Goals & Gains The Dark Knight(Templar)Returns.

[KnightTemplar]

Stair Climber

10 Floors @ Level 5

 

[KnightTemplar]

A small goal for this week: increase the frequency of Press Ups to twice per week. As I'm in the gym three times per week, I'll do the Push Ups on the days I don't Bench Press.

 

[KnightTemplar]

Week 18/Day 52

Assisted Pull-Ups:

4 X 6 X 42kg

Leg X:

4 X 6 X 20kg

Low Machine Rows:

4 X 6 X 35kg

Tricep Pushdowns:

4 X 6 X 17kg

Kneeling Press-Ups:

4 X 7

Leg Raises:

4 X 7

 

[KnightTemplar]

Week 18/Day 53

Safety Bar Box Squats:

4 X 3 X 70kg

Leg X:

3 X 8 X 20kg

Leg Curls:

3 X 8 X 5kg

Low Machine Rows:

4 X 6 X 40kg

Tricep Pushdowns:

3 X 8 X 17kg

 

[KnightTemplar]

Last week was a fucking shambles as far as training goes. I didn't get half the stuff done I wanted to, due to circumstances outwith my immediate control.

Hopefully, this week will be better.

 

[KnightTemplar]

Week 19/Day 54

Smith Machine Bench Press:

4 X 3 X 42kg

Rope Pushdowns:

4 X 6 X 21kg

Assisted Pull-Ups:

3 X 8 X 42kg

Low Machine Rows:

3 X 8 X 40kg

 

[KnightTemplar]

Stair Climber:

11 Floors @ Level 5

 

[KnightTemplar]

Week 19/Day 55

Safety Bar Box Squats:

4 X 3 X 72kg

Football Bar Bench Press:

4 X 6 X 30kg

Seated Machine Rows:

4 X 6 X 41kg

Leg Raises:

4 X 8

 

[KnightTemplar]

Week 19/Day 56

Trap Bar Deadlifts:

4 X 3 X 85kg

Trap Bar Rows:

3 X 8 X 45kg

Low Machine Rows:

3 X 10 X 40kg

Rope Pushdowns:

4 X 6 X 12kg

Dumbbell Curls:

4 X 6 X 6kg

Kneeling Press Ups:

4 X 8

 

[KnightTemplar]

Stair Climber:

12 Floors @ Level 5

 

[KnightTemplar]

End of Week 19.

A much better week for training than the previous one. I need to tweak the Program slightly, but it's about 95% there already.

 

[KnightTemplar]

Deload Week/Day 57

Smith Machine Bench Press:

3 X 3 X 34kg

Rope Pushdowns:

3 X 8 X 12.5kg

Low Machine Rows:

3 X 10 X 40kg

Assisted Pull-Ups:

3 X 5 X 35kg

Leg X:

3 X 10 X 20kg

 

[KnightTemplar]

Stair Climber:

14 Floors @ Level 5

 

[KnightTemplar]

Deload Week/Day 58

SS Bar Box Squats:

2 X 3 X 65kg

1 X 3 X 75kg

Swiss Bar Bench Press:

3 X 8 X 30kg

Seated Machine Rows:

3 X 8 X 41kg

 

[KnightTemplar]

Day 59(Deload Week)

Trap Bar Deadlifts:

1 X 3 X 65kg

1 X 3 X 75kg

1 X 3 X 90kg

Low Machine Rows:

3 X 12 X 40kg

One-Arm Pulldowns:

3 X 8 X 25kg

Chest Supported Dumbbell Rows:

3 X 8 X 14kg

 

[KnightTemplar]

Stair Climber:

15 Floors @ Level 5

 

[KnightTemplar]

Lest we forget...

 

[KnightTemplar]

Block 6

Week 20/Day 60

Trap Bar Deadlifts:

3 X 65kg

3 X 70kg

3 X 75kg

3 X 80kg

Low Machine Rows:

3 X 10 X 45kg

Assisted Pull-Ups:

3 X 6 X 32kg

Rope Pushdowns:

3 X 19 X 12.5kg

 

[KnightTemplar]

Stair Climber:

6 Floors @ Level 6

 

[KnightTemplar]

Week 20/Day 61

Football Bar Bench Press:

3 X 6 X 32.5kg

Swiss Bar Rows:

3 X 8 X 30kg

Chest Supported Dumbbell Rows:

3 X 10 X 16kg

Seated Rows:

3 X 6 X 48kg