CLEAN PULL

4 X 8 X 60KG

LAT PULL DOWNS

2 X 10 X 45KG

2 X 20 X 30KG

BENT OVER ROW

3 X 10 X 50KG

SEATED ROW

4 X 20 X 20KG

SWISS BALL ABS CRUNCH

4 X 30 X 10KG PLATES

HANGING KNEE LIFT

2 X 20 X BW

BARBELL ROTATION

1 X 50 X 20KG

This post has been edited by 0701k60230: Nov 21 2009, 10:23 PM

CARDIO DAY

HIIT TREADMILL 30 MINUTES 18 SECONDS
CYCLING 7 Minutes (Cool down)

ABS

SWISS BALL ABS CRUNCH

2 X 30 X 10KG PLATE

HANGING KNEE LIFT

2 X 20 X BW

PLANK

1 X 1 MINUTE X BW

Outdoor Run

Distance: 9.6KM

Time 45 Minutes 49 Seconds



This post has been edited by 0701k60230: Nov 27 2009, 06:32 AM

Outdoor Run

Distance: 10KM

Time: 48 Minutes and 10 Seconds

CHEST AND SHOULDERS

BARBELL BENCH PRESS
12X4X55KG

MACHINE CHEST PRESS
12X4X WHOLE STACKS

PEC DEC FLEYS
12 X 2 X WHOLE STACKS
10 X 1 WHOLE STACKS

SEATED OVERHEAD DUMBBELL EXTENSION
15 X 1 X 20.6KG
12 X 3 X 20.6KG

SEATED SWISS BALL DUMBBELL SHOULDER PRESS

12 X 1 X 32KG (Each arm 16KG)

8 X 1 X 32KG (Each arm 16 KG)

7 x 1 x 32KG (Each arm 16KG)

PUSH JERK

12 X 1 X 35KG

STANDING DUMBBELL SHOULDER PRESS

12 X 2 X 27KG (Each Arm 13.5KG)

12 X 1 X 25KG (Each Arm 12.5KG)

CHAIR AND DECLINE PUSH UPS

15 x 2 x BW

20 x 1 x BW

ABS

BARBELL ROTATION

30 X 2 X 35KG

HANGING KNEE LIFT

25 X 3 X BW

SWISS BALL CRUNCH

30 X 3 X 10KG PLATES

LEGS AND ABS

BARBELL SQUATS

12 X 1 X 50KG

10 X 1 X 52.5KG

12 X 1 X 55KG

BARBELL STEP UPS

15 X 3 X 35KG

SEATED LEG PRESS

15 X 3 X 100KG

20 X 1 X LIGHTWEIGHT

LEG EXTENSION

20 X 4 X LIGHTWEIGHT

LYING LEG CURL

12 X 2 X HEAVY WEIGHT

20 X 2 X LIGHWEIGHT

CALF RAISE

20 X 3 X 80KG

DEADLIFTS

12 X 2 70KG

8 X 1 X 80KG

4 X 1 X 85KG

3 X 1 X 90KG

ABS


HANGING LEG RAISE

25 X 1 X BW

20 X 1 X BW

Outdoor Run

Distance: 9.6KM

Time:46 Minutes

Note: Disappointed hihi. should have performed better

Cardio Day

HIIT TREADMILL 31 Minutes

ABS

HANGING KNEE LIFT

25 X 2 X BW

20 X 1 X BW

SWISS BALL CRUNCH

35 X 2 X 10KG PLATE

30 X 1 X 10KG PLATE

PLANK

45 SEC X 1

1 MINUTE 05 SEC X 1

LEGS

BARBELL SQUATS

15 X 3 X 50KG

DUMBBELL SQUAT TO ARMPIT

10 X 4 X 22KG DUMBBELLS

DUMBBELL BURNOUTS

50 X 3 X 22KG DUMBBELLS

30 X 1 X 22KG DUMBBELLS

SEATED LEG PRESS

15 X 4 X 100KG

LEG EXTENSION

15 X 3 X HEAVY

LYING LEG CURL

15 X 2 X HEAVY-WEIGHT

20 X 1 X LIGHTWEIGHT

CALF RAISE

20 X 3 X 80KG

CHEST & SHOULDER A.M.

