22/4/2013

Legs:
Leg Press:
10 x 1 x 65kg
8 x 1 x 72kg
6 x 1 x 79kg
4 x 1 x 79kg

Leg Extension:
10 x 1 x 49kg
8 x 1 x 56kg
5 x 1 x 63kg
3 x 1 x 70kg

Leg Curl:
15 x 1 x 40kg
8 x 1 x 47kg
6 x 1 x 54kg
6 x 1 x 61kg

Shoulders:
DB Press:
15 x 1 x 7.5kg
12 x 1 x 7.5kg

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

DB Shrugs:[[/B]
20 x 2 x 20kg
15 x 2 x 20kg

23/4/2012

Taking care of my uncle and lack of sleep.

Chest:
DB Press:
12 x 2 x 15kg
10 x 2 x 15kg

DB Incline Press:
12 x 1 x 12.5kg
10 x 1 x 12.5kg

Dips:
6 x 1
5 x 1
4 x 1

Biceps:
Machine Curl:
12 x 1 x 22.5kg
10 x 1 x 25kg
8 x 1 x 27.5kg
6 x 1 x 32kg

7/5/2012

Returned from injury

Back:
Cable Row:
12 x 1 x 40kg
10 x 1 x 40kg
8 x 1 x 47kg
6 x 1 x 47kg

Lat Pull Down:
12 x 1 x 40kg
10 x 1 x 40kg
8 x 1 x 47kg
6 x 1 x 47kg

Lower Back Extension:
20 x 1 x 54kg
15 x 1 x 61kg
12 x 1 x 68kg
6 x 1 x 75kg

Biceps:
Machine Curl:
12 x 1 x 25kg
10 x 1 x 27.5kg
8 x 1 x 32kg
4 x 1 x 34.5kg

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

10/5/2013

Legs:
Leg Press:
10 x 1 x 65kg
6 x 1 x 72kg
6 x 1 x 72kg
6 x 1 x 79kg

Leg Extension:
10 x 1 x 49kg
8 x 1 x 56kg
5 x 1 x 63kg
3 x 1 x 70kg

Leg Curl:
12 x 1 x 47kg
10 x 1 x 54kg
7 x 1 x 61kg
5 x 1 x 68kg

Calve Raise:
15 x 1 x 85kg
15 x 1 x 95kg
15 x 1 x 105kg
15 x 1 x 115kg

Shoulders:
DB Press:
12 x 2 x 10kg
10 x 2 x 10kg

Side Lateral Raise:
20 x 2 x 5kg
15 x 2 x 5kg

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

10/5/2012

Workout after bodystep.

Chest:
Machine Press:
15 x 1 x 28kg
12 x 1 x 35kg
10 x 1 x 42kg
8 x 1 x 49kg

Incline DB Press:
12 x 1 x 12.5kg
10 x 1 x 12.5kg

Decline DB Press:
12 x 1 x 10kg
10 x 1 x 10kg

Machine Pec Fly:
15 x 1 x 28.5kg
12 x 1 x 31kg
10 x 1 x 33kg
6 x 1 x 35.5kg

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


Machine Tricep Extension:
12 x 1 x 23.5kg
10 x 1 x 28kg
8 x 1 x 30.5kg
6 x 1 x 35kg

12/5/2013

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

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

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

Boulder Route 6:
Technique: Core and Strength
Difficulty: 4/5
Attempts: 4/10
Progress: 90%

16/5/2013

Legs:
Leg Press:
10 x 1 x 65kg
8 x 1 x 72kg
6 x 1 x 74.5kg
6 x 1 x 79kg

Leg Extension:
10 x 1 x 49kg
8 x 1 x 56kg
6 x 1 x 63kg
5 x 1 x 70kg

Leg Curl:
10 x 1 x 54kg
8 x 1 x 61kg
5 x 1 x 68kg
3 x 1 x 70.5kg

Calve Raise:
15 x 1 x 95kg
15 x 1 x 105kg
15 x 1 x 115kg
15 x 1 x 125kg

Shoulders:
DB Press:
10 x 2 x 12.5kg
8 x 2 x 12.5kg

Side Lateral Raise:
15 x 4 x 7.5kg

Front Lateral Raise:
12 x 4 x 5kg

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

19/5/2013

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

Boulder Route 2:
Technique: Power and Grip Strength
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 3:
Technique: Arm Locking and Strength
Difficulty: 4/5
Attempts: 4
Progress: 80%

