Goals & Gains The Dark Knight(Templar)Returns.

[KnightTemplar]

Week 5/Day 16

Smith Machine Bench Press:

4 X 3 X 44kg

Hex Press:

3 X 5 X 14kg

One-Arm Pulldowns:

3 X 8 X 25kg

Chest Suported Dumbbell Rows:

3 X 8 X 20kg

Rope Pushdowns:

3 X 8 X 20kg

Trap Bar Deadlifts:

4 X 3 X 80kg

 

[KnightTemplar]

Stair Climber:

4 Floors @ Level 2

 

[KnightTemplar]

End of Week 5

 

[KnightTemplar]

Week 6/Day 16

SS Bar Box Squats:

4 X 3 X 57kg

One Arm Pulldowns:

3 X 6 X 27.5kg

Chest Supported Dumbbell Rows:

3 X 6 X 22kg

Rope Pushsdowns:

3 X 6 X 22.5kg

Hex Press:

3 X 6 X 14kg

 

[KnightTemplar]

Week 5/Day 17

Smith Machine Bench Press:

4 X 3 X 46kg

Leg X:

3 X 8 X 25kg

One-Arm Pulldowns:

3 X 8 X 23.5kg

Machine Rows:

3 X 8 X 30kg

Rope Pushdowns:

3 X 8 X 22.5kg

 

[KnightTemplar]

Stair Climber:

5 Floors @ Level 2

 

[KnightTemplar]

Week 5/Day 18

Trap Bar Deadlifts:

4 X 3 X 82kg

One-Arm Pulldowns:

3 X 6 X 30kg

Cable Pushdowns:

3 X 6 X 15kg

Chest Supported Dumbbell Rows:

3 X 6 X 24kg

Board Press:

4 X 3 X 40kg

 

[KnightTemplar]

Stair Climber:

6 Floors @ Level 2

 

[KnightTemplar]

End of Week 5

 

[KnightTemplar]

Week 6/day 19

Football Bar Bench Press:

4 X 3 X 30kg

Safety Bar Box Squats:

4 X 3 X 45kg

Barbell Rows:

3 X 6 X 40kg

Seated Rows:

3 X 6 XX 27kg

Rope Pushdowns:

3 X 10 X 20kg

 

[Rawex]

On week 6?
So you look like this safe to assume

 

[KnightTemplar]

On week 6?
So you look like this safe to assume

I do look exactly like that!

And then I wake up.

 

[KnightTemplar]

Week 6/Day 20

Smith Machine Bench Press:

4 X 3 X 48kg

One-Arm Pulldowns:

3 X 6 X 30kg

Rope Pushdowns:

3 X 6 X 25kg

Chest Supported Dumbbell Rows:

3 X 6 X 24kg

Leg X:

3 X 10 X 25kg

 

[KnightTemplar]

Stair Climber:

7 Floors @ Level 2

 

[KnightTemplar]

Week 7/Day 21

Trap Bar Deadlifts:

4 X 3 X 85kg

2 Board Press:

4 X 3 X 32kg

One-Arm Pulldowns:

3 X 8 X 30kg

Rope Pushdowns:

3 X 8 X 25kg

Chest Supported Dumbbell Rows:

3 X 7 X 24kg

 

[KnightTemplar]

Stair Climber:

8 Floors @ Level 2

 

[KnightTemplar]

End of Week 7.

I'm happy that I'm finally seeing some measurable progress. At the beginning of August last year, I couldn't Bench the empty Football Bar for a single rep. This week, I managed 4 x 3 at 30kg, and I left something in the tank.

So as I said, progress is being made, even if it's much slower than I would like.

 

[KnightTemplar]

Week 8/Day 22(Deload)

Football Bar Bench Press:

3 X 3 X 32.5kg

Safety Bar Box Squats:

3 X 3 X 50kg

Rack Pulls:

3 X 3 X 55kg

Machine Rows:

3 X 8 X 27kg

 

[KnightTemplar]

Week 8/Day 23(Deload)

Smith Machine Bench Press:

3 X 3 X 34kg

Leg X:

3 X 12 X 25kg

Machine Rows:

3 X 8 X 30kg

Tricep Pushdowns:

3 X 12 X 15kg

One-Arm Pulldowns:

3 X 6 X 35kg

 

[KnightTemplar]

Stair Climber:

9 Floors @ Level 2