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12/30/16 (Friday)
Warm-up
Start time: 21:54
Workout
Start time: 21:54
Shoulder
- lateral raise (p100)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 22:01
Start time: 22:02
Chest
- bench press (p116)
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
Finish time: 22:08
Start time: 22:09
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 22:14
Start time: 22:15
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 22:27
Start time: 22:28
Abdominals
-
crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:34
10/12/16 (Wednesday)
Warm-up
Start time: 22:46
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 22:47
Shoulder
- lateral raise (p100)
- L/R, 4kg x 2, 10 reps
- L/R, 4kg x 2, 10 reps
- L/R, 4.75kg x 2, 8 reps
- L/R, 4.75kg x 2, 8 reps
Finish time: 22:59
Start time: 23:00
Chest
- bench press (p116)
- L/R, 4.75kg x 2, 10 reps
- L/R, 5.25kg x 2, 10 reps
- L/R, 5.25kg x 2, 10 reps
- L/R, 5.25kg x 2, 10 reps
Finish time: 23:09
Start time: 23:11
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
Finish time: 23:18
Start time: 23:20
Triceps
- close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- triceps kickback (p82)
- L/R, 5.25kg x 2, 10 reps
- L/R, 4.75kg x 2, 10 reps
- L/R, 4.75kg x 2, 10 reps
- L/R, 4.75kg x 2, 10 reps
Finish time: 23:32
Start time: 23:33
Abdominals
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 23:53
10/10/16 (Monday)
Warm-up
Start time: 22:30
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 22:32
Back
close-grip I perform below doesn't lift my body off the floor
- close-grip chin-up with bar in front of head (p72)
- 6 reps
- 12 reps
- 10 reps
- 10 reps
Finish time: 22:43
Start time: 22:46
Thighs
- lunge (p160)
- 15 reps
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:59
Start time: 23:02
Glutes
- hip extension (p188)
- 12 reps
- 12 reps
- 12 reps
- 12 reps
Finish time: 23:07
Start time: 23:08
Calves
- standing calf raise (p178)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
Finish time: 23:19
Start time: 21:57
Abdominals
- lying leg raise (p208 )
- 8 reps
- 8 reps
- 8 reps
- standing twist (p214)
- 20 reps
- 20 reps
- 20 reps
- crunch (p206)
- 20 reps
- 20 reps
- 10 reps
Finish time: 23:38
12/18/16 (Sunday)
Warm-up
Workout
Start time: 21:43
Biceps
-
supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
-
(superset) hammer curl (p66)
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
Finish time: 22:02
Start time: 22:03
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
Finish time: 22:18
Start time: 22:19
Shoulders
- lateral raise (p100)
- L/R 5.75kg x 2, 12 reps
- L/R 4.75kg x 2, 12 reps
- L/R 4.75kg x 2, 12 reps
- L/R 4.75kg x 2, 12 reps
Finish time: 22：26
Start time: 22：28
Chest
- chest fly (p118)
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
Finish time: 22：42
Start time: 22：43
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
Finish time: 22：47
10/04/16 (Tuesday)
Warm-up
Start time: 20:02
- lateral raise (p100) L/R, 1kg x 2, 20 reps
Workout
Start time: 20:11
Shoulder
- lateral raise (p100)
- L/R, 1kg x 2, 20 reps
- L/R, 1.5kg x 2, 20 reps
- L/R, 1.5kg x 2, 20 reps
- L/R, 2kg x 2, 20 reps
Finish time: 20:25
Start time: 20:30
Chest
- bench press (p116)
- L/R, 2kg x 2, 20 reps
- L/R, 2.5kg x 2, 20 reps
- L/R, 3kg x 2, 20 reps
- L/R, 4.25kg x 2, 20 reps
Finish time: 20:44
Start time: N/A
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 4.25kg x 2, 10 reps
- L/R, 4.25kg x 2, 8 reps
- L/R, 4.25kg x 2, 8 reps
Finish time: N/A
Start time: N/A
Triceps
- close-grip push-up (p76)
- 10 reps
- 9 reps
- 10 reps
- 10 reps
- triceps kickback (p82)
- L/R, 3.75kg x 2, 8 reps
- L/R, 3.75kg x 2, 10 reps
- L/R, 3.75kg x 2, 10 reps
- L/R, 3.75kg x 2, 10 reps
Finish time: N/A
Start time: N/A
Abdominals
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:40
02/04/17 (Saturday)
Warm-up
Workout
Start time: 21:15
Back
-
Row (p134)
- L, 6.75kg x 2, 10 reps
- R, 6.75kg x 2, 10 reps
- L, 6.75kg x 2, 10 reps
- R, 6.75kg x 2, 10 reps
-
(superset) hammer curl (p66)
- L/R, 6.75kg x 2, 12 reps
- L/R, 6.75kg x 2, 12 reps
- L/R, 6.75kg x 2, 11 reps
- L/R, 6.75kg x 2, 10 reps
Finish time: 21:32
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
Finish time: 21:51
Start time: 21:52
Shoulders
- lateral raise (p100)
- L/R 6.25kg x 2, 9 reps
- L/R 6.25kg x 2, 9 reps
- L/R 6.25kg x 2, 12 reps
- L/R 6.25kg x 2, 9 reps
Finish time: 22:01
Start time: 22:02
Chest
- chest fly (p118)
- L/R 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
Finish time: 22:10
Start time: 22:11
Abdominals
- crunch (p206)
- 10 reps (2kg in hands)
- 10 reps (2kg in hands)
- 10 reps (2kg in hands)
- 10 reps (2kg in hands)