20/5/2012

Back:
Cable Row:
10 x 1 x 40kg
8 x 1 x 40kg
8 x 2 x 45kg

Lat Pull Down:
12 x 1 x 40kg
10 x 1 x 42.5kg
8 x 1 x 45kg
6 x 1 x 47kg

Lower Back Extension:
20 x 1 x 61kg
15 x 1 x 68kg
12 x 1 x 70.5kg
6 x 1 x 75kg

Biceps:
Machine Curl:
15 x 1 x 27.5kg
8 x 1 x 32kg
5 x 2 x 34.5kg

27/5/2013

Legs:
Leg Press:
10 x 1 x 65kg
8 x 1 x 72kg
6 x 1 x 74.5kg
6 x 1 x 79kg

Leg Extension:
10 x 1 x 49kg
8 x 1 x 56kg
6 x 1 x 63kg
5 x 1 x 70kg

Leg Curl:
10 x 1 x 54kg
8 x 1 x 61kg
5 x 1 x 68kg
3 x 1 x 70.5kg

Calve Raise:
15 x 1 x 105kg
15 x 1 x 115kg
15 x 1 x 125kg
15 x 1 x 135kg

Shoulders:
Machine Press:
15 x 1 x 20kg
8 x 2 x 22.5kg
6 x 1 x 25kg

Side Lateral Raise:
20 x 4 x 5kg

Front Lateral Raise:
12 x 2 x 5kg
15 x 2 x 5kg

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

29/5/2012

Chest:
Machine Press:
20 x 1 x 28kg
15 x 1 x 28kg
12 x 1 x 35kg
10 x 1 x 42kg

Incline DB Press:
10 x 3 x 15kg
8 x 1 x 15kg

Decline DB Press:
18 x 1 x 10kg
15 x 3 x 10kg

Machine Pec Fly:
15 x 1 x 28.5kg
12 x 1 x 28.5kg
10 x 2 x 31kg

Triceps:
Triceps Pulldown:
15 x 1 x 12.5kg
12 x 1 x 12.5kg
10 x 1 x 15kg
8 x 1 x 15kg

Machine Triceps Extension:
10 x 2 x 23.5kg
8 x 2 x 28kg

Triceps Kickback:
15 x 4 x 10kg

2/6/2012

Back:
Cable Row:
18 x 1 x 33kg
15 x 1 x 35.5kg
12 x 1 x 40kg
10 x 1 x 42.5kg

Lat Pull Down:
20 x 1 x 35.5kg
15 x 1 x 40kg
12 x 1 x 42.5kg
10 x 1 x 47kg

Lower Back Extension:
20 x 1 x 68kg
15 x 1 x 70.5kg
12 x 1 x 75kg
12 x 1 x 77.5kg

Lower Back Row:
15 x 1 x 26kg
15 x 1 x 28.5kg
12 x 1 x 33kg
12 x 1 x 35.5kg

Biceps:
DB Curl:
15 x 2 x 7.5kg
12 x 2 x 7.5kg

Concentration Curl:
10 x 2 x 7.5kg
8 x 2 x 7.5kg

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

Machine Curl:
6 x 2 x 27.5kg
7 x 1 x 25kg
8 x 1 x 27.5kg

4/6/2013

Hiphop class then Legs then dinner.

Legs:
Leg Press:
8 x 1 x 65kg
6 x 1 x 67.5kg
6 x 1 x 72kg
6 x 1 x 74.5kg

Leg Extension:
10 x 1 x 49kg
8 x 1 x 56kg
6 x 1 x 63kg
5 x 1 x 70kg

Leg Curl:
10 x 1 x 54kg
8 x 1 x 56.5kg
8 x 1 x 59kg
5 x 1 x 61kg

Calve Raise:
15 x 1 x 115kg
15 x 1 x 125kg
15 x 1 x 135kg
15 x 1 x 145kg

6/6/2013

Half dead after hip hop class.

