Goals & Gains The Dark Knight(Templar)Returns.

[KnightTemplar]

Week 34/Day 102

Swiss Bar Bench:

4 X 6 X 35kg

Swiss Bar Rows:

3 X 8 X 47kg

Machine Rows:

3 X 8 X 47kg

 

[KnightTemplar]

The important part was being strong enough to beat the cancer. With that strength of will, you'll rally back just fine.

Muscle atrophy is a slow but easy fix.

Thank you. I appreciate the support.

 

[KnightTemplar]

Week 34/Day 103

Safety Bar Box Squats:

3 X 5 X 70kg

RDL's:

3 X 8 X 42kg

Low Machine Rows:

3 X 8 X 55kg

Assisted Pull-Ups:

3 X 8 X 42kg

 

[KnightTemplar]

Stair Climber:

11 Floors @ Level 9

 

[KnightTemplar]

"Bob" Heavy Bag Work: 20 Minutes.

 

[KnightTemplar]

End of Week 34

 

[KnightTemplar]

 

[KnightTemplar]

Week 35/Day 104

Smith Machine JM Press:

3 X 6 X 36kg

One-Arm Pulldowns:

3 X 10 X 30kg

Chest Supported Dumbbell Rows:

3 X 10 X 18kg

Trap Bar Deadlifts:

3 X 5 X 80kg

 

[Fahcough]

Do you count the stairs day as legs or cardio? I vote both so you can do more curls

 

[KnightTemplar]

Do you count the stairs day as legs or cardio? I vote both so you can do more curls

I use the Stair Climber for Cardio, as it's very low impact.

My strength training for legs is Safety Bar Box Squats and, to a lesser extent, Trap Bar Deadlifts.

 

[KnightTemplar]

Week 35/Day 105

Swiss Bar Bench Press:

4 X 6 X 36kg

Swiss Bar Rows:

3 X 10 X 47kg

Machine Rows:

3 X 10 X 55kg

 

[KnightTemplar]

End of Week 35.

 

[KnightTemplar]

Week 36/Day 106

Swiss Bar Bench Press:

3 X 6 X 37kg

Swiss Bar Rows:

2 X 12 X 47kg

Seated Rows:

2 X 12 X 55kg

 

[KnightTemplar]

Week 36/Day 107

Smith Machine JM Press:

3 X 6 X 36kg

Assisted Pull-Ups:

3 X 8 X 40kg

Trap Bar Deadlifts:

2 X 5 X 85kg

 

[KnightTemplar]

Stair Climber:

11 Floors @ Level 9

 

[KnightTemplar]

Week 36/Day 108

SS Bar Box Squats:

2 X 5 X 72kg

RDL's:

2 X 12 X 42kg

Chest Supported Dumbbell Rows:

3 X 6 X 20kg

One Arm Pulldowns:

2 X 12 X 30kg

Dumbbell Bench:

3 X 8 X 10kg

 

[KnightTemplar]

Stair Climber:

12 Floors @ Level 9

End of Week 36

 

[KnightTemplar]

 

[KnightTemplar]

Week 37/Day 109(Reload)

Trap Bar Deadlifts:

3 X 3 X 87kg

One Arm Pulldowns:

3 X 6 X 32.5kg

Chest Supported Dumbbell Rows:

3 X 6 X 20kg

Dumbbell Bench Press:

3 X 6 X 12kg

 

[KnightTemplar]

Stair Climber:

14 Floors @ Level 9