15/3/2013

Legs:
Leg Press:
15 x 1 x 51kg
12 x 1 x 58kg
8 x 1 x 65kg
5 x 1 x 72kg

Deadlift:
12 x 1 x 35kg
10 x 1 x 35kg
8 x 1 x 40kg
6 x 1 x 40kg

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

Lunges:
5 x 2 x 15kg

Shoulders:
Shoulder Press:
15 x 1 x 21kg
12 x 1 x 28kg
8 x 1 x 35kg
3 x 1 x 42kg

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

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

DB Shrugs:
15 x 2 x 25kg
10 x 2 x 25kg

16/3/2013

Rock Climbing
Technique Training:
Top Rope Route 1:
Technique: Cross and Strength
Difficulty: 3.5/5
Clean: No
Clear: Yes

Top Rope Route 2:
Technique: Power and Core
Difficulty: 3.5/5
Clean: No
Clear: Yes

Top Rope Route 3:
Technique: Strength and Power
Difficulty: 3.5/5
Clean: No
Clear: Yes

This post has been edited by Killerjeff88: Mar 18 2013, 08:02 AM

17/3/2012

Chest:
Flat Bench Press:
12 x 1 x 10kg
10 x 1 x 20kg
8 x 2 x 30kg

Incline Bench Press:
12 x 1 x 10kg
10 x 1 x 20kg
8 x 1 x 30kg
4 x 1 x 30kg

Decline Bench Press:
12 x 1 x 10kg
10 x 1 x 20kg
8 x 1 x 30kg
6 x 1 x 40kg

Triceps:
Tricep EXtension:
12 x 1 x 10kg
10 x 1 x 12.5kg
8 x 1 x 15kg
6 x 1 x 17.5kg

Triceps Kickback:
12 x 1 x 14kg
10 x 1 x 16kg
8 x 1 x 18kg
6 x 1 x 20kg

Triceps Pull Down:
10 x 1 x 10kg
10 x 2 x 7.5kg
8 x 1 x 7.5kg

Cardio:
Jog:
10min - 1.52km

This post has been edited by Killerjeff88: Mar 19 2013, 10:28 PM

18/3/2012

First time joining Zumba before weight training. Was fun and funny. Haha.

Back:
DB Row:
15 x 1 x 15kg
12 x 1 x 15kg
10 x 1 x 15kg
8 x 1 x 15kg

Lat Pull Down:
20 x 1 x 26kg
15 x 1 x 33kg
10 x 1 x 40kg
5 x 1 x 47kg

Cable Row:
25 x 1 x 18kg
15 x 1 x 26kg
12 x 1 x 33kg
10 x 1 x 40kg

Biceps:
Barbell Curl:
15 x 2 x 10kg
10 x 2 x 15kg

DB Curl:
15 x 2 x 5kg
10 x 2 x 5kg

19/3/2013

Damn tired after Zumba class. Preparing for climbing tmr

Legs:
Leg Press:
20 x 1 x 44kg
15 x 1 x 51kg
12 x 1 x 58kg
8 x 1 x 65kg

Leg Extension:
15 x 1 x 21kg
12 x 1 x 28kg
10 x 1 x 35kg
8 x 1 x 42kg

Shoulders:
Shoulder Press:
20 x 1 x 21kg
10 x 1 x 28kg
8 x 1 x 35kg
4 x 1 x 42kg

Side Lats:
15 x 2 x 7.5kg
10 x 2 x 7.5kg

DB Shrugs:
15 x 4 x 22.5kg

24/3/2012

Change new routine. Got exhausted half way through.

Chest:
Incline Bench Press:
20 x 1 x 50lbs
25 x 1 x 40lbs
30 x 1 x 30lbs
35 x 1 x 20lbs


Flat Bench Press:
15 x 1 x 50lbs
20 x 1 x 40lbs
25 x 1 x 30lbs
35 x 1 x 20lbs

Decline Bench Press:
15 x 1 x 30lbs
20 x 1 x 30lbs
25 x 1 x 20lbs
30 x 1 x 10lbs

Machine Pec Fly:
10 x 1 x 19lbs
10 x 1 x 26lbs
8 x 1 x 33lbs
6 x 1 x 40lbs

Triceps:
Machine Tricep EXtension:
20 x 1 x 15kg
18 x 1 x 20kg
16 x 1 x 25kg
14 x 1 x 30kg

25/3/2012

Back:
DB Row:
Cable Row:
20 x 1 x 26kg
15 x 1 x 33kg
12 x 1 x 40kg
10 x 1 x 47kg

Upper Row:
15 x 1 x 25kg
12 x 1 x 30kg
10 x 1 x 35kg
8 x 1 x 40kg

Lat Pull Down:
15 x 1 x 35kg
12 x 1 x 41kg
10 x 1 x 48kg
8 x 1 x 54kg

Lower Back Extension:
10 x 1 x 30kg
10 x 2 x 35kg

Biceps:
Arm Curl:
12 x 1 x 7.5kg
10 x 2 x 10kg
8 x 1 x 15kg

Machine Curl:
15 x 1 x 15kg
12 x 1 x 20kg
10 x 1 x 25kg
6 x 1 x 35kg

28/3/2013

Not my day...

