Monthly Archives: October 2008

Thursday Exercise

Upper body

Hammer curls: 5 X 12

Shoulder press: 5 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: 5 X 12

Dumbbell curls: 5 X 12

Supplementary Exercises:

Ab-crunch: 1 X 42

Knees-to-elbows: 1 X 30

Note:

Left knee’s getting better.

Swell has subsided well.

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Monday Exercise

Upper body

Hammer curls: 5 X 12

Shoulder press: 5 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

Notes:

Injured my left knee…

Can’t do squats…

Will have to modify the SImplefit workout…

Boo!


Friday Exercise

Upper body

Hammer curls: 5 X 12

Shoulder press: 5 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 Exercises:

Ab-crunch: 1 X 42

Knees-to-elbows: 1 X 30

Bicycle crunch: 1 X 30

Hyper Extension: 1 X 20

Good Morning: 1 X 10

Notes:

I feel good.


Simplefit: Thursday L3D2

Thursday

L3D2: 7mins 17secs

Weight: 77.4kg (Before)

HRbefore: 72

HRafter: 150

Supplementary Exercises:

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

Ab-crunch: 1 X 42

Knees-to-elbows: 1 X 30

Bicycle crunch: 1 X 30

Hyper Extension: 1 X 20

Good Morning: 1 X 10

Notes:

Felt something in the left knee when doing normal squat stance.

Changed to a wider stance and felt better.


Simplefit: Tuesday L3D1

Tuesday:

L3D1: 14 rounds

Weight: 77.4kg (Before)

HRbefore: 82

HRafter: 120

Supplementary Exercises:

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

Ab-crunch: 1 X 42

Knees-to-elbows: 1 X 30

Bicycle crunch: 1 X 30

Notes:

Still feel not as strong as before…

Most likely due to my inconsistent training regime…

Must persevere…


Monday Exercise

Upper body

Hammer curls: 5 X 12

Shoulder press: 5 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 Exercises:

Ab-crunch: 1 X 42

Knees-to-elbows: 1 X 30

Bicycle crunch: 1 X 30

Note:

Felt weak and unfit!

Boo!


SIMPLEFIT: Sunday L3D3

Sunday

Weight: 76.6kg

L3D3: 9mins 56secs

HRrest: 77

HRafter: 149

Supplementary Exercises:

Knees-to-elbows: 1 X 30

Ab-crunch: 1 X 30

Push ups: 11, 15, 9, 9, 13 reps (100 push ups program)

Notes:

Level 3 is damn hard.

Must perservere…