Flat Machine Bench Press

12 X 1 X 80KG
20 x 1 x 40KG
10 X 1 X 70KG
20 X 1 X 40KG
10 X 1 X 60KG
20 X 1 X 40KG

Seated Chest Press

12 X 3 X WHOLE STACK

Pec Dec Fleys

10 X 3 X WHOLE STACK

Flat Bench Dumbbell Press

15 x 4 x 22KG

Dumbbell Push Press
12 X 4 X 27KG

Swiss ball Seated Shoulder Press
12 X 4 X 27KG

Standing Alternate Shoulder Press
8 X 1 X 27KG
10 X 3 X 25KG

P.M.

200 Varieties of Push Up


This post has been edited by 0701k60230: Dec 4 2009, 01:19 PM

Cardio Day

HIIT TREADMILL 30 Minutes 59 Seconds

ABS

Crunch

2 x 30 x BW

Swiss Ball Crunch

2 X 30 X 10KG Plate

Hanging Knee Lift

2 X 22 X BW

Barbell Rotation

1 X 30 X 40KG

Strength

Clean Pull

12 X 3 X 60KG

Lat Pull Downs

12 X 1 X 40KG
20 X 1 X 20KG
12 X 1 X 45KG
20 X 1 X 25KG
8 X 1 X 50KG
15 X 1 X 30KG

Barbell Step Up

12 X 3 X 40KG

Bent Over Row

12 X 3 X 50KG

Seated Cable Row

20 X 1 X 20KG
20 X 1 X 25KG
15 X 1 X 30KG

Barbell Shrugs to calf raise

2 X 15 X 60KG

Outdoor Run

Time: 48 Minutes 18 Seconds

Distance: 10KM

Outdoor Run

8/11/09

Distance: 9.6 KM

Time: 45 Minutes 27 Seconds

Today=REST

SHOULDER AND CHEST

Flat Machine Bench Press (SuperSet)

10 X 1 X 80KG/ 20 X 1 X 40KG
10 X 1 X 75KG/ 20 X 1 X40KG
12 X 1 X 60KG

Dumbbell Press

15 x 4 x 22KG

Seated Chest Press

12 X 4 X WHOLE STACK

Pec Dec Fleys

12 X 3 X WHOLE STACK

Dumbbell Push Press
12 X 4 X 25KG

Seated Shoulder Press
12 X 4 X 26KG

Dumbbell Standing Alternate Shoulder Press

10 X 2 X 30KG
8 X 1 X 30KG

Lateral Front Raises

12 X 4 X 7.5KG

LEGS

BARBELL SQUAT

15 X 3 X 50KG

DUMBBELL CLEAN PRESS TO ARMPIT

12 X 4 X 22KG

Barbell Step Ups

12 X 3 X 35KG

Barbell Shrugs to calf raise

15 X 3 X 70KG

Deadlifts

5 X 1 X 70KG
5 X 1 X 75KG
5 X 1 X 77.5KG
5 X 1 X 80KG
5 X 1 X 87.5KG

Depths Jump

12 X 3 X BW
6 X 1 X BW

Lateral Hurdle Jumps

35+ X 4 X BW

Dumbbell Burnouts

25 X 4 X 22KG

This post has been edited by 0701k60230: Dec 14 2009, 08:50 AM

Cardio Day

30 Minutes Rowing
21 Minutes HIIT Treadmill

Pull Ups

200 Push Ups- 13/12/2009

Cardio Day

31 Minutes HIIT treadmill

ABS

Weighted Crunch

2 X 30 X 10KG

BW Crunch

3 X 15 X BW

Hanging Knee Lift

3 X 20 X BW

Cardio Day

Time: 45 Minutes 40 Seconds

Distance:9.6KM

Type:Outdoor Run