Workout Post

Workout 10/4/13

Deadlifts:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 6 at 70kg
set 4: 5 at 80kg
set 5: 1 at 90kg
set 6: failed at 100kg

20 minutes interval running at 6.1mph

17 minutes on the Cross Trainer on interval mode at level 8


Workout 11/4/13

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 5 at 60kg
set 4: 3 at 65kg
set 5: 3 at 65kg
set 6: 2 at 70kg

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 25kg
set 3: 10 at 30kg
set 4: 6 at 35kg

20 minutes on the Cross Trainer on interval mode at level 8

Foam rolling

Another catch-up!

No I haven't not been working out. I just haven't logged it here. Finding that I am doing less moves since the weights have gotten heavier.

Workout 26/3/13

20 minutes interval running at 6 miles/hour

Back Squats:
set 1: 6 at 60kg
set 2: 7 at 70kg
set 3: 5 at 80kg


If I remember correctly, I was feeling low on energy, hence only did 3 sets

Bench Press:
set 1: 10 at 25kg
set 2: 10 at 30kg
set 3: 4 at 40kg
set 4: 4 at 40kg

20 minutes on the Cross Trainer on interval mode at level 8
80 Sit-ups. Pulled a muscle whilst do so. Don't ask me how! :S

Workout 28/3/13

15 minutes run to the gym from home.

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 7 at 55kg
set 5: 6 at 60kg

100 Sit-ups


15 minutes run back home.


Workout 2/4/13

Deadlifts:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 6 at 70 kg
set 5: 5 at 80kg
set 6: 3 at 90kg
set 7: 1 at 100kg

20 minutes on the Cross Trainer on interval mode at level 8.
100 Bicep curls with 6kg dumbbells.
Single leg dips. 3 sets of 10 each leg.

Workout 3/4/13

Back Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 5 at 70kg
set 5: 5 at 80kg
set 6: 3 at 85kg
set 7: 2 at 90kg

The 85kg back squat.

90kg back squat. heaviest to date.

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 2 at 40kg

Single leg dips. 3 sets of 10 each leg.


Workout 4/4/13

Deadlifts:
set 1: 10 at 50kg
set 2: 6 at 60kg

20 minutes on the Cross Trainer on interval mode at level 8.

Single leg dips. 3 sets of 10 each leg.

Bit of a write-off this day!

Workout 5/4/13

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 6 at 60kg
set 4: 3 at 70kg
set 5: 2 at 70kg

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 3 at 40kg
set 4: 4 at 40kg
set 5: 3 at 40kg

Cross Trainer 20 minutes on level 8 interval mode.

Workout 9/4/13 


 20 minutes on the Cross Trainer on interval mode at level 8

Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 7 at 70kg
set 4: 5 at 80kg
set 5: 2 at 85kg


Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 10 at 35kg
set 4: 5 at 40kg
set 5: 4 at 42.5kg
set 6: 2 at 45kg


One of the guys at the gym help spot me with the bench press. It's amazing how much more confident you feel with a "safety net".

40 Push-ups.
20 Sit-ups.

Pushing it up!

My workout:

Cross Trainer 20 minutes on level 7 interval mode.

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 10 at 55kg
set 5: 7 at 60kg
set 6: 5 at 62.5kg
set 7: 5 at 62.5kg

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 25kg
set 3: 10 at 27.5kg
set 4: 10 at 30kg
set 5: 10 at 32.5kg
set 6: 5 at 35kg


100 Floor Sit-Ups.

Doing the 45kg front squat with plates under my feet.

The camera is a little close here. Just wanted to see my push up form.

Filming lifting

Today I filmed myself again doing my workout. It's such a handy way to find out how your form is and being able to instantly correct it on the next set after watching back on yourself.

My workout:
Back Squats at 70kg, 5 sets: 6,6,6,6,10 or 11 reps
Deadlifts at 70kg, 5 sets: 6,6,6,6,6 reps
Standing Press at 12.5kg: 5 sets: 10,9,7,8,10
20 minutes on the Cross Trainer on interval mode at level 7
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 12,8
Tricep Pushdowns at 25kg, 2 sets: 12,10

First set of back squats (70kg) today. Saw that my butt was too high in the air whilst at the bottom. Tried to correct it on the next sets.

 Butt is now lower.

Dead lifts (70kg). 10kg added from last time.

Standing press (12.5kg). My upper body strength is ridiculously bad!

Lat pulldowns (45kg). Upper body is moving all over the place. Must remember to stay still.

Lifting Weights

A little birdie told me to track how much I am lifting - otherwise how would I know I am improving? So this week I have been taking my little book in to write down every set and reps I do!

My workout:

Back Squats at 70kg, 5 sets: 6,6,6,6,10 reps
Deadlifts at 60kg, 5 sets: 10,10,10,10,10 reps
Standing Press at 12.5kg: 5 sets: 10,10,6,8,10
20 minutes on the Cross Trainer on interval mode at level 7
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 12,10
Tricep Pushdowns at 25kg, 2 sets: 12,10
30 Floor Situps
20 Floor Leg Raises

I filmed myself doing my last set of deadlifts to check how my form was. My bottom could be lower! Also need to remember to rest for a beat before picking up the bar again after each rep.