- 10 reps (2kg in hands)
- twisting crunch (p207)
- 20 reps (2kg in hands)
- 20 reps (2kg in hands)
- 20 reps (2kg in hands)
Finish time: 22:25
01/30/17 (Monday)
Warm-up
Workout
Start time: 21:02
Shoulder
- lateral raise (p100)
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
Finish time: 21:20
Start time: 21:21
Chest
- bench press (p116)
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
Finish time: 21:34
Start time: 21:35
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
Finish time: 21:47
Start time: 21:48
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
Finish time: 22:01
Start time: 22:02
Abdominals
-
crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:09
01/28/17 (Saturday)
Warm-up
Workout
Start time: 21:19
Back
-
Row (p134)
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
-
(superset) hammer curl (p66)
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
Finish time: 21:35
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
Finish time: 21:58
Start time: 21:19
Shoulders
- lateral raise (p100)
- L/R 6.25kg x 2, 12 reps
- L/R 6.25kg x 2, 12 reps
- L/R 6.25kg x 2, 12 reps
- L/R 6.25kg x 2, 9 reps
Finish time: 22:11
Start time: 22:12
Chest
- chest fly (p118)
- L/R 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
Finish time: 22:19
Start time: 22:20
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:30
10/06/16 (Thursday)
12/22/16 (Thursday)
Warm-up
Start time: 21:17
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 21:18
Shoulder
- lateral raise (p100)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 21:28
Start time: 21:29
Chest
- bench press (p116)
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
Finish time: 21:43
Start time: 21:44
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 21:49
Start time: 21:50
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21:59
Start time: 22:00
Abdominals
-
crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:09
12/11/16 (Sunday)
Warm-up
Workout
Start time: 20:46
Back
-
Row (p134)
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 20:50
Start time: 20:50
Thighs
- lunge (p160)
L/R forward
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
Finish time: 21:07
Start time: 21:08
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:18
Start time: 21:19
Calves
- standing calf raise (p178)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
Finish time: 21:17
Start time: 21:18
Abdominals
- lying leg raise (p208 )
- 8 reps
- 8 reps
- 8 reps
- standing twist (p214)
- 20 reps
- 20 reps
- 20 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:26
11/20/16 (Sunday)
Warm-up
Start time: 21：13
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 21：20
Back
-
Row (p134)
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21：23
Start time: 21：24
Thighs
- lunge (p160)
L/R forward
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
Finish time: 21：34
Start time: 21：35
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21：39
Start time: 21：41
Calves
- standing calf raise (p178)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
Finish time: 21：51
Start time: 21：52
Abdominals
- lying leg raise (p208 )
- 8 reps
- 8 reps
- 8 reps
- standing twist (p214)
- 20 reps
- 20 reps
- 20 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22：02
10/28/16 (Friday)
Warm-up
Start time: 21:12
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 21:16
Biceps
- supinated curl (p64)
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- (superset) hammer curl (p66)
- L/R, 5.25kg x 2, 12 reps
- L/R, 5.25kg x 2, 12 reps
- L/R, 5.25kg x 2, 12 reps
- L/R, 5.25kg x 2, 12 reps
Finish time: 22:01
Start time: 22:05
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 4.75kg x 2, 10 reps
- L/R, 4.75kg x 2, 10 reps
- L/R, 4.75kg x 2, 10 reps
- L/R, 4.75kg x 2, 10 reps
- L/R 4.75kg x 2, 10 reps
Finish time: 22:38
Start time: 22:39
Shoulders
- lateral raise (p100)
- L/R, 4.75kg x 2, 12 reps
- L/R 4.75kg x 2, 12 reps
- L/R 4.75kg x 2, 10 reps
- L/R 4.75kg x 2, 10 reps
Finish time: 22:46
Start time: 22:48
Chest
- chest fly (p118)
- L/R, 4.75kg x 2, 10 reps
- L/R 4.75kg x 2, 10 reps
- L/R 4.75kg x 2, 10 reps
- L/R 4.75kg x 2, 10 reps
Finish time: 22:59
Start time: 23:00
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
Finish time: 23:10
12/01/2016 (Thursday)
Warm-up
Start time: 20:11
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 20:14
Back
-
Row (p134)
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 20:16
Start time: 20:16
Thighs
- lunge (p160)
L/R forward
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
Finish time: 20:25
Start time: 20:27
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 20:30
Start time: 20:30
