Sunday, 7 March 2010

Workout Diary - w/c 01/03/2010

Due to not really recording any aerobic or core exercise (other than Boxercise, which is a regular thing) during March and early April, these entries will be pretty empty/weights only...

Promise to improve! :-)


Monday 1st March 2010

Upper Body Weight training - Back
* Lat Pulldown - 40kg - 3 x 10 reps
* Low Row - 40kg - 3 x 10 reps
* 1 Arm Dumbbell Side Row - 2 x 12kg - 3 x 10 reps
* Dumbbell Shrug - 2 x 12kg - 3 x 10 reps
* Rear Delt Flye

Tuesday 2nd March 2010

* Boxercise - 1hr

Saturday 6th March 2010

Upper Body Weight training - Arms
* Biceps Dumbbell Concentration Curl - 2 x 7kg - 3 x 10 reps
* 1 Arm Dumbbell Triceps Extension - 2 x 5kg - 3 x 10 reps
* Dumbbell Hammer Curl - 2 x 7kg - 3 x 10 reps
* Dumbbell Triceps kickback - 2 x 7kg - 3 x 10 reps

Upper Body Weight training - Chest
* Bench Press - 30kg - 3 x 10 reps
* Incline Dumbbell Fly - 2 x 6kg - 3 x 10 reps


Sunday 7th March 2010

Lower Body Weight training
* Barbell Squat - 45kg - 3 x 10 reps
* Barbell Deadlift - 35kg - 3 x 10 reps
* Leg Press - 80kg - 3 x 10 reps
* Dumbbell Split Squat - 2 x 12kg - 3 x 10 reps

* 30 mins elliptical trainer

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