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

Lead Wall Traversing:
40 moves x 4

Technique Training:
Boulder Route 1:
Technique: Finger Strength and Core
Difficulty: 3.5/5
Attempts: 4/10
Progress: 10%

Boulder Route 2:
Technique: Finger Strength and Forearm Strength
Difficulty: 3.5/5
Attempts: 6/10
Progress: 20%

28/3/2013

Zumba with my gym partner after weight training.
Climbing competition on Saturday. Resting up!

Legs:
Inner Hip Press:
12 x 1 x 55kg
10 x 1 x 65kg
8 x 1 x 75kg
8 x 1 x 85kg

Outer Hip Press:
12 x 1 x 55kg
10 x 1 x 65kg
8 x 1 x 75kg
8 x 1 x 85kg

Leg Extension:
12 x 1 x 40.5kg
10 x 1 x 49.5kg
8 x 1 x 58.5kg
6 x 1 x 67.5kg

Leg Press:
15 x 1 x 55kg
12 x 1 x 65kg
12 x 1 x 75kg
10 x 1 x 85kg

Shoulders:
Shoulder Press:
12 x 1 x 30kg
10 x 1 x 35kg
8 x 1 x 40kg
4 x 1 x 45kg

DB Shrugs:
20 x 4 x 20.4kg

4/4/2012

Sick this whole week.

Chest:
Incline Bench Press:
20 x 1 x 50lbs
15 x 1 x 60lbs
12 x 1 x 70lbs
10 x 1 x 80lbs


Flat Bench Press:
20 x 1 x 50lbs
15 x 1 x 60lbs
12 x 1 x 70lbs
10 x 1 x 80lbs

Machine Pec Fly:
15 x 1 x 26lbs
12 x 1 x 33lbs
10 x 1 x 40lbs
6 x 1 x 47lbs

Triceps:
Machine Tricep EXtension:
20 x 1 x 20kg
16 x 1 x 25kg
14 x 1 x 30kg
10 x 1 x 35kg

5/4/2012

Being sick ain't fun...

Back:
DB Row:
Cable Row:
25 x 1 x 26kg
20 x 1 x 33kg
15 x 1 x 40kg
10 x 1 x 47kg

Upper Row:
12 x 1 x 30kg
10 x 1 x 35kg
8 x 1 x 40kg
6 x 1 x 47kg

Lat Pull Down:
15 x 1 x 41kg
12 x 1 x 48kg
10 x 1 x 55kg
6 x 1 x 61kg

Lower Back Extension:
15 x 1 x 35kg
12 x 1 x 45kg
12 x 1 x 55kg
10 x 1 x 65kg

Biceps:
Arm Curl:
12 x 1 x 7.5kg
10 x 1 x 10kg
8 x 1 x 12.5
6 x 1 x 15kg

Machine Curl:
15 x 1 x 20kg
12 x 1 x 25kg
10 x 1 x 32kg
6 x 1 x 38kg

6/4/2013

Back in action!

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

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

Boulder Route 2:
Technique: Core and Strength
Difficulty: 3.5/5
Attempts: 3/10
Progress: 100%

Boulder Route 3:
Technique: Finger Strength and Leg Power
Difficulty: 4/5
Attempts: 4/10
Progress: 90%

9/4/2013

Legs:
Leg Extension:
10 x 1 x 42kg
6 x 1 x 49kg
5 x 1 x 56kg
4 x 1 x 63kg

Leg Curl:
12 x 1 x 33kg
10 x 1 x 40kg
6 x 1 x 47kg
3 x 1 x 54kg

Leg Press:
10 x 1 x 58kg
8 x 1 x 65kg
6 x 1 x 72kg
3 x 1 x 79kg

Shoulders:
Side Lateral Raise:
20 x 1 x 7.5kg
15 x 1 x 7.5kg
10 x 2 x 7.5kg

DB Shrugs:
15 x 1 x 25kg
12 x 1 x 25kg
10 x 2 x 25kg

9/4/2012

Super tired after Zumba yesterday and Bodycombat today.