Calves
- standing calf raise (p178)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
Finish time: 20:36
Start time: 20:37
Abdominals
- lying leg raise (p208 )
- 8 reps
- 8 reps
- 8 reps
- standing twist (p214)
- 20 reps
- 20 reps
- 20 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 20:47
12/09/16 (Friday)
Warm-up
Start time: 21:42
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 21:47
Biceps
-
supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
-
(superset) hammer curl (p66)
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
Finish time: 22:06
Start time: 22:07
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 4kg x 2, 10 reps
- L/R, 4kg x 2, 10 reps
- L/R, 4kg x 2, 10 reps
- L/R, 4kg x 2, 10 reps
- L/R 4kg x 2, 10 reps
Finish time: 22:21
Start time: 22:22
Shoulders
- lateral raise (p100)
- L/R 4kg x 2, 12 reps
- L/R 4kg x 2, 12 reps
- L/R 4kg x 2, 12 reps
- L/R 4kg x 2, 12 reps
Finish time: 22：35
Start time: 22：35
Chest
- chest fly (p118)
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
Finish time: 22：47
Start time: 22：47
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
Finish time: 22：51
10/14/16 (Friday)
Warm-up
Start time: 21:58
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 22:04
Biceps
close-grip I perform below doesn't lift my body off the floor
- close-grip chin-up with bar in front of head (p72)
- skipped
- (superset) hammer curl (p66)
- L/R, 5.25kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps (tapering 5.25kg + 5.75kg from 7-12 reps)
- L/R, (5.25kg + 5.75kg) x 2, 12 reps (tapering 5.25kg from 10-12 reps)
- L/R, 5.25kg x 2, 10 reps
Finish time: 22:22
Start time: 22:25
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 5.25kg x 2, 10 reps
- L/R, 4kg x 2, 10 reps (tappering 2.75kg 5-10 reps)
- L/R, 2.75kg x 2, 10 reps
- L/R, 2.75kg x 2, 10 reps
- L/R 2.0kg x 2, 10 reps
Finish time: 22:46
Start time: 22:48
Shoulders
- lateral raise (p100)
- L/R, 2.0kg x 2, 12 reps
- L/R 2.75kg x 2, 12 reps
- L/R 3.25kg x 2, 12 reps
- L/R 3.25kg x 2, 12 reps
Finish time: 22:58
Start time: 23:00
Chest
- chest fly (p118)
- L/R, 3.25kg x 2, 10 reps
- L/R 3.25kg x 2, 10 reps
- L/R 3.25kg x 2, 10 reps
- L/R 3.25kg x 2, 10 reps
Finish time: 23:13
Start time: 23:14
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 10 reps
Finish time: 23:20
11/23/16 (Wednesday)
Warm-up
Start time: 20:27
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 20:33
Shoulder
- lateral raise (p100)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 20:39
Start time: 20:40
Chest
- bench press (p116)
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
Finish time: 20:49
Start time: 20:50
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 20:57
Start time: 20:57
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21:06
Start time: 21:06
Abdominals
-
crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:13
12/28/16 (Wednesday)
Warm-up
Workout
Start time: 20:46
Biceps
-
supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
-
(superset) hammer curl (p66)
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
Finish time: 21:01
Start time: 21:02
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
Finish time: 21:15
Start time: 21:16
Shoulders
- lateral raise (p100)
- L/R 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
Finish time: 21：47
Start time: 21: 48
Chest
- chest fly (p118)
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
Finish time: 21: 53
Start time: 21：54
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
Finish time: 21: 58
11/17/16 (Thursday)
Warm-up
Start time: 20:29
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 20:33
Biceps
-
supinated curl (p64)
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
-
(superset) hammer curl (p66)
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
Finish time: 20:53
Start time: 20:58
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 4kg x 2, 10 reps
- L/R, 4kg x 2, 10 reps (6.25kg first two, 3.75kg the rest)
- L/R, 4kg x 2, 10 reps
- L/R, 4kg x 2, 10 reps
- L/R 4kg x 2, 10 reps
Finish time: 21:15
Start time: 21:15
Shoulders
- lateral raise (p100)
- L/R 4kg x 2, 12 reps
- L/R 4kg x 2, 12 reps
- L/R 4kg x 2, 12 reps
- L/R 4kg x 2, 12 reps
Finish time: 21:28
Start time: 21:30
Chest
- chest fly (p118)
- L/R 5.25kg x 2, 10 reps
- L/R 5.25kg x 2, 10 reps
- L/R 5.25kg x 2, 10 reps
- L/R 5.25kg x 2, 10 reps
Finish time: 21:42
Start time: 21:43
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
Finish time: 21:47
02/12/17 (Sunday)
Warm-up
Workout
Start time: 21:51
Shoulder
- lateral raise (p100)
- L/R, 6.25kg + 6.75kg, 8 reps
- L/R, 6.75kg + 6.25kg, 8 reps
- L/R, 6.25kg + 6.75kg, 8 reps
- L/R, 6.25kg + 6.75kg, 8 reps
