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Old 11-10-2008, 07:50 AM   #7
Carl Chia
New Member
 
Join Date: Aug 2008
Location: singapore
Posts: 36
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barbell exercises are 2-3kg less. used a commercial gym bar.

Hang Power Clean
40kg x 5
50kg x 3
60kg x 3
70kg x 3 x 2

Deadlift
60kg x 5
80kg x 3
100kg x 3
110kg x 1
120kg x 1
122.5kg x 1

Dumbbell Press
Right
25kg x 5 x 2
25kg x 6
26kg x 6 x 2
Left
25kg x 4
22kg x 5 x 2
24kg x 5 x 2

Barbell Split Squat
Right
40kg x 5
60kg x 5
80kg x 5
85kg x 5
Left
40kg x 5
60kg x 5
80kg x 5
85kg x 3

Pull Up
BW x 6 or 7
BW + 10kg x 3
BW + 20kg x 3
BW + 24kg x 0
BW + 22kg x 1 shit form

Hyperextension
Few reps with no weight
10kg x 5
20kg x 5
30kg x 5

Dumbbell Snatch
Right
25kg x 2
30kg x 0
28kg x 1
Left
25kg x 1
30kg x 0
25kg x 1

Concept 2 Rower
60sec row 30sec rest level 4
60sec row 30sec rest level 3
8min level 2 and 1
then realise level 1 is the easiest cuz wasn't sweating much... new to the rower.
3min level 10
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