Goals & Gains The Dark Knight(Templar)Returns.

[KnightTemplar]

End of Deload Week.

 

[KnightTemplar]

 

[KnightTemplar]

Week 18/Block 4

Smith Machine Bench Press:

3 X 6 X 42kg

Rope Pulldowns:

3 X 10 X 23kg

Leg X:

3 X 10 X 30kg

Machine Rows:

3 X 8 X 30kg

Dumbbell Curls:

3 X 10 X 10kg

Stair Climber:

4 Floors @ Level 4

 

[KnightTemplar]

Week 18/Day 45

Trap Bar Deadlifts:

3 X 6 X 67kg

Board Press:

4 X 4 X 30kg

One-Arm Pulldowns:

3 X 6 X 5/10kg

Rope Pushdowns:

3 X 8 X 12kg

Machine Curls:

3 X 10 X 15kg

Machine Rows:

3 X 10 X 30kg

 

[KnightTemplar]

Week 18/Day 46

Board Press:

4 X 4 X 32kg

Dumbbell Curls:

3 X 10 X 10kg

Tricep Pushdowns:

3 X 10 X 15kg

Machine Rows:

3 X 12 X 30kg

 

[KnightTemplar]

Stair Climber:

5 Floors @ Level 4

 

[KnightTemplar]

End of Week 18

 

[KnightTemplar]

Week 19/Day 47

Smith Machine Bench Press;

3 X 4 X 44kg

Leg X

3 X 6 X 35kg

Machine Rows:

3 X 8 X 35kg

Rope Pushdowns:

3 X 12 X 12.5kg

 

[KnightTemplar]

Stair Climber:

6 Floors @ Level 4

 

[KnightTemplar]

Week 19/Day 48

Board Press:

4 X 4 X 33kg

Leg X:

3 X 8 X 35kg

Cable Rows:

3 X 10 X 35kg

Rope Pushdowns:

3 X 8 X 15kg

One-Arm Pulldowns:

3 X 8 X 5/10kg

Chest Supported Dumbbell Rows:

3 X 8 X 16kg

End of Week 19

 

[KnightTemplar]

 

[KnightTemplar]

Week 20/Day 49

SS Bar Box Squats:

3 X 3 X 65kg

Board Press:

4 X 4 X 35kg

Machine Rows:

3 X 12 X 35kg

Rope Pushdowns:

3 X 10 X 15kg

Low Rows:

3 X 8 X 15kg

 

[KnightTemplar]

Stair Climber:

7 Floors @ Level 4

 

[KnightTemplar]

Week 20/Day 50

Smith Machine Bench Press:

3 X 6 X 44kg

Leg X:

3 X 8 X 40kg

Machine Rows:

3 X 8 X 40kg

Rope Pushdowns:

3 X 8 X 17.5kg

Low Rows:

3 X 8 X 20kg

 

[KnightTemplar]

Stair Climber:

7 Floors @ Level 4

 

[KnightTemplar]

Week 20/Day 51

Trap Bar Deadlifts:

3 X 3 X 75kg

Board Press:

4 X 2 X 37kg

One-Arm Pulldowns:

3 X 10 X 5/10kg

Rope Pushdowns:

3 X 10 X 17.5kg

Machine Rows:

3 X 10 X 40kg

Low Rows:

3 X 10 X 20kg

 

[KnightTemplar]

End of Week 20

 

[KnightTemplar]

 

[KnightTemplar]

 

[KnightTemplar]