Monthly Archives: September 2008

Monday Exercise

Upper body

Hammer curls: 5 X 12

Shoulder press: 3 X 12

Front raise: 3 X 12

Lateral raise: 3 X 12

Dumbbell Kickback: 3 X 12

Dumbbell Concentration Curl: 3 X 12

Dumbbell triceps extension: 3 X 12

Dumbbell curls: 5 X 12

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SIMPLEFIT: Sunday L2D3

Sunday

Weight: 76.6kg

L2D3: —

HRrest: 75

HRafter: 127

Supplementary Exercise:

Ab-plank: 3 X 30secs

Knees-to-elbows: 3 X 30

Push ups: 10, 12, 8, 8, 20 reps (100 push ups program)

Notes:

The lack of timing is due to yours truly forgetting to start the stopwatch after doing 9 chin ups.

This workout really kicked my sorry ass.


Friday Exercise

Upper body

Hammer curls: 5 X 12

Shoulder press: 3 X 12

Front raise: 3 X 12

Lateral raise: 3 X 12

Dumbbell Kickback: 3 X 12

Dumbbell Concentration Curl: 3 X 12

Dumbbell triceps extension: 3 X 12

Dumbbell curls: 5 X 12

Supplementary Exercise:

Ab-plank: 3 X 30secs

Knees-to-elbows: 3 X 30


Simplefit: Thursday L2D2

Thursday

L2D2: 4mins 52secs

Weight: 76.8kg (Before)

HRbefore: 74

HRafter: 128

Supplementary Exercises:

Ab-plank: 3 X 20secs

Knees-to-elbows: 3 X 30

Push ups: 10, 12, 7, 7, 20 reps (100 push ups program)

Note:

Feels good…:p

Though felt the thighs really burniing after doing the full 90 degrees squats since many in the forums said that ass-to-grass squats aren’t advisable.

But at least the quadriceps are doing much more work than the chair-squats I’ve been doing all this while.

Did a pretest of the 100 push ups challenge

Will be starting the 100 push ups challenge next week…

Woohoo!


SIMPLEFIT: Sunday L2D3

Sunday

Weight: 74.4kg

L2D3: 4mins 37secs

HRrest: 71

HRafter: 146

Supplementary Exercises:

Knees-to-elbows: 3 X 30

Note:

Happy to go under my previous timing. 🙂

Managed to execute my first 26 ass-to-grass squats.

But did the squats as slowly and cautiously as possible due to my extremely weak ligaments in both knees.

Will look out for any side-effects…


Friday Exercise

Upper body

Hammer curls: 5 X 12

Shoulder press: 3 X 12

Front raise: 3 X 12

Lateral raise: 3 X 12

Dumbbell Kickback: 3 X 12

Dumbbell Concentration Curl: 3 X 12

Dumbbell triceps extension: 3 X 12

Dumbbell curls: 5 X 12

Supplementary Exercise:

Ab-plank: 3 X 20secs


Wednesday Exercise

Upper body

Hammer curls: 5 X 12

Shoulder press: 3 X 12

Front raise: 3 X 12

Lateral raise: 3 X 12

Dumbbell Kickback: 3 X 12

Dumbbell Concentration Curl: 3 X 12

Dumbbell triceps extension: 3 X 12

Dumbbell curls: 3 X 12