Finish time: 21:58
Start time: 21:59
Chest
- bench press (p116)
- L/R, 6.25kg+ 6.75kg, 10 reps
- L/R, 6.25kg + 6.75kg, 10 reps
- L/R, 6.25kg + 6.75kg, 10 reps
- L/R, 6.25kg + 6.75kg, 10 reps
Finish time: 22:11
Start time: 22:12
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 6.25kg +6.75kg, 8 reps
- L/R, 6.25kg +6.75kg, 8 reps
- L/R, 6.25kg +6.75kg, 8 reps
Finish time: 22:20
Start time: 22:21
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 6.25kg +6.75kg, 10 reps
- R, 6.25kg + 6.75kg, 10 reps
- L, 6.25kg + 6.75kg, 10 reps
- R, 6.25kg + 6.75kg, 10 reps
Finish time: 22:36
Start time: 22:37
Abdominals
-
crunch (p206)
- 20 reps (2kg)
- 20 reps (2kg)
- 20 reps (2kg)
- 20 reps (2kg)
- 20 reps (2kg)
-
twisting crunch (p207)
- 20 reps (2kg)
- 20 reps (2kg)
- 20 reps (2kg)
Finish time: 22:53
02/10/17 (Friday)
Warm-up
Workout
Start time: 21:02
Back
-
Row (p134)
- L, 6.75kg + 6.25kg, 10 reps
- R, 6.75kg + 6.25kg, 10 reps
- L, 6.75kg + 6.25kg, 10 reps
- R, 6.75kg + 6.25kg, 10 reps
-
(superset) hammer curl (p66)
- L/R, 6.75kg + 6.25kg, 12 reps
- L/R, 6.75kg + 6.25kg, 12 reps
- L/R, 6.75kg + 6.25kg, 12 reps
- L/R, 6.75kg + 6.25kg, 12 reps
Finish time: 21:18
Start time: 21:19
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 6.25kg + 6.75kg, 12 reps
- L/R, 6.25kg + 6.75kg, 12 reps
- L/R, 6.25kg + 6.75kg, 10 reps
- L/R, 6.25kg + 6.75kg, 10 reps
- L/R 6.25kg + 6.75kg, 10 reps
Finish time: 21:56
Start time: 21:57
Shoulders
- lateral raise (p100)
- L/R 6.25kg + 6.75kg, 9 reps
- L/R 6.25kg + 6.75kg, 9 reps
- L/R 6.25kg + 6.75kg, 9 reps
- L/R 6.25kg + 6.75kg, 9 reps
Finish time: 22:09
Start time: 22:10
Chest
- chest fly (p118)
- L/R 6.25kg + 6.75kg, 10 reps
- L/R 6.25kg + 6.75kg, 10 reps
- L/R 6.25kg + 6.75kg, 10 reps
- L/R 6.25kg + 6.75kg, 10 reps
Finish time: 22:20
Start time: 22:21
Abdominals
- crunch (p206)
- 10 reps (2kg in hands)
- 10 reps (2kg in hands)
- 10 reps (2kg in hands)
- 10 reps (2kg in hands)
- 10 reps (2kg in hands)
- twisting crunch (p207)
- 20 reps (2kg in hands)
- 20 reps (2kg in hands)
- 20 reps (2kg in hands)
Finish time: 22:33
11/06/16 (Sunday)
Warm-up
Start time: 21:23
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 21:29
Biceps
-
supinated curl (p64)
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
-
(superset) hammer curl (p66)
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
Finish time: 21:51
Start time: 21:52
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 6.25kg x 2, 10 reps
- L/R, 3.75kg x 2, 10 reps (6.25kg first two, 3.75kg the rest)
- L/R, 3.75kg x 2, 10 reps
- L/R, 3.75kg x 2, 10 reps
- L/R 3.75kg x 2, 10 reps
Finish time: 22:15
Start time: 22:17
Shoulders
- lateral raise (p100)
- L/R, 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
Finish time: 22:30
Start time: 22:31
Chest
- chest fly (p118)
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
Finish time: 22:42
Start time: 22: 44
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
Finish time: 22:50
11/27/16 (Sunday)
Warm-up
Start time: 21:22
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 21:27
Biceps
-
supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
-
(superset) hammer curl (p66)
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
Finish time: 21:43
Start time:
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 4kg x 2, 10 reps
- L/R, 4kg x 2, 10 reps
- L/R, 4kg x 2, 10 reps
- L/R, 4kg x 2, 10 reps
- L/R 4kg x 2, 10 reps
Finish time: 22:02
Start time: 22:03
Shoulders
- lateral raise (p100)
- L/R 4kg x 2, 12 reps
- L/R 4kg x 2, 12 reps
- L/R 4kg x 2, 12 reps
- L/R 4kg x 2, 12 reps
Finish time: 22：20
Start time: 22：23
Chest
- chest fly (p118)
- L/R 5.25kg x 2, 10 reps
- L/R 5.25kg x 2, 10 reps
- L/R 5.25kg x 2, 10 reps
- L/R 5.25kg x 2, 10 reps
Finish time: 22：34
Start time: 22：34
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
Finish time: 22：40
01/13/17 (Friday)
Warm-up
Workout
Start time: 21:18
Back
-
Row (p134)
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
Finish time: 21:22
Start time: 21:23
Thighs
-
squat (p149)
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
Finish time: 21:37
Start time: 21:40
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:41
Start time: 21:42
Calves
- standing calf raise (p178)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
Finish time: 21:51
Start time: 21:52
Abdominals
- lying leg raise (p208 )
- 10 reps
- 10 reps
- 10 reps
- standing twist (p214)
- 25 reps
- 25 reps
- 25 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:00
10/19/16 (Wednesday)
Warm-up
Start time: 21:27
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 21:32
Shoulder
- lateral raise (p100)