Back:
Cable Row:
20 x 1 x 33kg
15 x 1 x 40kg
10 x 1 x 47kg
5 x 1 x 57kg

Lower Back Row:
12 x 1 x 33kg
10 x 1 x 40kg
8 x 1 x 47kg
4 x 1 x 54kg

Lat Pull Down:
12 x 1 x 40kg
7 x 2 x 47kg
4 x 1 x 57kg

Lower Back Extension:
20 x 1 x 40kg
15 x 1 x 47kg
15 x 1 x 54kg
12 x 1 x 61kg

Biceps:
Machine Curl:
15 x 1 x 21kg
8 x 1 x 28kg
7 x 2 x 28kg

11/4/2013

Rock Climbing
Endurance Training:
Advance Lead Wall Traversing:
45 moves x 1

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

Boulder Route 2:
Technique: Grip Strength and Body Positioning
Difficulty: 4/5
Attempts: 1/10
Progress: 90%

Boulder Route 3:
Technique: Finger Strength and Leg Power
Difficulty: 4/5
Attempts: 1/10
Progress: 90%

Boulder Route 4:
Technique: Finger Strength and Core
Difficulty: 4.5/5
Attempts: 2/10
Progress: 20%

Boulder Route 5:
Technique: Strength and Power
Difficulty: 4/5
Attempts: 1/10
Progress: 90%

12/4/2012

4th day in a row. Man I nid rest...

Chest:
Incline Bench Press:
15 x 1 x 10kg
10 x 1 x 15kg
8 x 1 x 20kg
7 x 1 x 20kg

Flat Bench Press:
20 x 1 x 10kg
15 x 1 x 15kg
12 x 1 x 20kg
10 x 1 x 25kg

Machine Pec Fly:
15 x 1 x 26kg
15 x 1 x 33kg
10 x 1 x 40kg
6 x 1 x 47kg

Triceps:
Triceps Pulldown:
20 x 1 x 10kg
12 x 1 x 12.5kg
10 x 1 x 10kg
8 x 1 x 17.5kg

Triceps Kickback:
12 x 1 x 15kg
10 x 3 x 15kg

14/4/2013

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

Technique Training:
Boulder Route 1:
Technique: Crimps and Srength
Difficulty: 3/5
Attempts: 2/10
Progress: 100%

Boulder Route 2:
Technique: Strength and Power
Difficulty: 4/5
Attempts: 3/10
Progress: 80%

Boulder Route 3:
Technique: Arm Locking and Body Positioning
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 4:
Technique: Heel Hook and Strength
Difficulty: 4.5/5
Attempts: 4/10
Progress: 10%

15/4/2013

Legs:
Leg Extension:
12 x 1 x 42kg
8 x 1 x 49kg
7 x 1 x 56kg
4 x 1 x 63kg

Leg Curl:
15 x 1 x 33kg
12 x 1 x 40kg
6 x 1 x 47kg
6 x 1 x 54kg

Leg Press:
12 x 1 x 58kg
10 x 1 x 65kg
8 x 1 x 72kg
4 x 1 x 79kg

Shoulders:
Shoulder Press:
12 x 1 x 28kg
10 x 1 x 35kg
5 x 2 x 42kg

Side Lateral Raise:
20 x 1 x 7.5kg
18 x 1 x 7.5kg
15 x 2 x 7.5kg

Front Lateral Raise:
10 x 4 x 7.5kg

DB Shrugs:
20 x 1 x 20kg
18 x 1 x 20kg
15 x 2 x 20kg

17/4/2012

Another exhausting day...

Back:
Cable Row:
20 x 1 x 33kg
15 x 1 x 40kg
10 x 1 x 47kg
5 x 1 x 57kg


Lat Pull Down:
20 x 1 x 33kg
15 x 1 x 40kg
8 x 1 x 47kg
7 x 1 x 47kg

Lower Back Extension:
20 x 1 x 47kg
10 x 1 x 54kg
15 x 1 x 61kg
12 x 1 x 68kg
4 x 1 x 75kg

Biceps:
Machine Curl:
15 x 1 x 20kg
12 x 1 x 22.5kg
10 x 1 x 25kg
8 x 1 x 27.5kg

21/4/2013

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Strength and Locking
Difficulty: 3.5/5
Attempts: 2/10
Progress: 100%

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

Boulder Route 3:
Technique: Strength and Power
Difficulty: 3.5/5
Attempts: 310
Progress: 100%

Boulder Route 4:
Technique: Strength and Power
Difficulty: 4.5/5
Attempts: 6/10
Progress: 80%