T Nation

From Tennis to Strength Training

28/03/2014
Squat: 8x3x105kg
Stiff leg deadlift: 3x20x50kg
Calves
Abs

29/03/2014
Bench press: 6x4x85kg ss pullups 6x8
Military press: 5x5x50kg ss db rows 3x15x34kg and rear delt raise: 2xAMRAPx4kg
Tricep extensions: 8, 7, 6x 35kg
Bb curl: 50reps

31/03/2014
Weight update: 78,9kg
Squat: 5x5x105kg
Straight leg deadlift: 5x20x50kg
Calves
Abs

01/04/2014
Bench press: 4x5x85kg ss pullups: 5x10
Btn press: 6x4x52,5kg ss v bar cable rows: 5x10x50kg
Tricep extensions: 3x8x35kg ss db curl: 4x4x12kg

02/04/2014
Squat: 5x3x110kg
45 back extension: 3x10x20kg
Single leg calf raise 10x10
Leg raise: 3x10x5kg

03/04/2014
Bench press: 5x2x90kg ss pullups: 5x5x10kg
Pendlay rows: 5x6x70kg ss dips: 10, 8, 8, 6, 6x20kg
Tricep extensions: 3x10x35kg ss db curls: 3x10x14kg

06/04/2014
Squat: 3x5x110kg
Deadlift: 1x5x140kg
Calves
Abs

07/04/2014
Bench press: 4x3x90kg ss pullups: 4x6x10kg
Btn press: 5x5x52,5kg ss cable bar rows: 120x8, 140x8, 160x8, 180x6, 200x4
Cg bench press:3x10x60kg ss db curls: 3x8x16kg

10/04/2014
Squat: 3x3x115kg
Straight leg deadlift: 3x8x90kg
Calves
Abs

11/04/2014
Bench press: 4x3x90kg ss pullups: 4x5x14kg
T-bar rows: 5x10x60kg ss dips: 5x5x24kg
Cg bench press: 3x8x65kg ss ez bar curls: 3x8x25kg

14/04/2014
Squat: 2x5x115kg
Deadlift: 150kgx3 3x3x130kg
45 back extensions: 3x10x20kg
Calves
Abs

15/04/2014
Bench press: 2x3x90kg 3x5x80kg ss pullups: 6, 6, 5, 5x14kg
Db row: 20x34kg
Military press: 4x4x55kg ss cable bar rows: 3x5x180
Cg bench press: 3x6x70kg ss rear delt raise: 3x15x8kg

17/04/2014
Squat: 3x3x120kg 3x10x90kg
Straight leg deadlift: 3x10x90kg
Calves
Abs

18/04/2014
Bench press: 4x6x80kg ss pullups: 5, 5, 4, 4x18kg
Dips: 3x10x20kg ss pendlay rows: 3x8x70kg
Cg bench press: 3x8x70kg ss v-bar rows: 3x20x50kg

21/04/2014
Squat: 120kgx5
Deadlift: 150kgx5 160kgx3
Calves
Abs

22/04/2014
Bench press: 4x5x85kg ss pullups: 4x3x20kg
Press: 4x5x55kg ss v bar rows: 5x10x80kg
Db bench press: 3x8x34kg ss reverse grip bb rows: 3x10x50kg
Rope pulldowns: 2x15x22,5kg ss db curls: 2x8x12kg

24/04/2014
Squat: 125kgx3 130kgx2 3x5x110kg
Leg press: 3x20x120kg
Calves
Abs

25/05/2014
Bench press: 5x5x85kg ss chins 5x10
Pause bench(3 seconds): 3x5x70kg ss db rows: 3x15x34kg
Bb curls: 50xbarbell

28/04/2014
Squat: 3x5x110kg
Deadlift: 170kgx1(PR) 3x5x130kg

29/04/2014
Bench press: 5x5x85kg ss cable rows( with bar): 5x4x200
Press: 65x1( PR), 70kgx1(PR) ss chins: 10x5
Rope pushdowns: 3x15x25kg