GregoryB’s Cutting Journal

[gbk56]

WARMUP
Jogged for several minutes on the treadmill

Stretching

POWER
Squats
5 @ 45kgs
5 @ 60kgs
3 @ 70kgs
5 @ 75kgs
5 @ 85 kgs
8 @ 100kgs(220lbs)5+


HYPERTROPHY
Split Squat
5x10+@15kgs

Extensions
5x10+@7

Calf Raises
10+@60kgs
10+@70kgs
10+@80kgs
10+@90kgs
10+@70kgs


WARMDOWN

Stretching

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Bodyweight 68.3kgs(150.3lbs)


Short Term Goal - Dec 2016
Keep bodyweight below 68kgs(149.6lbs)
Squat 6 @ 115kgs(253lbs)
Flat Bench 6 @ 85kgs(187lbs)

Present
Squat 6 @ 110kgs(242lbs) June 22, 2016 @ 69.4kgs(152.7lbs)
Flat Bench 6 @ 80kgs(176lbs) June 23, 2016 @ 69.1kgs(152.0lbs)

Long Term Goals
Squat 8 @ 140kgs(308lbs)
Flat Bench 8 @ 100kgs(220lbs)
Keep bodyweight below 70kgs(154lbs)

[gbk56]

WARMUP
Jogged for several minutes on the treadmill

Stretching

POWER
Flat Bench
5 @ 35kgs
5 @ 45kgs
3 @ 50kgs
5 @ 55kgs
5 @ 65kgs
11 @ 70kgs(154lbs)5+

HYPERTROPHY
HS Incline Press
10 @ 30kgs
10 @ 35kgs
10 @ 40kgs
8 @ 45kgs / 8 @ 30kgs
14 @ 30kgs

Barbell Rows
10 @ 40kgs
10 @ 50kgs
10 @ 55kgs
6 @ 60kgs / 8 @ 50kgs
14 @ 40kgs

Dips
3x10@BW

Kickbacks
10+ @ 8kgs
10+ @ 10kgs

Slantboard Situps
3x10@10kgs
1x10@5kgs
1x10@BW

WARMDOWN

Stretching

---------------------------------------

Bodyweight 68.8kgs(151.4lbs)


Short Term Goal - Dec 2016
Keep bodyweight below 68kgs(149.6lbs)
Squat 6 @ 115kgs(253lbs)
Flat Bench 6 @ 85kgs(187lbs)

Present
Squat 6 @ 110kgs(242lbs) June 22, 2016 @ 69.4kgs(152.7lbs)
Flat Bench 6 @ 80kgs(176lbs) June 23, 2016 @ 69.1kgs(152.0lbs)

Long Term Goals
Squat 8 @ 140kgs(308lbs)
Flat Bench 8 @ 100kgs(220lbs)
Keep bodyweight below 70kgs(154lbs)