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The look more like my avatar training log?


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03/12/07

 

Incline Bench Press 50kg 5 x 5

Bench Press 55kg 5 x 5

Military Press 22.5kg 5 x 5

-------Superset------------

Tricep Pull Down 20kg 1 x 8, 6, 4

Tricep Extension 8kg 1 x 10, 2 x 8

-----------------------------

 

Seated Oblique ball twists 3 x 20

Medicine ball sit up pass 3 x 20

Jack knife sit ups 3 x 10

Planks 3 x 30 secs

 

Jogged for 10 minutes at 9.5 km/hr

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05/12/07

 

Deadlift 120kg 1 x 4, 112.5kg 1 x 5, 1 x 3, 100kg 2 x 5

(oops. ...the main problem was with my legs couldn't get the initial push going, they still felt tired from Squats on Saturday and the short run yesterday!)

 

Bent Over Row 42.5kg 5 x 5

Lat Pull Down 60kg 5 x 5

 

-----Superset-------

Preacher Curl 17.5kg 3 x 8

Hammer Curl 8kg 3 x 10

----------------------

 

Seated Oblique ball twists 3 x 20

Medicine ball sit up pass 3 x 20

Jack knife sit ups 3 x 10

Planks 3 x 30 secs

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10/12/07

 

Bench Press 57.5kg 5 x 5

Incline Bench Press 50kg 5 x 5

Shoulder Press (Machine) 30kg 5 x 5

-------Superset------------

Tricep Pull Down 20kg 3 x 8

Tricep Extension 8kg 3 x 10

-----------------------------

 

Seated Oblique ball twists 3 x 20

Medicine ball sit up pass 3 x 20

 

Jogged for 12 minutes at 9.5 km/hr

Walked for 7 minutes at 5.5 km/hr

Jogged for 10 minutes at 9.5 km/hr

Ran for 2.5 minutes at 10.6 km/hr

(total distance 5 km)

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17/12/07

 

Bench Press 60kg 5 x 5

Incline Bench Press 55kg 2 x 5 52.5kg 2 x 4, 1 x 5

Mitlitary Press 30kg 1 x 6, 25kg 4 x 6

-------Superset------------

Tricep Pull Down 22.5kg 1 x 8, 1 x 5, 1 x 3 (oops)

Tricep Extension 8kg 3 x 10

-----------------------------

 

Seated Oblique ball twists 3 x 20

Medicine ball sit up pass 3 x 20

Jack knifes 3 x 10

Planks 3 x 30 seconds

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23/12/07

 

Bench Press 62.5kg 1 x 4, 50kg 1 x 5, 55kg 3 x 5

Incline Bench Press 50kg 1 x 3 40kg 4 x 5

(lack of training partner today meant I wasn't comfortable going as heavy as normal)

Mitlitary Press 30kg 5 x 6

-------Superset------------

Tricep Pull Down 20kg 1 x 12, 2 x 10

Tricep Extension 8kg 3 x 10

-----------------------------

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28/12/07

 

Deadlift 90kg 1 x 5 (realise I hadn't put enough weight on) 110kg 4 x 5

Bent Over Row 50kg 5 x 5

Lat Pull Down 65kg 5 x 5

 

-----Superset-------

Preacher Curl 17.5kg 1 x 10, 2 x 8

Hammer Curl 8kg 3 x 10

----------------------

 

Pretty good considering I'm sick with a nasty cold.

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02/01/08

 

Bench Press 62.5kg 5 x 5

Incline Bench Press 50kg 5 x 5

Mitlitary Press 35kg 5 x 6

-------Superset------------

Tricep Pull Down 22.5kg 1 x 10, 5, 3

Tricep Extension 8kg 3 x 10

-----------------------------

 

Seated Oblique ball twists 3 x 20

Medicine ball sit up pass 3 x 20

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04/01/08

 

Deadlift 110kg 5 x 5

Bent Over Row 50kg 5 x 5

Lat Pull Down 70kg 5 x 5

 

-----Superset-------

Preacher Curl 17.5kg 3 x 8

Hammer Curl 10kg 3 x 10

----------------------

 

Seated Oblique ball twists 3 x 20

Medicine ball sit up pass 3 x 20

Jack knifes 3 x 10

Planks 3 x 30 seconds

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