Category Archives: Weight

Monday Exercise

8.7kg

Dumbbell curl: 5 X 5

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 2 X 12

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

Hammer curl: 3 X 12

8.7kg

Shoulder shrug: 3 X 12


Wednesday Exercise

8.7kg

Dumbbell curl: 5 X 5

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

Hammer curl: 3 X 12

8.7kg

Shoulder shrug: 3 X 12


Wednesday Exercise

8.7kg

Dumbbell curl: 5 X 5

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

Hammer curl: 3 X 12

8.7kg

Shoulder shrug: 3 X 12


Wednesday Exercise

8.7kg

Dumbbell curl: 5 X 5

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

Hammer curl: 3 X 12

8.7kg

Shoulder shrug: 3 X 12


Wednesday Exercise

8.7kg

Dumbbell curl: 5 X 5

Dumbbell tricep extension: 3 X 12

Dumbbell concentration curl: 5 X 5

6.7kg

Dumbbell kickback: 5 X 5

Lateral raise: 5 X 5

Front raise: 5 X 5

Shoulder press: 3 X 12

Hammer curl: 3 X 12

8.7kg

Shoulder shrug: 3 X 12


Simplefit: Thursday L3D2

Thursday

L3D2: 8mins 28secs

Weight: 77.6kg (Before)

HRbefore: 76

HRafter: 141

Supplementary Exercises:

Ab-crunch: 1 X 42

Notes:

A month has passed since I did my last Simplefit workout.

So it was not surprising to be totally wiped out after finishing today’s workout.

And had a very bad timing to boot.

Need to perservere and be more consistent.


Simplefit: Tuesday L3D1

Tuesday:

L3D1: 12 rounds

Weight: 78.4kg (Before)

HRbefore: 92

HRafter: 123

Supplementary Exercises:

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

Ab-crunch: 12 X 10

Knees-to-elbows: 1 X 30

Hyper Extension: 1 X 20

Good Morning: 1 X 20

Notes:

Replaced squats with ab-crunches.

You can do it!