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.
Apple slices, peanut butter and choc fingers
delish
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
A few days food prep
Chicken and Spring Onion
Sweet Potatoe Wedges
Carrots, Cauliflower and Broccoli
Basmati Rice and Pease
Wednesday 25th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps
Weights:
Compound Movements
Box Squat: 60 x 8 / 100 x 5 / 140 x 5 / 150 x 5
Incline Bench: 60 x 8 / 80 x 5 / 90 x 5 / 100 x 3 (2 forced reps) / 60 x 5
Clean: 40 x 8 / 40 x 5 / 40 x 6
Push Press: 40 x 8 / 50 x 5 / 60 x 5
Deadlift: 80 x 6 / 100 x 5 / 140 x 5 / 180 x 3 / 190 x 1
Cardio:
3x 400 metre rows
