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2011 august 31st standing military press 3 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 4 x 12 for each arm (3kg) barbell shrugs 4 x 12 (22.5k 29th vertical back* half squat 10 x 12 (22.5kgs) single leg calf raises 3 x 30 note: both the squat and calf raises were done on a two inch block. calf raises done without dumbbells standing military press 3 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 4 x 12 for each arm (3kg) barbell shrugs 4 x 12 (22.5k about 50 off vertical 27th vertical back half squat 7 x 12 (22.5kgs) single leg calf raises 3 x 30 26th standing military press 3 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 4 x 12 for each arm (3kg) barbell shrugs 4 x 12 (22.5k 24th vertical back half squat 6 x 12 (22.5kgs) single leg calf raises 3 x 30
standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (22.5k 22nd vertical back half squat 6 x 12 (22.5kgs) single leg calf raises 3 x 30 standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (22.5k 20th vertical back half squat 5 x 12 (22.5kgs) single leg calf raises 3 x 25 note: both the squat and calf raises were done on a two inch block. calf raises done without dumbbells 19th standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (22.5k 17th vertical back half squat 5 x 12 (22.5kgs) single leg calf raises 3 x 25 standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (22.5k 15th standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (22.5k 14th vertical back half squat 5 x 12 (22.5kgs) single leg calf raises 2 x 24 12th standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (22.5k 10th vertical back half squat 5 x 12 (22.5kgs) single leg calf raises 2 x 24 standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (22.5k 8th vertical back half squat 5 x 12 (22.5kgs) single leg calf raises 2 x 24 standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (22.5k 6th vertical back half squat 5 x 12 (22.5kgs) single leg calf raises 3 x 24 5th standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (22.5k 4th vertical back half squat 3 x 12 (22.5kgs) single leg calf raises 1 x 24 3rd vertical back half squat 5 x 12 (22.5kgs) single leg calf raises 2 x 24 standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (22.5k 1st squat 3 x 12 (22.5kgs) single leg calf raises 2 x 24 standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (22.5k |