8/1/2012

Chest:
Flat Bench Press:
12 x 4 x 25kg

Incline Bench Press:
12 x 1 x 15kg
10 x 2 x 15kg
8 x 1 x 15kg

DB Fly:
12 x 4 x 10kg

Cable Cross:
12 x 2 x 30kg
10 x 2 x 25kg

Triceps:
Triceps Extension:
12 x 4 x 12.5kg

Triceps Kickback:
12 x 4 x 12.5kg

Triceps Pull Down:
12 x 1 x 15kg
10 x 1 x 15kg
8 x 2 x 15kg

Cardio:
Jog:
7min - 1.95km

11/1/2013

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Cross and Jugs
Difficulty: 2/5
Attempts: 1/10
Progress: 100%

Boulder Route 2:
Technique: Dynamic and Contact Strength
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 3:
Technique: Balancing and Fear
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 4:
Technique: Dynamic and Power
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Balancing and Body Positioning
Difficulty: 4/5
Attempts: 3/10
Progress: 100%

Boulder Route 6:
Technique: Heel Hook and Power
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 7:
Technique: Strength and Footwork
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 8:
Technique: Footwork and Power
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 9:
Technique: Heel Hook and Power
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 10:
Technique: Crimp and Dynamic
Difficulty: 4/5
Attempts: 4/10
Progress: 30%

Boulder Route 11:
Technique: Body Balance and Footwork
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 12:
Technique: Crimp and Core
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 13:
Technique: Crimp and Contact Strength
Difficulty: 4/5
Attempts: 4/10
Progress: 40%

Did once 2 months ago. Check back my post. Recently been slacking due to projects so i lost quite some muscle.

13/1/2013

Legs:
Leg Press:
12 x 2 x 100kg
8 x 2 x 100kg

Deadlift:
12 x 3 x 30kg
8 x 1 x 30kg

Leg Extension:
12 x 4 x 30kg

Leg Curl:
12 x 2 x 30kg
10 x 2 x 30kg

Shoulders:
Shoulder Press:
12 x 4 x 20kg

Side Lats:
8 x 4 x 12.5kg
6 x 4 x 12.5kg

Front Lats:
12 x 2 x 7.5kg
10 x 2 x 7.5kg

Shrugs:
12 x 2 x 25kg
10 x 2 x 25kg

Cardio:
Jog:
10min - 2.00km

14/1/2012

Should have just stayed home and rest...

Back:
Cable Row:
12 x 2 x 35kg
10 x 1 x 35kg
8 x 1 x 35kg

BB Bend Over Row:
12 x 4 x 30kg

Lat Pull Down:
12 x 4 x 35kg

Biceps:
BB Curl:
12 x 1 x 15kg
10 x 3 x 15kg

DB Curl:
10 x 1 x 10kg
8 x 2 x 10kg
7 x 1 x 10kg

Hammer Curl:
8 x 2 x 10kg
6 x 2 x 10kg

Cardio:
Jog:
7min - 1.36km

17/1/2012

Chest:
Flat Bench Press:
12 x 4 x 30kg

Incline Bench Press:
12 x 4 x 15kg

DB Fly:
10 x 2 x 12.5kg
8 x 2 x 12.5kg

Cable Cross:
12 x 4 x 30kg

Triceps:
Triceps Extension:
12 x 4 x 15kg

Triceps Kickback:
12 x 4 x 15kg

Triceps Pull Down:
12 x 4 x 15kg

Cardio:
Jog:
10min - 1.99km

19/1/2013

Legs:
Leg Press:
12 x 4 x 100kg

Deadlift:
12 x 4 x 30kg

Leg Extension:
12 x 4 x 35kg

Leg Curl:
12 x 4x 30kg

Shoulders:
Shoulder Press:
12 x 4 x 25kg

Side Lats:
8 x 4 x 12.5kg

Front Lats:
10 x 2 x 10kg
8 x 2 x 10kg

Shrugs:
12 x 4 x 25kg

20/1/2013

Rock Climbing
Endurance Training:
Advance Lead Wall Traversing:
40 moves x 2
30 moves x 1

Advance Boulder Wall Traversing:
25 moves x 1

Technique Training:
Lead Route 1:
Technique: Footwork and Endurance
Difficulty: 4/5
Clean: No