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- L/R, 4.75kg x 2, 8 reps
Finish time: 21:42
Start time: 21:43
Chest
- bench press (p116)
- L/R, 4.75kg x 2, 10 reps
- L/R, 5.25kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
Finish time: 21:56
Start time: 21:57
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 22:04
Start time: 22:05
Triceps
- close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- triceps kickback (p82)
- L 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 4.75kg x 2, 10 reps
- R, 4.75kg x 2, 10 reps
Finish time: 22:25
Start time: 22:26
Abdominals
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:45
10/16/16(Sunday)
Warm-up
Start time: 21:12
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 21:18
Back
- Row (p134)
- L, 3.25kg x 2, 10 reps
- R, 3.25kg x 2, 10 reps
- L, 5.25kg x 2, 10 reps
- R, 5.25kg x 2, 10 reps
Finish time: 21:28
Start time:
Thighs 21:30
- lunge (p160)
L/R forward
- L, 20 reps
- R, 20 reps
- L, 20 reps
- R, 20 reps
Finish time: 21:43
Start time: 21:44
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:50
Start time: 21:51
Calves
- standing calf raise (p178)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:03
Start time: 22: 05
Abdominals
- lying leg raise (p208 )
- 8 reps
- 8 reps
- 8 reps
- standing twist (p214)
- 20 reps
- 20 reps
- 20 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:22
11/04/16 (Friday)
Warm-up
Start time: 20:52
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 20:58
Shoulder
- lateral raise (p100)
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
Finish time: 21:04
Start time: 21:06
Chest
- bench press (p116)
- L/R, 5.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
Finish time: 21:17
Start time: 21:19
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
Finish time: 21:25
Start time: 21:26
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
Finish time: 21:44
Start time: 21:45
Abdominals
-
crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:03
11/02/16 (Wednesday)
Warm-up
Start time: 21:35
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 21:45
Back
-
Row (p134)
- L, 4.75kg x 2, 10 reps
- R, 4.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21:51
Start time: 21:52
Thighs
- lunge (p160)
L/R forward
- L, 20 reps
- R, 20 reps
- L, 20 reps
- R, 20 reps
Finish time: 22:08
Start time: 22:09
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 22:14
Start time: 22:18
Calves
- standing calf raise (p178)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:29
Start time: 22:30
Abdominals
- lying leg raise (p208 )
- 8 reps
- 8 reps
- 8 reps
- standing twist (p214)
- 20 reps
- 20 reps
- 20 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:47
01/02/17 (Monday)
Warm-up
Workout
Start time: 20:30
Shoulder
- lateral raise (p100)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 20:35
Start time: 20:36
Chest
- bench press (p116)
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
Finish time: 20:44
Start time: 20:45
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 20:49
Start time: 20:51
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21:02
Start time: 21:03
Abdominals
-
crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:10
01/18/17 (Monday)
Warm-up
Workout
Start time: 21:28
Shoulder
- lateral raise (p100)
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
Finish time: 21:36
Start time: 21:37
Chest
- bench press (p116)
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
Finish time: 21:45
Start time: 21:46
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
Finish time: 21:52
Start time: 21:53
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
Finish time: 22:11
Start time: 22:12
Abdominals
-
crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:17
10/21/16 (Friday)
Warm-up
Start time: 20:59
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 21:07
Biceps
- supinated curl (p64)
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- L/R, 4.75kg x 2, 8 reps
- L/R, 4.75kg x 2, 8 reps
- (superset) hammer curl (p66)
- L/R, 5.25kg x 2, 12 reps
- L/R, 4.75kg x 2, 12 reps
- L/R, 4.75kg x 2, 12 reps
- L/R, 4.75kg x 2, 12 reps
Finish time: 21:27
Start time: 21:30
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 4.75kg x 2, 10 reps
- L/R, 2.75kg x 2, 10 reps
- L/R, 2.75kg x 2, 10 reps
- L/R, 2.75kg x 2, 10 reps
- L/R 2.75kg x 2, 10 reps
Finish time: 21:54
Start time: 21:55
Shoulders
- lateral raise (p100)
- L/R, 2.75kg x 2, 12 reps
- L/R 3.25kg x 2, 12 reps
- L/R 3.25kg x 2, 12 reps
- L/R 3.25kg x 2, 12 reps
Finish time: 22:05
Start time: 22:06
Chest
- chest fly (p118)
- L/R, 3.25kg x 2, 10 reps
- L/R 3.25kg x 2, 10 reps
- L/R 3.25kg x 2, 10 reps
- L/R 3.25kg x 2, 10 reps
Finish time: 22:16
