Goals & Gains The Dark Knight(Templar)Returns.

[KnightTemplar]

Week 40/Day 118

Smith Machine JM Press:

4 X 2 X 77kg

SS Bar Box Squats:

4 X 2 X 77kg

Cable Rows:

3 X 8 X 45kg

Leg Raises:

3 X 8

 

[KnightTemplar]

Week 40/Day 119

Swiss Bar Bench Press:

4 X 4 X 40kg

Swiss Bar Rows:

3 X 7 X 45kg

RDL's:

3 X 7 X 45kg

 

[KnightTemplar]

Week 40/Day 120

Trap Bar Deadlifts:

4 X 2 X 90kg

One-Arm Pulldowns:

3 X 10 X 35kg

Chest Supported Dumbbell Rows:

3 X 8 X 22kg

Leg Raise:

3 X 10

Push Ups:

3 X 3

 

[KnightTemplar]

Stair Climber:

10 Floors @ Level 10

 

[KnightTemplar]

End of Week 40.

End of Block 10.

 

[KnightTemplar]

 

[KnightTemplar]

Week 41(Reload)

Smith Machine JM Press:

3 X 5 X 37kg

Chin Grip Pulldowns:

3 X 8 X 30kg

Cable Rows:

2 X 12 X 35kg

Trap Bar Deadlifts:

3 X 3 X 70kg

 

[KnightTemplar]

Stair Climber:

10 Floors @ Level 10

 

[KnightTemplar]

Week 41(Reload)

Swiss Bar Bench Press:

2 X 35kg

2 X 35kg

2 X 40kg

2 X 45kg(PR)

Swiss Bar Rows:

3 X 8 X 45kg

Cable Rows:

2 X 12 X 48kg

 

[KnightTemplar]

Week 41(Reload)

Smith Machine JM Press:

3 X 3 X 39kg

SS Bar Box Squats:

3 X 3 X 65kg

One-Arm Pulldowns:

3 X 5 X 37kg

Chest Supported Dumbbell Rows:

3 X 5 X 24kg

 

[KnightTemplar]

Stair Climber:

10 Floors @ Level 10

 

[KnightTemplar]

End of Block 10

 

[KnightTemplar]

 

[KnightTemplar]

Block 11/Week 42

Smith Machine Close Grip Bench:

3 X 34kg

3 X 39kg

3 X 41kg

3 X 47kg

Smith Machine JM Press:

3 X 5 X 39kg

Chin-Grip Pulldowns:

3 X 8 X 35kg

Cable Rows:

3 X 8 X 50kg

Low Cable Rows:

3 X 8 X 50kg

 

[KnightTemplar]

Week 42/Day 122

Smith Machine JM Press:

3 X 3 X 41kg

Trap Bar Deadlifts:

3 X 3 X 85kg

One-Arm Pulldowns:

3 X 5 X 40kg

Chest Supported Dumbbell Rows:

3 X 6 X 24kg

 

[KnightTemplar]

Week 42/Day 123

SS Bar Box Squats:

4 X 3 X 70kg

Dumbbell Bench Press:

3 X 8 X 14kg

Chest Supported Dumbbell Rows:

3 X 8 X 24kg

RDL's:

3 X 8 X 40kg

Chin-Grip Pulldowns:

3 X 6 X 40kg

 

[KnightTemplar]

Stair Climber:

9 Floors @ Level 11

 

[KnightTemplar]

End of Week 42.

 

[KnightTemplar]

Week 43/Day 124

Smith Machine Bench:

3 X 34kg

3 X 41kg

3 X 42kg

3 X 47kg

SS Bar Squats:

4 X 3 X 72kg

RDL's:

4 X 8 X 40kg

Chin-Grip Pulldowns:

3 X 8 X 40kg

Low Machine Rows:

4 X 8 X 50kg

 

[KnightTemplar]

Stair Climber:

10 Floors @ Level 11