Great day at the Bodypower Expo. The UK dont get much of a chance to see international atlhletes like Dana and Larissa so it was a great honour for them to come to the UK and meet there fans.
Hack squat
15@100kg, 15@120kg, 15@140kg,15@160kg
Single leg press
left 15@40kg,15@70kg,15@80kg,7@80kg
right 15@40kg,15@70kg,5@80kg
Single leg curl
left 20@25kg,16@30kg,15@35kg
right 15@25kg,15@30kg,14@35kg
Leg extension
left 15@17.5kg, 15@20kg,15@25kg,15@30kg
right 15@17.5,15@20kg, 15@25kg, 15@20kg
deadlift
2@15@20kg
back extension (bodyweight)
3@15
lower back held up nicely
Dumbell row
15@26kg, 15@28kg,15@30kg, 10@32kg
wide grip pull up
12,6,5,7
Standing pull down
15@21.5,15@23.75kg, 15@23.75kg
Barbell Curl
15@22.5kg, 15@25kg, 10,5@25kg, 10,5@25kg
cable curl
15@17.5,9@15kg
twinge in right foream
Bench Press (dumbells)
15@24kg, 15@28kg,15@28kg,12,3@28kg
incline bench press (barbell)
15@30kg, 15@40kg, 9,3,3,@45kg
Incline dumbell fly
15@14kg,15@14kg,15@14kg
Cable cross over (lowest point)
15@5kg, 15@5kg, 15@5kg
Tricep push down
15@17.5,15@25kg, 9@30kg
Cable overhead extension
15@11.25, 14@11.25, 10,5@11.25kg
Dips SS with tricep kick backs
Right tricep was cramping big time
Arnold Press:
3@15@18kg, 1@ 9,3,2 @20kg
Lateral raise:
1@15@8kg,
left 12@8kg, 11,4@8kg
right 15@8kg,14,1@8kg
Cable raise:
3@15@5kg
High Rear delt cable raise:
12@5kg, 9,3@5kg, 12@5kg
Dumbell shrug
15@26kg, 15@26kg, 15@26kg,16@26kg
Calf raises on leg press 4@30@20kg
Seated Calf raise: 4@20@30kg
Hack Squat
3 @ 100kg @ 15 reps, 1 @ 100kg @ 17 reps
Leg Curl
left leg: 20@20kg, 15@25kg, 20@25kg, 20@25kg,
Right leg: 15@25kg, 15@25kg, 15@25kg
Leg press:
left leg: 15@40kg, 16@50kg, 19@70kg, 10@70kg
right leg: 15’40kg, 15@50kg, 10@70kg
Leg extension:
Left leg: 15@15kg, 16@15kg, 17@15kg, 15@17.5kg
Right leg: 15@15kg, 15@15kg, 15@15kg
Dumbell row
10@36kg, 10@38kg, 10@40kg
Lat pull down (Plate loaded)
10@100kg, 10@115kg, 7,3@100kg 3 sec eccentric
Bent over row
3x 10@40kg
Seated good mornings SS Deadlift
3@10@30kg, 3@10@30kg
Pull ups
10,10 , 8, 6
Hack Squat
10@100kg, 10@150kg, 10@170kg, 10@180kg, 10@200kg
Leg Extension
left leg 12@30kg,12@35kg,12@37.5kg,8@40kg,3@42.5kg
right leg 10@30kg,10@35kg, 10@37.5kg, 10@40kg, 5@42.5kg
Single leg press
Left leg: 12@50kg, 12@60kg, 12@70kg, 12@80kg
right leg: 10@50kg, 10@60kg, 10@70kg, 10@80kg
Leg Curl
left leg 12@25kg, 12@30kg, 12@35kg
right leg 10@25kg, 10@30kg, 10@35kg
Hack Squat
10@100kg,10@140kg,10@150kg, 10@180kg,10@190kg,10@200kg, 10@210kg, 8@220kg
Leg Curl
10@35kg, 10@40kg, 10@45kg, 10@50kg,10@50kg,10@55kg, 9@50kg,
left leg only 10@25kg, 10@25kg, 10@30kg, 10@30kg
Leg extension
left leg: 12@25kg, 12@30kg, 11@30kg,10,2@35kg
right leg: 10@25kg, 10@30kg, 10@30kg, 10@35kg
Arnold Press
10@30kg, 7@34kg, 6@34kg
Lateral raise lying on bench
3 sets @ 10 reps @ 10kg
Reverse fly
3 sets @ 10 reps @10kg
Barbell Press
10@20kg,10@30kg,6,4@35kg
Calf raises on Hack squat
20@0kg, 20@10kg,15,5@15kg, 14,6@15kg, 18,2@15kg, 15@20kg, 15@30kg, 15@40kg, 15@45kg, 10@50kg
Standing calf raises Barbell (30kg)
10 (feet inward), 10 (feet middle) 10 (feet turned out) x3
Lat pull down
10@50kg, 10@100kg, 10@110kg, 8,2@115kg
Close grip pull down
10@50kg, 10@60kg,10@70kg
Dumbell Row
10@34kg, 10@36kg, 8@38kg
Deadlift SS with Pull down twists
3 sets @17.5kg
Hack Squat
10@120kg, 10@140kg, 10@150kg, 10@160kg,10@160kg, 10@160kg, 10@160kg, 10@180kg, 10@190kg, tried 200kg no rep legs were dead
Leg extension
Both legs 10@40kg, 10@40kg, 10@50kg
Left leg 12@20kg, 12@22.5kg,12@25kg,12@27.5kg, 8,2,2,@30kg, 10,2@30kg
Right Leg 10@20kg, 10@22.5kg, 10@25kg, 10@27.5kg, 10@30kg,10@30kg
Kettlebell Front squat
x2 24kg 10,10
Bench Press
10@40kg, 10@60kg, 10@70kg, 6@80kg, 4@90kg
Incline Dumbell press
10@30kg, 8@32kg, 6@32kg
Incline Dumbell fly
10@16kg,10@14kg, 10@16kg
Chest Pull over
10@28kg, 10@28kg
Smith machine incline SS pressups
10@40kg, 10
10@40 10
