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.

New PB in the gym!

Cross Body Hammer Curls - 32.5kg in each hand, for 15 reps per hand.

Dropping down next week, want to have a lot more focus on the pinch at the top and control on the way down. Still happy I moved this, want to hit this exercise comfortably with a lower weight with more slow-down on the negative.

All the other dumbbells were taken so had to man up and go up to the 32.5s from the 25s. 

Really want to even out the peaks on my biceps so that’s the main focus for a while now

Wednesday 1st Feb. 2012 - Training Log

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

Weights:

Back

Deadlift:  60 x 8 / 100 x 6 / 140 x 5 / 180 x 3 / 200 x 2 / 210 x 1
Barbell Row:  60 x 10 / 80 x 8 / 80 x 8 / 100 x 8
Wide Lat Pull Down:  75 x 12 / 85 x 8 / 90 x 8 /90 x 8 / 105 x 5
Negative Rep Pull Up:  3 / 3 / 3
Cable Pull Over:  27.5 x 12 / 32.5 x 8 / 35 x 8 / 37.5 x 8

Bicep

Dumbbell Curl (SuperSet with Close Grip Barbell Curl):  15 x 15 (15 x 10) / 22.5 x 8 (15 x 10) /  22.5 x 8 (15 x 10) / 22.5 x 6 (15 x 10)
Concentration Curl:  10 x 12 / 12.5 x 12 / 15 x 10 / 17.5 x 10

Abs

Hanging Knee Raise:  13 / 11 / 10
Balance Ball Crunch:  18 / 15 / 15

Cardio

Before: Crosstrainer - Level 8, 10 minutes
After:  Crosstrainer - Level 10, 9 minutes

Tuesday 31st Jan. 2012 - Training Log

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

Weights:

Quads

Leg Extension:  105 x 12 / 125 x 11 / 145 x 10 / 152.5 x 9
Squat:  60 x 10 / 100 x 10 / 120 x 5 / 140 x 5 / 60 x 10 / 60 x 10 (negative)
Leg Press (narrow stance):  178 x 12 / 178 x 12 / 188 x 10 / 198 x 12

Hamstrings

Seated Leg Curl:  84 x 12 / 98 x 12 / 105 x 10 / 112 x 8
Romanian Deadlift:  60 x 10 / 100 x 10 / 120 x 10 / 140 x 6
Lying Leg Curl:  30 x 12 / 40 x 8 / 40 x 8

Calves

Standing Calf Raise:  45 / 45 / 45 / 45
Vibration Plate Work

Cardio

Before: Crosstrainer - Level 8, 10 minutes
After:  Step Up - Level 10, 20 minutes

Monday 30th Jan. 2012 - Training Log

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

Weights:

Chest

Machine Hammer Press:  77 x 12 / 84 x 15 / 91 x 12 / 98 x 10 / 105 x 8
Incline Machine Press:  55 x 12 / 65 x 12 / 75 x 9 / 80 8
Machine Flye:  50 x 8 / 50 x 10 / 55 x 10 / 55 x 8
Flat Bench:  50 x 12 / 65 x 8 / 75 x 8 / 80 x 6
Incline Bench:  60 x 5 / 60 x 8 / 60 x 8 / 65 x 8

Triceps

V-Grip Press Down:  40 x 25 / 50 x 12 / 50 x 12 / 55 x 10
Straight Bar Overhead Extension:  22.5 x 12 / 25 x 8 / 27.5 x 10 / 30 x 10
Reverse Grip Single Arm Curl:  12.5 x 12 / 12.5 x 12 / 15 x 10 / 15 x 9
Straight Bar Press Down:  40 x 10 / 40 x 9 / 40 x 8

Abs

Balance Ball Crunches:  20 / 20 / 20
Frog Crunch:  15 / 15 / 15

Cardio

Before: Crosstrainer - Level 8, 10 minutes
After:  Step up - Level 10, 20 minutes