BanZeh return to training journal

**BanZeh** · 10-05-2010 01:55 PM

Legs + shoulders

Front Squats

bw x10
30Kg x6
55Kg x6
90Kg x6 x3

Shoulder press

25Kg x8
40Kg x4
55Kg x8
60Kg x8 x9

Calf machine

4th setting x8
9th setting x8 x8

Db lateral raises

7.5Kg x8 x3

Hack Squat machine

100Kg x6
160Kg x6 x2 Very explosive.

Ok session, I think with all the injuries I have been going a bit easy on myself, and not always structured my progression very well, so I am now going to stick with this routine for a couple more weeks and just make sure I keep adding 5-10Kg to exercises each week where I can and keep the progression going.

**BanZeh** · 12-05-2010 01:35 PM

Back + triceps

Cable row

35Kg x8
50Kg x5
70Kg x3
80Kg x8 x3

Pullups

bw x5
bw x6 bw x5
Lat pulldown 45Kg x8

Row machine

40Kgx8
70Kg x6 x2

Overhead cable tricep extensions

32Kg x8
45Kg x5
54Kg x8 x7
50Kg x7

Db kickback

7.5Kg x8 x2

Tricep pushdown

41Kg x8
50Kg x8

**BanZeh** · 14-05-2010 02:42 PM

Chest + Biceps

30o incline chest press

45Kg x10
65Kg x5
85Kg x3
105Kg x8
110Kg x8
110Kg x6
45o 75Kg x8

Cable crossovers

17Kg x8
27Kg x8 x7 x6
horizontal angle
17Kg x8

Cable curls

23Kg x8
32Kg x5
41Kg x3
50Kg x8 x3

Db preacher curls

10Kg x7 x8 x8

Db curls

15Kg x6
12.5Kg x8 very slow negs

**BanZeh** · 17-05-2010 01:58 PM

Legs + shoulders

Front squats

15Kg x10
30Kg x6
55Kg x5
95Kg x6 x2

Shoulder press

25Kg x8
45Kg x5
55Kg x3
65Kg x8 x2
65Kg x7

Calf raise machine

4th setting x8
10th setting x8 x2

Db Lateral raises

10Kg x8
7.5Kg x8 x2 slow negs
rear lat raise 5Kg x8

Leg Press

120Kg x6
170Kg x6 x2

**BanZeh** · 21-05-2010 02:15 PM

Chest + biceps

30o Chest press

50Kg x8
75Kg x5
90Kg x3
115Kg x8
120Kg x6
115Kg x5

45o

85Kg x8
90Kg x8

Cable crossovers

32Kg x 8 x2
horizontal crossovers
23Kg x 8 x2

Cable curls

32Kg x8
40Kg x5
54Kg x8 x2
50Kg x7

Db preachers

10Kg x7
12.5Kg x4
10Kg x8

Db curls

15Kg x6
12.5Kg x7

**BanZeh** · 02-06-2010 12:40 PM

Legs + shoulders

Had a week and a half off whilst away with work

Front squats

15Kg x10
55Kg x6
75Kg x3
95Kg x6
95Kg x4

Shoulder Press

35Kg x8
50Kg x5
70Kg x8
70Kg x5

Calf raise machine

3rd setting x8
10th setting x8 x2

Db lateral raises SS BB front raises

7.5Kg x8 SS 10Kg x8 x2

Leg press

150Kg x6 x2 very explosive

**suj** · 02-06-2010 01:53 PM

good to see your still training mate, still got massive numbers, love it mate

hope things are well

**BanZeh** · 30-07-2010 04:47 PM

Been a while since I updated this. Just had a week off the gym,

Chest + Biceps

45 degree inc Db Press

15Kg x8
22.5Kg x5
30Kg x7 x2
30Kg x6

Cable Cross overs

15Kg x8
27Kg x8 x2

30 Degree Chest press

100Kg x8x2

BB Curls

15Kg x8
25Kg x8
30Kg x8

Db Preachers

7.5Kg x8
10Kg x8x2

Db Curls

12.5Kg x8

**BanZeh** · 05-08-2010 02:51 PM

Leg + Shoulders

Squats

35Kg x8
55Kg x6
95Kg x5
105Kg x5
130Kg x 5x2
105Kg x10

Shoulder press

35Kg x8
55Kg x5
70Kg x8
75Kg x8 x2

Calf Raise machine

3rd setting x10
9th setting x 8 x2

Cable laterals

14Kg x8
14Kg x7

SLDL

45Kg x8x2

Rear delt cable cross overs

9Kg x8 x2

**BanZeh** · 05-08-2010 02:53 PM

Back + Triceps

Deadlifts

60Kg x6
100Kg x5
120Kg x5x2
125Kg x5

Wide grip chins

bw x8
+5Kg x6
Lat pulldown 60Kg x8

Cable row

80Kg x8 x2
1 Arm Db row
35Kg x8 x2

Tricep pushdown

27Kg x8
42Kg x8
54Kg x8 x2
54Kg x6

Skullcrushers

25Kg x6 x2

Tricep Db extensions

7.5Kg x8 x2