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Month 5 Week 3

Sunday

Rest needed.

Monday
Overslept to five hours 0200 to 0700 hours
Eskrima

Tuesday:
0200 to 0600
Gym AM

Warmup 15 minutes

Big Fun:
Bar
30kg = 2 x 12

Burpees with Chin ups
4 x 5
These are supposed to be 3 x 12 and will require more work.

Front rows:
40kg 3 x 8

LAteral raises
10kg = 3 x 12

Wednesday :

Gym AM: Maintenance


Big Fun: Bar 1 x 12 + 30kg = 2 x 12
Squats 40kg = 2 x 12
Chest Extensions 27kg = 2 x 10

Bench Press
60kg = 1 x 10 +
100kg 4 + 6

Good Morning: 30kg = 2 x 8
Barbell Curls 30kg = 3 x 8
Press ups bodyweight = Slow 3 x 10

Gym PM : Run and Arms
Treadmill 40 minutes

Superset Skull Crusher 27kg = 4 x 6 + Dumbbell Curls 16kg = 4 x 6
Concentration Curls 16kg = 4 x 6
Superset Rope pull downs 27.5 = 4 x 6 Reverse Cable Curls 4 x 6

Thursday:
Woke up shattered from day before.

Gym PM.
Treadmill: Level 8 = 23 minutes
Bike: 15 minutes

Clean and Press 40Kg = 2 x 8
Chest Extensions: 27kg = 2 x 8

Bench Press =
60kg = 1 x 10
90kg = 1x 6
100kg = 1x 4

Good Morning 30kg = 2 x 8
Barbell Curls 30kg = 2x 8

Sit ups = 2 x 12

Friday:
Did not feel so good. Body is aching from new schedule. Decided to only do minor exercises and stretching.

Gym PM

Cross trainer 15 minutes.
Big Fun: Bar 1 x 12, 30kg = 2 x 12
Burpees with Chin ups = 4 x 6

Saturday:
Body refusing to get up. I think I slept for six hours.
No weight training decided to go for a walk with a Bergan. Will have to check correct weight, but contains sack 23kg of rice
1 hour and 30 minutes.

Had to go to the gym. Had protein shake and Sauna.
Body is aching since I have not gone for a hike or TAB for months.

Sunday.


Will be rest as no Eskrima. Will probably crash as my body is aching.

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