DEFY NZ Fitness

26/12/2021

Been a while

👌👏

30/12/2020

Push day

Swiss bar press - 75kg x7reps x2sets
Incline DB press - 30kg x7 x2

I find both of these movements put less strain on the shoulders

28/12/2020

Early morning strength focused upper pull workout

Chinups - +21kgs x 3 reps x 2 sets
Spider Rows - 65kgs x5 x 2
Single arm cable rows - 35kgs x5 x2

10/10/2020

Today's upper push and pull pull movements (strength block)

Overload Bench press - 105kg x3 x4
Incline Bench press - 65kg x7 x4
Lat pull down - 55kg x10 x4
Spider row - 56.5kg x10 x4
Cable row - 30kg x10 x4 (each side)
Tricep push downs
Bicep curls

01/08/2020

Getting back to squatting

Back Squats - 110kg x7 x4
Safety Bar Squats - 85kg x7 x4

29/06/2020

Today's pull strength workout

Weighted pullups - 22.5kg x2 x5
Spider rows - 62.5kg x5 x5
Pull downs - 60kg x5 x4
Curls 😃 - 20kg x10 x3

20/06/2020

135kg 2RM

13/06/2020

Squat Sunday

OL Back squats - 147.5kg x2 x4
Safety Bar squats - 100kg x5 x4

06/06/2020

06/06/2020

Posted • We understand these times can be difficult when challenging institutions or organisations - but we must speak up. Be it for the Sikhs in 1984 or for . We come from a bloodline which stood up for those who couldn’t. ⠀
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Artist- ⠀
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#1984

06/06/2020

Squat Sunday

Overload Back squats 145kg x2 x4
Safety Bar Squats 92.5kg x6 x4

28/05/2020

What's the last thing you taught someone?