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
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
Saturday 28th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps
Weights:
Deadlift: 60 x 8 / 100 x 5 / 140 x 5 / 180 x 3 / 200 x 1
Incline Bench: 50 x 12 / 70 x 8 / 85 x 3 / 70 x 11 / 70 x 8 (negatives) / 50 x 19 / 50 x 8
Romanian Deadlift: 70 x 10 / 90 x 10 / 110 x 10 / 130 x 5 / 60 x 10
Smith Shoulder Press (Smith bar weight not included): 30 x 10 / 50 x 9 / 55.5 x 8 / 35 x 10 / 35 x 6 (negative) / 30 x9
Squat (narrow stance): 60 x 5 / 70 x 5 / 80 x 5 / 80 x 5 / 60 x 10
Cardio
Before: Crosstrainer - Level 8, 5 minutes
Thursday 26th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps
Weights:
Back
Chin Ups: 8 / 8 / 8
Yates Row: 60 x 15 / 70 x 12 / 80 x 10 / 90 x 10
Wide Lat Pull Down: 45 x 15 / 75 x 12 / 85 x 8 / 90 x 7
Low Single Arm Cable Row: 20 x 15 / 30 x 10 / 40 x 10 / 40 x 10
Seated Row: 40 x 15 / 55 x 12 / 60 x 10 / 60 x 10
Cable Pullover: 25 x 10 / 30 x 10 / 35 x 8 / 37.5 x 8
Wide-grip Pull Ups (Jump up, then slow on the negative): 3 / 3 / 3
Biceps
Dumbbell Curls: 15 x 15 / 20 x 10 / 20 x 11 / 20 x 15
Single Arm Machine Curl: 20 x 10 / 25 x 10 / 30 x 8 / 35 x 5
Incline Bench Hammer Curls: 7.5 x 10 / 10 x 10 / 10 x 10
Cable Curls: 20 x 8 / 22.5 x 8 / 25 x 8
Abs
Standing Cable Crunch: 30 x 20 / 35 x 20 / 37.5 x 20 / 40 x 20
Hanging Knee Raise: 8 / 8 / 8
Balance Ball Crunch: 18 / 18 / 18
Cardio
Before: Crosstrainer - Level 8, 5 minutes
After: Crosstrainer - Moderate Intensity, 25 minutes
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
