Hello all.
I wanted to post my number before and after I got Andy as my coach, I have been happy with the progress, the body is up and the weights are going up also. I am getting new personal bests in all almost all sessions.
Before coaching
Flat bench 60 kg 3 reps
Incline dumbbell 20 kg 6 reps
Decline 40 kg 6-8 reps
flies dumbbell 10-12 kg 8-10 reps
Triceps
dips weight plate machine 40 kg each side 6-7 reps
Bicep curls seated 10-12 reps 6-8 reps
Legs
squats 100 kg 6 reps
Leg press single leg 40 kg each side 6-10 reps
Stiff legged deaflifts 70-80 kg 6-8 reps
Back
bent over rows
80 -90 kg 6-8 reps
dumbbell row 40 kg 6-8 reps
shoulders
dumbbell press 15 kg 6-10 reps
dumbbell side 10 kg 6-8 reps
shrugs dumbbell 40 kg 6-8 reps
Now what I am lifting
Flat bench 60 kg 8 reps, 90 kg 3 reps
Incline dumbbell 30 kg 6 reps
Decline 50 kg 6-8 reps
flies dumbbell 15 kg 8-10 reps
Triceps
dips weight plate machine 55 kg each side 6-7 reps
Bicep curls seated 12-15 kg reps 6-8 reps
Legs
squats 125 kg 8 reps, 130 kg 4-5 reps
Leg press single leg 74-80 kg each side 6-10 reps
Stiff legged deadlifts 125-130 kg 7-8 reps
Back
bent over rows
105 kg 6-8 reps
dumbbell row 50 kg 6-8 reps
shoulders
dumbbell press 22kg 6-8 reps
dumbbell side 10 kg 12-15 reps
shrugs dumbbell 55 kg 8-10 reps