Start time: 22:17
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
Finish time: 22:27
02/15/17 (Wednesday)
Warm-up
Workout
Start time: 20:46
Back
-
Row (p134)
- L, 6.75kg + 6.25kg, 10 reps
- R, 6.25kg + 6.25kg, 10 reps
- L, 6.25kg + 6.25kg, 10 reps
- R, 6.25kg + 6.25kg, 10 reps
Finish time: 20:50
Start time: 20:51
Thighs
-
squat (p149)
-
L/R, 6.25kg + 6.75kg, 15 reps
-
L/R, 6.25kg + 6.75kg, 15 reps
-
L/R, 6.25kg + 6.75kg, 15 reps
-
L/R, 6.25kg + 6.75kg, 15 reps
Finish time: 21:00
Start time: 21:01
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:02
Start time: 21:03
Calves
- standing calf raise (p178)
- 20 reps (R, 6.25kg + 6.75kg)
- 20 reps (R, 6.25kg + 6.75kg)
- 20 reps (R, 6.25kg + 6.75kg)
- 20 reps (R, 6.25kg + 6.75kg)
Finish time: 21:09
Start time: 21:10
Abdominals
- lying leg raise (p208 )
- 10 reps
- 10 reps
- 10 reps
- standing twist (p214)
- 25 reps
- 25 reps
- 25 reps
- crunch (p92kg206)
- 20 reps (2kg)
- 20 reps (2kg)
- 20 reps (2kg)
Finish time: 21:22
12/16/16 (Friday)
Warm-up
Start time: 20:58
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 20:58
Shoulder
- lateral raise (p100)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 21:03
Start time: 21:04
Chest
- bench press (p116)
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
Finish time: 21:12
Start time: 21:13
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 21:18
Start time: 21:18
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21:33
Start time: 21:33
Abdominals
-
crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:41
11/15/16 (Tuesday)
Warm-up
Start time: 20:16
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 20:21
Shoulder
- lateral raise (p100)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 20:32
Start time: 20:33
Chest
- bench press (p116)
- L/R, 5.75kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
Finish time: 20:49
Start time: 20:52
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.25kg x 2, 8 reps
Finish time: 21:00
Start time: 21:02
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
Finish time: 21:16
Start time: 21:17
Abdominals
-
crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:28
12/26/16 (Monday)
Warm-up
Workout
Start time: 21:33
Back
-
Row (p134)
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21:36
Start time: 21:37
Thighs
- lunge (p160)
L/R forward
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
Finish time: 21:49
Start time: 21:50
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:52
Start time: 21:53
Calves
- standing calf raise (p178)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
Finish time: 21:58
Start time: 21:59
Abdominals
- lying leg raise (p208 )
- 8 reps
- 8 reps
- 8 reps
- standing twist (p214)
- 20 reps
- 20 reps
- 20 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:07
01/15/17 (Sunday)
Warm-up
Workout
Start time: 20:48
Back
-
Row (p134)
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
-
(superset) hammer curl (p66)
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
Finish time: 20:57
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 12 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
Finish time: 21:16
Start time: 21:17
Shoulders
- lateral raise (p100)
- L/R 6.25kg x 2, 12 reps
- L/R 6.25kg x 2, 12 reps
- L/R 6.25kg x 2, 12 reps
- L/R 6.25kg x 2, 12 reps
Finish time: 21:29
Start time: 21:30
Chest
- chest fly (p118)
- L/R 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
- L/R 6.25kg x 2, 10 reps
Finish time: 21:46
Start time: 21:47
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:51
01/25/17 (Wednesday)
Warm-up
Workout
Start time: 21:24
Back
-
Row (p134)
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
Finish time: 21:27
Start time: 21:28
Thighs
-
squat (p149)
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
Finish time: 21:38
Start time: 21:40
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:41
Start time: 21:42
Calves
- standing calf raise (p178)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
Finish time: 21:47
Start time: 21:48
Abdominals
- lying leg raise (p208 )
- 10 reps
- 10 reps
- 10 reps
- standing twist (p214)
- 25 reps
- 25 reps
- 25 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:57
12/24/16 (Saturday)
Warm-up
Workout
Start time: 20:41
Biceps
-
supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
-
(superset) hammer curl (p66)
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
Finish time: 20:56
Start time: 20:57
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
Finish time: 21:10
Start time: 21:11
Shoulders
- lateral raise (p100)
- L/R 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
Finish time: 21：22
Start time: 21: 30
Chest
- chest fly (p118)