Boulder Route 1:
Technique: Overhang and Strength
Difficulty: 4/5
Attempts: 3/10
Progress: 60%

Boulder Route 2:
Technique: Side Pull and Cross
Difficulty: 4.5/5
Attempts: 4/10
Progress: 20%

Boulder Route 3:
Technique: Body Balance and Core
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 4:
Technique: Strength and Power
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Pocket and Pinch
Difficulty: 4.5/5
Attempts: 4/10
Progress: 10%

22/1/2012

Chest:
Chess Press:
12 x 1 x 35kg
10 x 2 x 35kg
7 x 1 x 35kg

Legs:
Leg Press:
12 x 1 x 110kg
10 x 3 x 110kg

Back:
Lat Pull Down:
12 x 2 x 40kg
10 x 2 x 40kg

Shoulders:
Shoulder Press:
12 x 2 x 25kg
10 x 1 x 25kg
8 x 1 x 25kg

Triceps:
Triceps Pull Down:
12 x 1 x 15kg
10 x 3 x 15kg

Biceps:
Cable Curl:
12 x 2 x 12.5kg
10 x 2 x 12.5kg

Cardio:
Jog:
10min - 1.90km

29/1/2012

Chest:
Flat Bench Press:
12 x 2 x 35kg
8 x 2 x 35kg

Incline Bench Press:
12 x 4 x 20kg

DB Fly:
12 x 2 x 12.5kg
8 x 2 x 12.5kg

Cable Cross:
10 x 4 x 35kg

Triceps:
Triceps Extension:
15 x 1 x 15kg
13 x 3 x 15kg

Triceps Kickback:
15 x 2 x 15kg
12 x 2 x 15kg

Triceps Pull Down:
12 x 2 x 17.5kg
10 x 2 x 17.5kg

Cardio:
Jog:
15min - 2.32km

2/2/2013

Rock Climbing
Endurance Training:
Advance Boulder Wall Traversing:
30 moves x 1

Technique Training:
Boulder Route 1:
Technique: Power and Strength
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 2:
Technique: Footwork and Power
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 3:
Technique: Body Balance and Core
Difficulty: 2.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 4:
Technique: Strength and Core
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 5:
Technique: Balancing and Mental
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 6:
Technique: Strength and Core
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 7:
Technique: Footwork and Strength
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 8:
Technique: Footwork and Cross
Difficulty: 3.5/5
Attempts: 5/10
Progress: 100%

Boulder Route 9:
Technique: Footwork and Contact Strength
Difficulty: 4/5
Attempts: 4/10
Progress: 30%

This post has been edited by Killerjeff88: Feb 3 2013, 10:59 AM

3/2/2012

Back:
Cable Row:
12 x 2 x 35kg
10 x 2 x 35kg

BB Bend Over Row:
15 x 4 x 30kg

Lat Pull Down:
12 x 4 x 40kg

Biceps:
BB Curl:
12 x 4 x 15kg

DB Curl:
12 x 1 x 10kg
10 x 2 x 10kg
8 x 1 x 10kg

Hammer Curl:
8 x 4 x 10kg

Cardio:
Jog:
10min - 1.64km
7min - 1.32km

4/2/2013

Legs:
Leg Press:
12 x 2 x 110kg
10 x 2 x 110kg

Deadlift:
12 x 1 x 30kg
10 x 1 x 30kg
8 x 2 x 30kg

Leg Extension:
12 x 2 x 40kg
10 x 2 x 40kg

Leg Curl:
12 x 1x 35kg
10 x 3 x 35kg

Shoulders:
Shoulder Press:
12 x 4 x 25kg

Side Lats:
12 x 4 x 10kg

Front Lats:
7 x 1 x 10kg
6 x 3 x 10kg

Cable Shrugs:
12 x 4 x 40kg

7/2/2012

New gym, new weights.

Chest:
Flat Bench Press:
12 x 2 x 30kg
10 x 2 x 30kg

Incline Bench Press:
10 x 1 x 15kg
8 x 1 x 15kg
7 x 2 x 15kg

DB Fly:
10 x 4 x 12.5kg

Pec Fly:
10 x 1 x 33kg
7 x 2 x 33kg
8 x 1 x 33kg

Triceps:
Triceps Extension:
10 x 1 x 17.5kg
7 x 2 x 17.5kg
5 x 1 x 17.5kg

Triceps Kickback:
10 x 4 x 17.5kg

Triceps Pull Down:
12 x 2 x 17.5kg
10 x 2 x 17.5kg

Cardio:
Jog:
10min - 1.69km

17/2/2013

Back in action after CNY. Gained 4kg. haha.

