tag:blogger.com,1999:blog-4202921291405399546.comments2023-07-09T17:07:07.683+09:00JapanAndo, Logan, Franko, The Wombat, Simon, Mincehttp://www.blogger.com/profile/13919374196638555670noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-4202921291405399546.post-63357864696776131372010-06-03T12:20:17.497+09:002010-06-03T12:20:17.497+09:00Logans Work Out
4 to 5 times a week depending on...Logans Work Out<br /> <br />4 to 5 times a week depending on recover time.<br /> <br />Day 1 Chest and triceps.<br /> <br />Incline bench press 50kg up<br />flat bench 60kg up<br />flat bench dumbbells 18kg up<br />flat bench butterfly dumbbells 10kg<br /> <br />over head curls 30kg<br />can't remember the name of the machines but they work.<br /> <br />Legs day 2<br /> <br />Free squats 120kg<br />Leg press 160kg<br />Leg raises 57-67kg<br />Hamstring curls 37kgs<br />Sitting calf raises 40kgs<br />Standing calf raises 90+ until it burns<br /> <br />Biceps shoulders day 3<br /> <br />Shoulder press free weight 30kg<br />Shoulder press dumbbells as heavy as possible helps if you have a <br />spotter<br />Shoulder raises dumbbells again heavy as possible<br />Shoulder fly rises dumbbells as heavy as possible<br />Curved barbell curls 30kg<br />Isolated bicep curls 13kg<br />Hammer curls 16kg<br /> <br />Day 4 Spartan work out<br /> <br />Pull ups<br />Medicine ball exercise and choose a mixture from above.<br /> <br />Day 5 repeat the process but mix up the order. Note reps and sets <br />depend on your desired outcome.<br /> <br />Also I work my abs every time with a large range of abs work outs this <br />always changes depending on the intensity on the day.zarakijoneshttps://www.blogger.com/profile/05144622270376759364noreply@blogger.comtag:blogger.com,1999:blog-4202921291405399546.post-76796248071364268312010-05-26T09:45:32.451+09:002010-05-26T09:45:32.451+09:00Ando current training regime (4 days a week)
Ches...Ando current training regime (4 days a week)<br /><br />Chest<br />4 sets of 10 reps horizontal bench dumbells from 20kg up to 27kg<br />4 sets of 8 reps incline bench 20kg to 24kg<br /><br />Core<br />3 sets 20 sit ups on incline <br />3 sets of twist on incline with 10kg weight<br />3 sets 45 pound crunch machine<br />3 sets 10 reps leg raises<br /><br />Arms<br />3 sets hammer curls 14kg up<br />3 sets deltoid raises 10kg<br />3 sets rear lifts 10kg<br /><br />Back<br />4 sets 45+ pounds on machine<br /><br />Legs<br />Lunges with 10kg weights<br />5km run on treadmill<br /><br />Other cardio<br />40 minutes swimming 3 times a weekAndo, Logan, Franko, The Wombat, Simon, Mincehttps://www.blogger.com/profile/13919374196638555670noreply@blogger.com