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
Finish time: 21: 39
Start time: 21：40
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
Finish time: 21: 44
02/06/17 (Monday)
Warm-up
Workout
Start time: 22:15
Shoulder
- lateral raise (p100)
- L/R, 6.25kg x 2, 8 reps
- L/R, 6.75kg x 2, 8 reps
- L/R, 6.25kg + 6.75kg, 8 reps
- L/R, 6.25kg x 2, 8 reps
Finish time: 22:23
Start time: 22:24
Chest
- bench press (p116)
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
- L/R, 6.25kg x 2, 10 reps
Finish time: 22:31
Start time: 22:32
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 6.25kg +6.75kg, 8 reps
- L/R, 6.25kg +6.75kg, 8 reps
- L/R, 6.25kg +6.75kg, 8 reps
Finish time: 22:36
Start time: 22:37
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 6.25kg +6.75kg, 10 reps
- R, 6.25kg + 6.75kg, 10 reps
- L, 6.25kg + 6.75kg, 10 reps
- R, 6.25kg + 6.75kg, 10 reps
Finish time: 22:48
Start time: 22:49
Abdominals
-
crunch (p206)
- 20 reps (2kg)
- 20 reps (2kg)
- 20 reps (2kg)
- 20 reps (2kg)
- 20 reps (2kg)
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:57
10/24/16 (Monday)
Warm-up
Start time: 22:42
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 22:47
Shoulder
- lateral raise (p100)
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
Finish time: 22:55
Start time: 22:58
Chest
- bench press (p116)
- L/R, 5.25kg x 2, 10 reps
- L/R, 5.25kg x 2, 10 reps
- L/R, 5.25kg x 2, 10 reps
- L/R, 5.25kg x 2, 10 reps
Finish time: 23:06
Start time: 23:07
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
- L/R, 5.25kg x 2, 8 reps
Finish time: 23:13
Start time: 23:15
Triceps
- close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- triceps kickback (p82)
- L 5.25kg x 2, 10 reps
- R, 5.25kg x 2, 10 reps
- L, 5.25kg x 2, 10 reps
- R, 5.25kg x 2, 10 reps
Finish time: 23:32
Start time: 23:33
Abdominals
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 23:51
01/11/17 (Wednesday)
Warm-up
Workout
Start time: 21:21
Shoulder
- lateral raise (p100)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 21:26
Start time: 21:27
Chest
- bench press (p116)
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
Finish time: 21:33
Start time: 21:35
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 21:38
Start time: 21:39
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21:52
Start time: 21:53
Abdominals
-
crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:00
12/20/16 (Tuesday)
Warm-up
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 20:36
Back
-
Row (p134)
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 20:41
Start time: 20:42
Thighs
- lunge (p160)
L/R forward
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
Finish time: 20:49
Start time: 20:50
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 20:52
Start time: 20:53
Calves
- standing calf raise (p178)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
Finish time: 20:59
Start time: 21:00
Abdominals
- lying leg raise (p208 )
- 8 reps
- 8 reps
- 8 reps
- standing twist (p214)
- 20 reps
- 20 reps
- 20 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:08
10/23/16 (Sunday)
Warm-up
Start time: 20:49
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 20:55
Back
- Row (p134)
- L, 3.25kg x 2, 10 reps
- R, 3.25kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21:01
Start time: 21:02
Thighs
- lunge (p160)
L/R forward
- L, 20 reps
- R, 20 reps
- L, 20 reps
- R, 20 reps
Finish time: 21:10
Start time: 21:12
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:15
Start time: 21:16
Calves
- standing calf raise (p178)
- 20 reps
- 20 reps
- 20 reps
- 20 reps (L/R 3.25kg x 2)
Finish time: 21:25
Start time: 21:26
Abdominals
- lying leg raise (p208 )
- 8 reps
- 8 reps
- 8 reps
- standing twist (p214)
- 20 reps
- 20 reps
- 20 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:43
01/06/17 (Friday)
Warm-up
Workout
Start time: 21:31
Back
-
Row (p134)
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
-
(superset) hammer curl (p66)
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
- L/R, 5.75kg x 2, 12 reps
Finish time: 21:43
Triceps
- reverse dip in (p84)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- (superset) lying triceps extension (p80)
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
Finish time: 22:00
Start time: 22:02
Shoulders
- lateral raise (p100)
- L/R 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
- L/R 5.75kg x 2, 12 reps
Finish time: 22:11
Start time: 22:12
Chest
- chest fly (p118)
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
- L/R 5.75kg x 2, 10 reps
Finish time: 22:19
Start time: 22:20
Abdominals
- crunch (p206)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:26
