JiP’s BodyBlog

Bench
77.5kg x 3

Chins
HG x 8 x 2
CG x 8 x 2

DB Bench
25kg x 8
25kg x 7
25kg x 6

Curls
27.5kg x 10 x 3

DB Face Pulls
10kg x 10 x 3

1:00

Front Squats
70kg x 3
75kg x 3
80kg x 3
85kg x 3
90kg x 2

Deadlifts
100kg x 3
120kg x 3
150kg x 5
170kg x 1

0:30

Squats
95kg x 5
100kg x 5
105kg x 5
110kg x 5
120kg  x 4

Press
47.5kg x 5 x 2
47.5kg x 4 x 4

Chins
BW x 8 x 4

Curls
27.5kg x 8 x 4

1:30

Bench
69kg x 5 x 4 [152lb]
60kg x 10
60kg x 8

DB Rows
25kg x 10 x 4

0:45

Squats
115kg x 5

Bench
76kg x 3
70kg x 4 x 3<strong />

DB Rows
25kg x 8 x 5

Dips
BW x 8 x 3
alternated with
Curls
25kg x 12 x 3

1:10

Front Squats
67.5kg x 3
72.5kg x 3
77.5kg x 3
82.5kg x 3
87.5kg x 3

Press
47.5kg x 4 x 6

Deadlifts
147.5kg x 5

Chins
9, 7, 7, 6, 6

1:10

Squats
110kg x 5 x 4

Bench
68kg x 5 x 4
62.5kg x 8
57.5kg x 10

Hammer Chins
8, 7, 6, 6, 6

1:40

Deadlift
70kg x 5
100kg x 3
120kg x 3
145kg x 5

0:15

Bench
60kg x 3
75kg x 3
72.5kg x 3
72.5kg x 2

Chins
8, 6, 6, 6, 5

Decline Sit Ups
20kg x 10 x 4

0:40

Front Squats
82.5kg x 3 x 5

Press
47kg x 5
47kg x 4 x 4

DB Rows
23.5kg x 10 x 4

Dips
BW x 8 x 4
alternated with
Curls
25kg x 10 x 4

1:10