Rock Climbing
Endurance Training:
Advance Boulder Wall Traversing:
30 moves x 1

Technique Training:
Boulder Route 1:
Technique: Power and Strength
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 2:
Technique: Footwork and Power
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 3:
Technique: Body Balance and Core
Difficulty: 2.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 4:
Technique: Footwork and Finger Strength
Difficulty: 4/5
Attempts: 4/10
Progress: 70%

Boulder Route 5:
Technique: Finger Strength and Core
Difficulty: 4/5
Attempts: 5/10
Progress: 80%

Boulder Route 6:
Technique: Body Balance and Strength
Difficulty: 4.5/5
Attempts: 4/10
Progress: 40%

Boulder Route 7:
Technique: Back Strength and Core Strength
Difficulty: 4.5/5
Attempts: 6/10
Progress: 20%

25/2/2012

Back to gym.

Back:
Cable Row:
15 x 1 x 26kg
13 x 1 x 33kg
10 x 1 x 40kg
7 x 1 x 47kg

DB Row:
10 x 2 x 20kg
8 x 1 x 20kg
6 x 1 x 20kg

Lat Pull Down:
15 x 1 x 33kg
13 x 1 x 40kg
6 x 1 x 47kg
3 x 1 x 57kg

Biceps:
Machine Curl:
12 x 1 x 14kg
10 x 1 x 14kg
8 x 2 x 14kg

DB Curl:
12 x 2 x 10kg
10 x 2 x 10kg

Cardio:
Jog:
10min - 1.54km

27/2/2013

Route 2 really killed me. Gonna have a go at it again tis sat.

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Power and Mental
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

Boulder Route 2:
Technique: Contact Strength and Core
Difficulty: 4/5
Attempts: 10/10
Progress: 50%

Boulder Route 3:
Technique: Balancing and Footwork
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

2/3/2013

Changed to new gym. New environment

Legs:
Leg Press:
12 x 1 x 51kg
10 x 1 x 58kg
8 x 1 x 65kg
4 x 1 x 72kg

Deadlift:
12 x 1 x 30kg
10 x 1 x 30kg
8 x 1 x 35kg
6 x 1 x 35kg

Squats:
10 x 1 x 30kg
8 x 1 x 35kg
6 x 1 x 40kg
4 x 1 x 45kg

Shoulders:
Shoulder Press:
12 x 1 x 21kg
10 x 1 x 24kg
8 x 1 x 35kg
6 x 1 x 42kg

Side Lats:
12 x 1 x 10kg
10 x 2 x 10kg
8 x 1 x 10kg

Front Lats:
10 x 1 x 7.5kg
8 x 2 x 7.5kg
6 x 1 x 7.5kg

DB Shrugs:
12 x 1 x 22.5kg
13 x 3 x 22.5kg

2/3/2013

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Slopers and Finger Strength
Difficulty: 3.5/5
Attempts: 8/10
Progress: 90%

Boulder Route 2:
Technique: Heel Hook and Body Balancing
Difficulty: 3.5/5
Attempts: 7/10
Progress: 90%

Boulder Route 3:
Technique: Contact Strength and Stretch
Difficulty: 4/5
Attempts: 5/10
Progress: 50%

Boulder Route 4:
Technique: Body Positioning and Cross
Difficulty: 3/5
Attempts: 1/10
Progress: 100%

5/3/2012

Back:
Cable Row:
15 x 1 x 26kg
13 x 1 x 33kg
10 x 1 x 40kg
7 x 1 x 47kg

DB Row:
12 x 1 x 20kg
10 x 1 x 20kg
8 x 1 x 20kg
6 x 1 x 20kg

Lat Pull Down:
15 x 1 x 33kg
13 x 1 x 40kg
7 x 1 x 47kg
4 x 1 x 57kg

Biceps:
Machine Curl:
12 x 2 x 15kg
10 x 2 x 15kg

DB Curl:
12 x 2 x 7.5kg
10 x 2 x 7.5kg