Recent content by nathanwhit44

Back & Biceps Pull-ups: weighted 15kgs 4 sets Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg Rows: 4 sets 12 reps 60kg 80 90kg 110kg Tbar row: 3 sets till failure 50kg consistent Deadlifts: 4 sets 100kg till failure Straight Bar Curls- 4 sets 25kg Hammers DB - 4 sets 15kg

Squats 4 sets x12 60kg 80kg 100kg 120kg Lunges 4 sets holding 20kg dumbbells Leg press 4 sets x12 140kg 160kg 200kg Calfs 4 sets x12 70kg 80kg 90kg

Yeah its an asian soup with noodles and meat. Delicious . My workouts are always like that. I work around the clock so need to get in and out fast.

Bench press: 4 sets 12 reps 60kg 80kg 100kg 110kg Push-ups: 4 sets till failure (range from 40 to 20) DB incline: 4 sets 12 to 8 reps 30kg 35kg 35kg 40kg DB flys: 4 sets 12 reps 15kg 20kg 20kg 20kg

Back & Biceps Pull-ups: weighted 15kgs 4 sets Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg Rows: 4 sets 12 reps 60kg 80 90kg 110kg Tbar row: 3 sets till failure 50kg consistent Deadlifts: 4 sets 100kg till failure Straight Bar Curls- 4 sets 25kg Hammers DB - 4 sets 15kg

Beef and Egg Tagine brother :)

Squats 4 sets x12 60kg 80kg 100kg 120kg Lunges 4 sets holding 20kg dumbbells Leg press 4 sets x12 140kg 160kg 200kg Calfs 4 sets x12 70kg 80kg 90kg

Bench press: 4 sets 12 reps 60kg 80kg 100kg 110kg Push-ups: 4 sets till failure (range from 40 to 20) DB incline: 4 sets 12 to 8 reps 30kg 35kg 35kg 40kg DB flys: 4 sets 12 reps 15kg 20kg 20kg 20kg Fasted cardio this morning - 45mins run

Back & Biceps Pull-ups: weighted 15kgs 4 sets Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg Rows: 4 sets 12 reps 60kg 80 90kg 110kg Tbar row: 3 sets till failure 50kg consistent Deadlifts: 4 sets 100kg till failure Staight Bar Curls- 4 sets 25kg Hammers - 4 sets 15kg Cardio - Mixed 45mins...

Cardio for 45mins. Mix of sprinting on treadmill, rowing machine then finished off with 30 mins on fast paced (nearly jogging) on treadmill. Squats 4 sets x12 60kg 80kg 100kg 120kg Lunges 4 sets holding 20kg dumbbells Leg press 4 sets x12 140kg 160kg 200kg Calfs 4 sets x12 70kg 80kg 90kg

8000 steps Bench press: 4 sets 12 reps 50kg 70kg 90kg 110kg Push-ups: 4 sets till failure DB incline: 3 sets 30kg 32kg 35kg till failure DB flys: 4 sets 12 reps 15kg 20kg 20kg 20kg Dips: 4 sets till failure

Back Pull-ups: no weight till failure 4 sets Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg Rows: 4 sets 12 reps 60kg 80 90kg 110kg Tbar row: 3 sets till failure 50kg consistent Deadlifts: 4 sets 100kg till failure

Shoulders 1. Overhead Press: - Seated Dumbbell Press - Arnold Press - Push Press 2. Lateral Raises: - Cable Lateral Raises - Machine Lateral Raises 3. Front Raises: - Plate Front Raises - Cross-Body Front Raises - Cable Front Raises 4. Rear Deltoid Flyes: - Face...

Legs and 12,000 steps squats, 4x12 40kg 70kg 80kg 80kg lunges, 4 sets holding 12.5kg dumbbells leg press 3x12 120kg 160kg 200kg calf raises. 3x12 70kg 80kg 90kg

Back Pull-ups: no weight till failure 4 sets Lat pulldowns: 4 sets 12 reps 60 kg 70kg 70kg 90kg Rows: 4 sets 12 reps 60kg 80 90kg 110kg Tbar row: 3 sets till failure 50kg consistent Deadlifts: 4 sets 100kg till failure