HCT-12 ||Week 4|| [15.08.2011]

Week 18
Bodyweight: 73,5 kg

Monday:
Messed up the order, so ended up with bent-over row at the bottom. But hey! Made new PRs all the way! :p
Pull-ups:
8xBW
6xBW
5xBW - Personal Record

Bench Press:
6xbarbell
6x40kg
6x55kg
6x60kg 2x60kg, 2x60kg, 2x60kg - Personal record

Standing Barbell Press:
6xbarbell
6x30kg
6x44kg, 2x44kg, 2x44kg, 1x44kg - Personal record

Dumbbell Bent-Over Row:
6x17,5kg
6x22kg
6x27,5kg, 2x27,5kg, 2x27,5kg, 2x27,5kg - Personal record

Overhead Dumbell Triceps:
6x16kg
6x18kg
6x22,5kg, 2x25kg, 2x25kg, 2x25kg - Personal record


Wednesday:
Sickness. Worked out in my bed today.


Friday:
Short workout today since I'm going to work out with my m8s tomorrow and take a extra long work out.

Squats:
6xEmpty barbell
6x60kg
6x70kg
6x78kg
6x80kg, 2x80kg, 2x80kg, 2x80kg - Personal record

Deadlift:
6x30kg
6x60kg
6x80kg
6x90kg
6x100kg, 2x100kg, 2x100kg, 2x100kg

Dumbell curl:
6x12,6kg
6x15kg
2x15kg, 2x15kg, 2x15kg


Saturday:

Pull-ups:
6xBW
5xBW
4xBW

Dumbbell Bent-Over Row:
6x18kg
6x24kg
6x28kg, 2x28kg, 2x28kg, 2x28kg - Personal record

Bench Press:
6xbarbell
6x40kg
6x50kg
4x62,5kg, 3x62,5kg, 3x62,5kg

Standing Barbell Press:
6x40kg
6x45kg, 2x45kg, 2x45kg, 1x45kg - Personal record

Overhead Dumbell Triceps:
6x18kg
6x22kg
6x24kg, 2x24kg, 2x24kg, 2x24kg - Personal record

Calf raise:
6x56kg
6x70kg
6x80kg, 2x80kg, 2x80kg, 2x80kg - Personal Record

Barbell rollout:
6xBW
6xBW
6xBW