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December Week 1


Eskrima started late at 1200 hours. One hour lesson.
Glad for the brief training as I felt shattered from the Tab yesterday.
Karaoke for the rest of the afternoon.
Made it in time for sauna at the gym.

Gym AM : Chest

Bench Press
60kg = 1 x 10
80kg = 3 x 10

Incline Bench Press
50kg = 3 x 10

Various press ups x 40 and sit ups x 10 to cool down.

Eskrima Evening
2 hour lesson.

My wrists were still aching Tuesday from the locking manoeuvers.



It was raining so much, decided to weight train instead.

Treadmill = 15 minutes
Superset Skull crusher 27kg = 4 x 8+ Dumbbell Curls 16kg = 4 x 6

Concentration Curls 16kg = 4 x 6

Press ups 20kg = 20+10+10+5+5 = 50

Barbell Curls 40kg = 3 x 8

Rope pulldowns + REverse Cable Curls 27.5 = 4 x 8

Went for Sausage, mash, cabbage and onion gravy at my cousin's place. So missed training night.

The rest of December consisted of getting the flu, ending up with a cough and then probably eating something that did not agree with me.

Made up for it by sleeping and eating through the Chrismas Season.

Monday December 28th 2009
Have re-started the Endurance phase and will be running again during January.

First serious workout in a week and killed me already. Did not have enough time due to the gym closing early for Bank Holiday Monday.

10 minutes Cross TRainer
30 minutes Treadmill.

Clean and Press 40kg = 2 x 8
Bench Press 60kg = 4 x 12

10 minutes Stationary Bike.

day December 29th 2009
Gym PM

Will be experimenting with the 300 workout. Looks like something I can pursue in the morning. Then a longer workout at night:

25 Pull Ups
50 Deadlifts with 60kg weight (135lbs )
50 Push ups
50 Box Jumps
50 Floor Wipers 60kg
50 Clean & Press = 25 per arm 16kg
25 Pull Ups.

The idea is to perform as fast as possible. Will have to see from tonight.

15 minutes Crosstrainer and 30 minutes treadmill.
25 Pull Ups
50 Deadlifts with 60kg weight (135lbs )
50 Push ups
50 Box Jumps

Not enough time and I was shattered.

Wednesday December 30th 2009
Gym PM
15 min treadmill
30 min treadmill

Thursday December 31st 2009
15 Cross Trainer
30 Min. treadmill
Skull crusher + Dumbbell Curls
Concentration curls
Press ups 20kg = 20+10+10
Barbell Curls 30kg = 3 x 8

Friday January 1st 2010

Saturday January 2nd 2010
15 Cross Trainer
60 minutes Treadmill level 7
Bench Press 60kg = 3 x 10
Incline Bench Press 60kg = 2 x 10
Dumbbell Crossover 10kg = 2  x 10

Sunday 3rd
Recovering from too much running.
Shoulders were aching due to weights.

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