Chest:
DB Press:
12 x 1 x 17.5kg
10 x 2 x 17.5kg
8 x 1 x 17.5kg

Incline DB Press:
10 x 4 x 15kg

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

Triceps:
Triceps Pulldown:
20 x 2 x 12.5kg
20 x 2 x 10kg

Triceps Kickback:
12 x 4 x 12.5kg

This post has been edited by Killerjeff88: Jun 18 2013, 07:50 AM

18/6/2013

First day back from injury + sick.

Chest:
Machine Press:
25 x 1 x 28kg
15 x 1 x 30.5kg
12 x 1 x 35kg
10 x 1 x 37.5kg

DB Press:
12 x 2 x 10kg
10 x 2 x 10kg

Pec Fly:
20 x 1 x 28.5kg
12 x 1 x 28.5kg
8 x 2 x 31kg

Triceps:
Triceps Pulldown:
20 x 1 x 12.5kg
15 x 1 x 12.5kg
12 x 1 x 15kg
10 x 1 x 15kg

Triceps Kickback:
12 x 4 x 12.5kg

20/6/2012

Back:
Cable Row:
20 x 1 x 33kg
15 x 1 x 35.5kg
12 x 1 x 40kg
10 x 1 x 42.5kg

Lat Pull Down:
12 x 1 x 35.5kg
10 x 1 x 40kg
8 x 1 x 42.5kg
6 x 1 x 47kg

Lower Back Extension:
20 x 1 x 68kg
15 x 1 x 70.5kg
15 x 1 x 75kg
12 x 1 x 77.5kg

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

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

21/6/2013

Finally I'm back in action.

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

Advance Boulder Wall Traversing:
6 Point Traverse:
Progress: 50%

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

Boulder Route 2:
Technique: Body Balance and Strength
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

Boulder Route 3:
Technique: Power and Dynamic Movement
Difficulty: 4/5
Attempts: 4
Progress: 20%

25/6/2013

Legs:
Leg Press:
12 x 1 x 51kg
10 x 1 x 58kg
8 x 1 x 65kg
6 x 1 x 67.5kg

Leg Curl:
8 x 2 x 47kg
6 x 2 x 54kg

Calve Raise:
15 x 1 x 115kg
15 x 1 x 125kg
15 x 1 x 135kg
20 x 1 x 145kg

Shoulders:
BB Press:
15 x 4 x 12.5kg

Side Lats:
12 x 4 x 5kg

Front Lats:
12 x 4 x 5kg

DB Shrugs:
12 x 4 x 20kg

28/6/2012

Workout partner supporting for back. Tired after hiphop class.

Back:
Cable Row:
15 x 1 x 40kg
10 x 1 x 47kg
8 x 1 x 57kg
6 x 1 x 67kg

Lat Front Pull Down:
12 x 1 x 33kg
8 x 2 x 47kg
6 x 1 x 57kg

Lat Back Pull Down:
12 x 1 x 33kg
10 x 1 x 40kg
8 x 1 x 47kg
5 x 1 x 57kg

Lower Back Extension:
12 x 1 x 75kg
10 x 1 x 80kg
10 x 1 x 85kg
8 x 1 x 90kg

Biceps:
Machine Curl:
10 x 1 x 25kg
15 x 2 x 20kg
10 x 1 x 17.5kg

Arm Curl:
10 x 4 x 5kg

30/6/2013

Chest:
Bench Press:
15 x 1 x 13.6kg
15 x 1 x 18kg
12 x 1 x 22.6kg
10 x 1 x 27kg

Incline Press:
15 x 1 x 13.6kg
12 x 1 x 18kg
10 x 1 x 22.6kg
7 x 1 x 27kg

Machine Decline Press:
15 x 1 x 10kg
12 x 1 x 15kg
10 x 1 x 20kg
6 x 1 x 25kg

Cable Cross:
15 x 1 x 10kg
15 x 1 x 15kg
12 x 1 x 20kg
12 x 1 x 25kg

Triceps:
Triceps Pulldown:
8 x 1 x 20kg
10 x 1 x 15kg
15 x 1 x 10kg
40 x 1 x 5kg

Triceps Cable Kickback:
12 x 3 x 6kg
20 x 1 x 2.5kg