12 reps
2
17.5kg x 12 reps
3
17.5kg x 9 reps
Superset
Bent Over Row (Barbell)
SETS
WEIGHT & REPS
1
60kg x 12 reps
2
60kg x 12 reps
3
60kg x 9 reps
Superset
Triceps Dip (Weighted)
SETS
WEIGHT & REPS
1
10kg x 12 reps
2
10kg x 12 reps
3
10kg x 5 reps
Superset
Bicep Curl (Dumbbell)
SETS
WEIGHT & REPS
1
10kg x 13 reps
Best Volume
Best 1 Rep Max
2
10kg x 13 reps
3
10kg x 13 reps
Farmers Walk
Took 2:30 secs for 250m one stop after 200m
SETS
WEIGHT & DISTANCE
1
24kg - 250m
Best Distance
Skiing
2:17 average pace 10:03 2.3-2.4km achieved
SETS
TIME
1
10min 3s
Best Duration