Training Log Archive: karmaxwellIn the 7 days ending Feb 7, 2014:
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Friday Feb 7, 2014 #
Note
(sick)
Sick and not sure why, felt fine next day.
Thursday Feb 6, 2014 #
Gym 1:20:00 [4]
Stretching
Core:
Plank - 1 min
Side Plank - 30s each side
Sit Ups - 3x10 9KG Ball
Russian Twists - 3x10 9KG Ball
Squat with press - 2x10 5KG
Single Leg Deadlift - x3 each leg 5KG
Toe Touch Sit Ups (against wall) - 3x5 9KG
Front Lunges - x10 each leg 5KG
Side Lunges with twist - x10 each leg 9KG
Deadlift alternating rows - x10 each 7KG
Superman Extentions - x3 each way 15s
Wall squat sit - 1min 30 (longer time)
Stretching
Legs:
Squats - 3x10 25KG
Seated Leg Press - 3x10 65KG (weight up)
Calfs - 2x10 45KG
Hip Abductors - 3x10 75KG
Hip Adductors - 3x10 75KG
Seated Leg Curl - 3x10 25KG
Leg Extension - 3x10 35KG (weight up)
Arms:
Chest Press - 3x10 15KG
Tricep Press (downwards) - 3x10 35KG
Shoulder Press - 3x10 10KG
Pull down - 3x10 25KG
Row - 3x10 25KG
Pec Fly - 3x10 20KG
Warm down
Streching
Core:
Plank - 1 min
Side Plank - 30s each side
Sit Ups - 3x10 9KG Ball
Russian Twists - 3x10 9KG Ball
Squat with press - 2x10 5KG
Single Leg Deadlift - x3 each leg 5KG
Toe Touch Sit Ups (against wall) - 3x5 9KG
Front Lunges - x10 each leg 5KG
Side Lunges with twist - x10 each leg 9KG
Deadlift alternating rows - x10 each 7KG
Superman Extentions - x3 each way 15s
Wall squat sit - 1min 30 (longer time)
Stretching
Legs:
Squats - 3x10 25KG
Seated Leg Press - 3x10 65KG (weight up)
Calfs - 2x10 45KG
Hip Abductors - 3x10 75KG
Hip Adductors - 3x10 75KG
Seated Leg Curl - 3x10 25KG
Leg Extension - 3x10 35KG (weight up)
Arms:
Chest Press - 3x10 15KG
Tricep Press (downwards) - 3x10 35KG
Shoulder Press - 3x10 10KG
Pull down - 3x10 25KG
Row - 3x10 25KG
Pec Fly - 3x10 20KG
Warm down
Streching
Wednesday Feb 5, 2014 #
Running 27:31 [3]
Parks with extra loop
Tuesday Feb 4, 2014 #
Gym 1:30:00 [3]
Stretching
Core:
Plank - 1 min
Side Plank - 30s each side
Sit Ups - 3x10 9KG Ball
Russian Twists - 3x10 9KG Ball
Squat with press - 2x10 5KG
Single Leg Deadlift - x3 each leg 5KG
Toe Touch Sit Ups (against wall) - 3x5 9KG
Front Lunges - x10 each leg 5KG
Side Lunges with twist - x10 each leg 9KG
Deadlift alternating rows - x10 each 7KG
Superman Extentions - x3 each way 15s
Wall squat sit - 1min 30 (longer time)
Stretching
Legs:
Squats - 3x10 25KG
Seated Leg Press - 3x10 65KG (weight up)
Calfs - 2x10 45KG
Hip Abductors - 3x10 75KG
Hip Adductors - 3x10 75KG
Seated Leg Curl - 3x10 25KG
Leg Extension - 3x10 35KG (weight up)
Arms:
Chest Press - 3x10 15KG
Tricep Press (downwards) - 3x10 35KG
Shoulder Press - 3x10 10KG
Pull down - 3x10 25KG
Row - 3x10 25KG
Pec Fly - 3x10 20KG
Warm down
Streching
Core:
Plank - 1 min
Side Plank - 30s each side
Sit Ups - 3x10 9KG Ball
Russian Twists - 3x10 9KG Ball
Squat with press - 2x10 5KG
Single Leg Deadlift - x3 each leg 5KG
Toe Touch Sit Ups (against wall) - 3x5 9KG
Front Lunges - x10 each leg 5KG
Side Lunges with twist - x10 each leg 9KG
Deadlift alternating rows - x10 each 7KG
Superman Extentions - x3 each way 15s
Wall squat sit - 1min 30 (longer time)
Stretching
Legs:
Squats - 3x10 25KG
Seated Leg Press - 3x10 65KG (weight up)
Calfs - 2x10 45KG
Hip Abductors - 3x10 75KG
Hip Adductors - 3x10 75KG
Seated Leg Curl - 3x10 25KG
Leg Extension - 3x10 35KG (weight up)
Arms:
Chest Press - 3x10 15KG
Tricep Press (downwards) - 3x10 35KG
Shoulder Press - 3x10 10KG
Pull down - 3x10 25KG
Row - 3x10 25KG
Pec Fly - 3x10 20KG
Warm down
Streching
Saturday Feb 1, 2014 #
Running (Parks ) 23:00 [3]