02/09/17 (Thursday)
Warm-up
Workout
Start time: 20:39
Back
-
Row (p134)
- L, 6.75kg + 6.75kg, 10 reps
- R, 6.25kg + 6.75kg, 10 reps
- L, 6.25kg + 6.75kg, 10 reps
- R, 6.25kg + 6.75kg, 10 reps
Finish time: 20:47
Start time: 20:48
Thighs
-
squat (p149)
-
L/R, 6.25kg + 6.75kg, 15 reps
-
L/R, 6.25kg + 6.75kg, 15 reps
-
L/R, 6.25kg + 6.75kg, 15 reps
-
L/R, 6.25kg + 6.75kg, 15 reps
Finish time: 21:13
Start time: 21:14
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:18
Start time: 21:19
Calves
- standing calf raise (p178)
- 20 reps (R, 6.25kg + 6.75kg)
- 20 reps (R, 6.25kg + 6.75kg)
- 20 reps (R, 6.25kg + 6.75kg)
- 20 reps (R, 6.25kg + 6.75kg)
Finish time: 21:31
Start time: 21:32
Abdominals
- lying leg raise (p208 )
- 10 reps
- 10 reps
- 10 reps
- standing twist (p214)
- 25 reps
- 25 reps
- 25 reps
- crunch (p206)
- 20 reps
- 20 reps (2kg)
- 20 reps (2kg)
Finish time: 21:42
12/04/16 (Sunday)
Warm-up
Start time: 20:23
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 20:23
Shoulder
- lateral raise (p100)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 20:34
Start time: 20:35
Chest
- bench press (p116)
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
- L/R, 5.75kg x 2, 10 reps
Finish time: 20:43
Start time: 20:44
Biceps
I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.
- supinated curl (p64)
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
- L/R, 5.75kg x 2, 8 reps
Finish time: 20:48
Start time: 20:48
Triceps
-
close-grip push-up (p76)
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
triceps kickback (p82)
- L 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 20:59
Start time:
Abdominals
-
crunch (p206)
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
-
twisting crunch (p207)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:09
02/02/17 (Thursday)
Warm-up
Workout
Start time: 21:14
Back
-
Row (p134)
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
Finish time: 21:19
Start time: 21:20
Thighs
-
squat (p149)
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
Finish time: 21:28
Start time: 21:30
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:31
Start time: 21:32
Calves
- standing calf raise (p178)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
Finish time: 21:41
Start time: 21:42
Abdominals
- lying leg raise (p208 )
- 10 reps
- 10 reps
- 10 reps
- standing twist (p214)
- 25 reps
- 25 reps
- 25 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 21:51
01/01/17 (Sunday)
Warm-up
Workout
Start time: 21:13
Back
-
Row (p134)
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21:20
Start time: 21:21
Thighs
- lunge (p160)
L/R forward
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
Finish time: 21:37
Start time: 21:38
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:39
Start time: 21:40
Calves
- standing calf raise (p178)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
Finish time: 21:51
Start time: 21:52
Abdominals
- lying leg raise (p208 )
- 8 reps
- 8 reps
- 8 reps
- standing twist (p214)
- 20 reps
- 20 reps
- 20 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:01
01/04/17 (Wednesday)
Warm-up
Workout
Start time: 21:38
Back
-
Row (p134)
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21:41
Start time: 21:42
Thighs
-
squat (p149)
-
L/R, 5.75kg x 2, 15 reps
-
L/R, 5.75kg x 2, 15 reps
-
L/R, 5.75kg x 2, 15 reps
-
L/R, 5.75kg x 2, 15 reps
Finish time: 21:56
Start time: 21:57
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:59
Start time: 22:00
Calves
- standing calf raise (p178)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
Finish time: 22:10
Start time: 22:11
Abdominals
- lying leg raise (p208 )
- 10 reps
- 10 reps
- 10 reps
- standing twist (p214)
- 25 reps
- 25 reps
- 25 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:24
11/12/16 (Saturday)
Warm-up
Start time: 21:36
- lateral raise (p100) L/R, 1.5kg x 2, 20 reps
Workout
Start time: 21:40
Back
-
Row (p134)
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
- L, 5.75kg x 2, 10 reps
- R, 5.75kg x 2, 10 reps
Finish time: 21:44
Start time: 21:44
Thighs
- lunge (p160)
L/R forward
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
- L, 20 reps (R, 5.75kg x 2)
- R, 20 reps (L, 5.75kg x 2)
Finish time: 21:56
Start time: 21:57
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 22:01
Start time: 22:02
Calves
- standing calf raise (p178)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
- 20 reps (R, 5.75kg x 2)
Finish time: 22:11
Start time: 22:14
Abdominals
- lying leg raise (p208 )
- 8 reps
- 8 reps
- 8 reps
- standing twist (p214)
- 20 reps
- 20 reps
- 20 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:27
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