11/08/12
Fasted Cardio - 40 minutes
12/08/12
Fasted Cardio - 1h10
13/08/12
BW Complex
- Pushups 20 reps
- Body Rows 8 reps
- Bodyweight Squats 25 reps
- Hamstring Curls (page 103 or 104) 10 reps
- Pike Press 8 reps
3 times
finger is still busted, going to the doctor, don’t know if i’ll make it in time to the graduation.
15/08/12
Morning
Fasted Cardio - 40 minutes
Night
Lat PullDown - 5x10 8
Rows - 5x10 4
Shrugs - 3x15 5
Biceps Curls - 4x12 3
great training session, i thought my elbow would flare up right away on pulldowns but it held just fine.
16/08/12
Cardio - 1h
17/08/12
Leg Extension - 6x12 10
Leg Curls - 6x12 12
Calf Raises - 6x15 6
18/08/12
Fasted Cardio - 40 minutes
19/08/12
Cardio - 1 hour running at beach, can’t believe how invigorating that kind of stuff is. Wonderful! must do that all weekends.
started a food log. Impressive the difference that putting things on paper can make instead of relying on the “eye-meter”
22/08/12
Lat PullDown - 5x10 8
Rows - 5x10 6
Shrugs - 3x15 6
Biceps Curls - 4x12 3
Cardio - 20 minutes
23/08/12
Military Press - 4x12 6
DB Scarecrow - 5x15 3
Cardio - 20 minutes 150 bpm
27/08/12
Morning
Fasted Cardio - 30 minutes
Night
Leg Extension - 6x12 12
Leg Curls - 6x12 13
Calf Raises - 6x15 7
Hanging Leg Raises - 4x12
28/08/12
Bench Press - 4x10 6
Pec Fly - 4x10 6
Triceps Pushdown - 4x12 3
DB kickbacks - 3x20 3
chest training is murdering my elbows, i guess i will just keep the push-ups and work triceps + rehab
29/08/12
Lat PullDown - 5x10 8 bought my first straps ever and it was easier on elbows.
Rows - 5x10 7
Shrugs - 4x15 6
Biceps Curls - 4x12 3
03/09/12
Leg Extension - 6x12 13 good pump
Leg Curls - 6x12 14 good control
Calf Raises - 5x15 8
Hanging Leg Raises - 4x12
04/09/12
Pullups - 3/2/2/2/1
Lat PullDown - 5x10 8
Pullover - 5x10 3
Rows - 5x10 7
Shrugs - 4x15 6
Biceps Curls - 4x12 3
07/09/12
Pullups - 3/3/2/2/2
Biceps Curls - 4x12 3
Triceps Pushdown - 4x12 4
Dips - 3x15
DB Kickbacks - 3x20
Cardio - Running 20 minutes fueled by Rocky
08/09/12
Cardio - Running at the beach followed by water walking 60 minutes
11/09/12
H.I.I.T - 15 minutes running
14/09/12
Pullups - 3/3/2/2/2
Lat PullDown - 2x12 3x10 8
Pullover - 5x10 3
Rows - 2x12 3x10 7
Shrugs - 4x15 6
Biceps Curls - 4x12 3
busy week, couldn’t train as i should’ve.