3/7/2013

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

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

Calve Raise:
15 x 1 x 125kg
15 x 1 x 135kg
15 x 1 x 145kg
15 x 1 x 155kg

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

Side Lats:
8 x 4 x 10kg

Front Lats:
8 x 4 x 10kg

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

11/7/2012

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

Lat Back Pull Down:
15 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 80kg
12 x 1 x 82kg
10 x 1 x 89kg
8 x 1 x 96kg

Biceps:
DB Curl:
15 x 1 x 7.5kg
12 x 3 x 7.5kg

BB Curl:
8 x 2 x 20kg
6 x 2 x 30kg

13/7/2013

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

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

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

Boulder Route 3:
Technique: Body Positioning and Core
Difficulty: 4/5
Attempts: 4
Progress: 60%

13/7/2013

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

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

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

Boulder Route 3:
Technique: Body Positioning and Core
Difficulty: 4/5
Attempts: 4
Progress: 60%

18/7/2012

Back:
Lat Front Pull Down:
20 x 1 x 33kg
18 x 1 x 40kg
15 x 1 x 47kg
8 x 1 x 57kg

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

Lower Back Extension:
12 x 1 x 85kg
10 x 1 x 90kg
8 x 1 x 95kg
10 x 1 x 100kg

Lower Back Row:
10 x 1 x 25kg
8 x 1 x 27.5kg
6 x 1 x 30kg
6 x 1 x 32.5kg

Biceps:
Arm Curl:
12 x 2 x 7.5kg
10 x 2 x 7.5kg

Machine Curl:
10 x 2 x 25kg
8 x 2 x 32kg

20/7/2013

Chest:
Machine Press:
12 x 1 x 33kg
10 x 1 x 35.5kg
8 x 1 x 40kg
6 x 1 x 42.5kg

Machine Incline Press:
12 x 1 x 15kg
12 x 1 x 17.5kg
8 x 1 x 20kg
6 x 1 x 22.5kg

Machine Decline Press:
15 x 1 x 12.5kg
10 x 1 x 17.5kg
10 x 1 x 20kg
6 x 1 x 25kg

Pec Fly:
12 x 1 x 26kg
10 x 1 x 28.5kg
8 x 1 x 33kg
8 x 1 x 35.5kg

Triceps:
Triceps Pulldown:
8 x 1 x 20kg
15 x 1 x 15kg
18 x 1 x 10kg
50 x 1 x 5kg

Triceps Cable Kickback:
15 x 2 x 6kg
20 x 2 x 2.5kg

21/7/2013

Rock Climbing
Technique Training:
Boulder Route 1:
Technique: Heel Hook and Core
Difficulty: 3.5/5
Attempts: 1/10
Progress: 100%

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

Boulder Route 3:
Technique: Body Positioning and Core
Difficulty: 4/5
Attempts: 4
Progress: 60%

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

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

24/7/2013

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

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

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

Calve Raise:
15 x 1 x 145kg
15 x 1 x 155kg
15 x 1 x 165kg
15 x 1 x 175kg

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

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

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

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

28/7/2013

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

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

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

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

Boulder Route 4:
Technique: Body Positioning and Core
Difficulty: 4/5
Attempts: 4
Progress: 60%

Boulder Route 3:
Technique: Dynamic and Power
Difficulty: 4/5
Attempts: 3
Progress: 70%

29/7/2013

Chest:
Machine Press:
10 x 1 x 35kg
10 x 1 x 37.5kg
8 x 1 x 42kg
6 x 1 x 44.5kg

DB Incline Press:
10 x 4 x 12.5kg

DB Decline Press:
12 x 2 x 12.5kg
10 x 2 x 12.5kg

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

Triceps:
Triceps Pulldown:
10 x 1 x 20kg
15 x 1 x 15kg
20 x 1 x 10kg
60 x 1 x 5kg

Triceps Kickback:
10 x 4 x 12.5kg

31/7/2013

Back:
Lat Front Pull Down:
15 x 1 x 42.5kg
10 x 1 x 47kg
10 x 1 x 49.5kg
8 x 1 x 57kg

Lat Back Pull Down:
15 x 1 x 35.5kg
10 x 1 x 42.5kg
8 x 1 x 49.5kg
6 x 1 x 57kg

Lower Back Extension:
15 x 1 x 91.5kg
10 x 1 x 96kg
8 x 1 x 103kg
8 x 1 x 105.5kg

Cable Row:
15 x 1 x 40kg
12 x 1 x 47kg
8 x 1 x 57kg
6 x 1 x 59.5kg

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

BB Curl:
10 x 2 x 17.5kg
8 x 2 x 17.5kg

Machine Curl:
5 x 5 x 28kg

2/8/2013

Legs:
Leg Press:
10 x 1 x 53.5kg
10 x 1 x 60.5kg
8 x 1 x 65kg
6 x 1 x 67.5kg

Leg Curl:
10 x 2 x 49.5kg
8 x 2 x 56.5kg

Calve Raise:
15 x 1 x 155kg
15 x 1 x 165kg
15 x 1 x 175kg
12 x 1 x 185kg

Shoulders:
BB Press:
20 x 2 x 12.5kg
15 x 2 x 12.5kg

Side Lats:
8 x 2 x 12.5kg
6 x 2 x 12.5kg

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

DB Shrugs:
20 x 3 x 20kg
15 x 1 x 20kg

4/8/2013

Rock Climbing
Endurance Training:
Flag Cycle:
4 x 12moves

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

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

Boulder Route 3:
Technique: Body Positioning and Core
Difficulty: 4/5
Attempts: 4
Progress: 60%

