Become the wolf

Tuesday 7th Feb. 2012 - Training Log

Note:  All weights are in KG’s, and it’s laid out as Weight x Reps

Weights:

Hamstrings

Lying Leg Curl:  30 x 20 / 40 x 12 / 45 x 10 / 50 x 8 / 45 x 10
Barbell Lunges:  40 x 10 / 60 x 7 / 60 x 6 / 60 x 7
Romanian Deadlift:  60 x 10 / 90 x 8 / 110 x 5 / 130 x 5
Seated Leg Curl (FST-7):  70 x 10 / 77 x 10 / 77 x 10 / 77 x 10 / 77 x 10 / 70 x 10 / 70 x 10

Quads

Barbell Squat:  60 x 8 / 100 x 5 / 120 x 5 / 140 x 5 / 60 x 10 (negaties)
Single Leg Press:  61 x 10 / 97 x 8 / 106 x 8 / 115 x 8
Leg Extension (FST-7):  77 x 10 / 77 x 10 / 70 x 10 / 70 x 10 / 70 x 10 / 70 x 10 / 70 x 10 / 70 x 10

Calves

Calf Press:  106 x 25 / 106 x 20 / 97 x 20 / 97 x 18
Standing Calf Raise:  40 / 40 / 40 / 40

Cardio:

Before:  Crosstrainer - 15 minutes, Level 7, Warmup
After:  Treadmill - 45 minutes, Moderate instensity

Monday 6th Feb. 2012 - Training Log

Note:  All weights are in KG’s, and it’s laid out as Weight x Reps

Weights:

Chest

Flat Bench Press:  20 x 25 / 60 x 12 / 75 x 10 / 85 x 10 / 95 x 8
Machine Hammer Press:  77 x 10 / 84 x 10 / 91 x 8 / 100.5 x 8 
Incline Machine Press:  55 x 12 / 65 x 10 / 72.5 x 9 / 77.5 x 6
Incline Dumbbell Press:  25 x 8 / 25 x 8 / 27.5 x 6
Machine Flye (FST-7):  55 x 10 / 55 x 10 / 50 x 10 / 50 x 10 / 50 x 10 / 45 x 10 / 45 x 10

Triceps

V-Grip Press Down:  40 x 15 / 45 x 10 / 50 x 8 / 50 x 7
Straight Bar Overhead Extension:  25 x 12 / 30 x 10 / 32.5 x 10 / 40 x 6
Single Arm Reverse Curl:  12.5 x 10 / 15 x 10 / 17.5 x 10 / 17.5 x 10

Abs

Standing Cable Crunch:  35 x 20 / 40 x 20 / 40 x 18
Balance Ball Crunch:  12 / 12 / 12

Cardio:

Before:  Crosstrainer - 15 minutes, Level 7, Warmup
After:  Crosstrainer - 32 minutes, Level 7, HIIT

Friday 3rd Feb. 2012 - Training Log

Note:  All weights are in KG’s, and it’s laid out as Weight x Reps

Weights:

Biceps

Arm Blaster Barbell Curl:  30 x 12 / 35 x 10 / 42.5 x 7 / 45 x 9
Crossbody Dumbbell Hammer Curl:  20 x 15  / 25 x 15 / 25 x 15 / 32.5 x 15
Single Arm Machine Curl:  25 x 10 / 30 x 11 / 32.5 x 9 / 35 x 8
Close Grip Barbell Curl (Superset with Wide Grip):  15 x 20 (15 x 10) / 15 x 15 (15 x 10) / 17.5 x 15 (17.5 x 10) / 20 x 10 (20 x 10)

Triceps

Dips:  11 / 11 / 13 / 10
Straight Bar Press Down (Concentration Style):  30 x 12 / 35 x 10 / 35 x 10 / 37.5 x 8
Incline Bench V-Grip Press Down:  20 x 15 / 27.5 x 15 / 35 x 12 / 40 x 10
Reverse Cable Curl:  20 x 15 / 27.5 x 12 / 32.5 x 10 / 35 x 8
French Press:  25 x 12 / 30 x 10 / 35 x 10 / 40 x 6


Cardio: 

Before: Crosstrainer - level 7, 10 minutes / 

Thursday 2nd Feb. 2012 - Training Log

Note:  All weights are in KG’s, and it’s laid out as Weight x Reps

Weights:

Shoulders

Behind Back Cable Lateral Raise:  7.5 x 10 / 10 x 9 / 10 x 10 / 10 x 10
Cable Crossover:  5 x 12 / 7.5 x 10 / 7.5 x 10 / 10 x 7
Behind Back Smith Press (smith weight not inc.):  20 x 8 / 25 x 10 / 30 x 8 / 35 x 8
Front DB Raise:  12.5 x 10 /  15 x 10 / 17.5 x 9 / 20 x 8
Machine Press:  35 x 12 / 55 x 12 / 70 x 8 / 80 x 6 
Upright Row:  40 x 10 / 45 x 10 / 50 x 8 / 55 x 10

Traps

Dumbbell Shrug:  50 x 12 / 50 x 12 / 50 x 15 / 50 x 12
Plate Shrug:  20 x 30 / 20 x 30 20 x 30 / 20 x 30
Rear Delt Machine Flye:  40 x 10 / 55 x 10 / 55 x 9 / 55 x 9

Calves

Seated Smith Calf Raise (Smith weight not inc.):  30 x 20  / 50 x 15 / 50 x 15 / 50 x 20 
Standing Calf Raise:  40 / 40 / 40 / 40
Vibration Plate work

Cardio:  

Before: Crosstrainer - level 7, 10 minutes

Did a circuit class after

The key to my exercise program is this one simple truth: I hate my body.

 the second you look in the mirror and you’re happy with what you see, you just lost the battle.