Boulder Route 4:
Technique: Dynamic and Power
Difficulty: 4/5
Attempts: 3
Progress: 70%

7/8/2013

Chest:
Machine Press:
10 x 1 x 37.5kg
10 x 1 x 42kg
8 x 1 x 44.5kg
6 x 1 x 49kg

Incline Press:
12 x 1 x 15kg
10 x 1 x 20kg
8 x 1 x 25kg
5 x 1 x 26.5kg

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

Pec Fly:
15 x 1 x 28.5kg
12 x 1 x 33kg
10 x 1 x 35.5kg
6 x 1 x 40kg

Triceps:
Triceps Pulldown:
12 x 1 x 20kg
14 x 1 x 17.55kg
15 x 1 x 15kg
20 x 1 x 10kg

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

10/8/2013

Back:
Lat Front Pull Down:
10 x 1 x 47kg
10 x 1 x 49.5kg
8 x 1 x 54kg
6 x 1 x 56.5kg

Lat Back Pull Down:
12 x 1 x 42.5kg
10 x 1 x 47kg
8 x 1 x 54kg
6 x 1 x 56.5kg

Lower Back Extension:
15 x 1 x 96kg
12 x 1 x 103kg
10 x 1 x 105.5kg
8 x 1 x 108kg

Cable Row:
12 x 1 x 47kg
7 x 1 x 57kg
6 x 1 x 59.5kg
4 x 1 x 67kg

Biceps:
DB Curl:
9 x 2 x 12.5kg
7 x 2 x 12.5kg

BB Curl:
10 x 1 x 20kg
8 x 3 x 20kg

14/8/2013

Chest:
Machine Press:
10 x 1 x 42kg
8 x 1 x 44.5kg
6 x 1 x 49kg
4 x 1 x 51.5kg

BB Incline Press:
8 x 2 x 15kg
6 x 2 x 15kg

DB Decline Press:
8 x 2 x 17.5kg
6 x 2 x 17.5kg

Pec Fly:
12 x 1 x 33kg
10 x 1 x 35.5kg
6 x 1 x 40kg
4 x 1 x 42.5kg

Triceps:
Triceps Pulldown:
8 x 1 x 22.5kg
10 x 1 x 20kg
12 x 1 x 17.55kg
15 x 1 x 15kg

Triceps Kickback:
10 x 2 x 15kg
8 x 2 x 15kg

18/8/2013

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

Technique Training:
Boulder Route 1:
Technique: Strength and Core
Difficulty: 3.5/5
Attempts: 1/10
Progress: 90%

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

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

21/8/2013

Chest:
Machine Press:
10 x 1 x 44.5kg
8 x 1 x 49kg
4 x 2 x 51.5kg

Incline Machine Press:
10 x 1 x 15kg
10 x 1 x 17.5kg
8 x 1 x 20kg
6 x 1 x 22.5kg

DB Decline Press:
8 x 4 x 17.5kg

Pec Fly:
12 x 1 x 33kg
10 x 1 x 35.5kg
6 x 1 x 40kg
4 x 1 x 42.5kg

Triceps:
Triceps Pulldown:
10 x 1 x 22.5kg
12 x 1 x 20kg
14 x 1 x 17.5kg
15 x 1 x 15kg

Triceps Kickback:
10 x 4 x 15kg

29/8/2013

I'm falling sick. Damnit.

Chest:
Machine Press:
10 x 1 x 44.5kg
8 x 1 x 49kg
4 x 2 x 51.5kg

DB Decline Press:
10 x 4 x 17.5kg

Pec Fly:
10 x 1 x 35.5kg
8 x 1 x 40kg
6 x 2 x 42.5kg

Triceps:
Triceps Pulldown:
12 x 1 x 22.5kg
12 x 1 x 20kg
12 x 1 x 17.5kg
12 x 1 x 15kg

Triceps Kickback:
10 x 4 x 15kg

2/9/2013

Back:
Lat Front Pull Down:
10 x 1 x 42.5kg
8 x 1 x 47kg
6 x 1 x 49.5kg
4 x 1 x 54kg

Lat Back Pull Down:
12 x 1 x 40kg
10 x 1 x 42.5kg
8 x 1 x 47kg
6 x 1 x 54kg

Lower Back Extension:
12 x 1 x 96kg
10 x 1 x 103kg
8 x 1 x 105.5kg
8 x 1 x 108kg

Cable Row:
12 x 1 x 40kg
10 x 1 x 42.5kg
8 x 1 x 47kg
6 x 1 x 57kg

Biceps:
DB Curl:
10 x 4 x 7.5kg

BB Curl:
12 x 2 x 15kg
10 x 1 x 15kg
8 x 1 x 15kg

Hammer Curl:
10 x 4 x 7.5kg