Knock out some more reps

[knock knock]

20/03/13

Squats

Bench

BB Curls

21/03

Boxing

[knock knock]

BB Bench press

Military Press

Upright rows

Curls

Skull Crushers

[knock knock]

Full upper body 1:45

1km swim

[knock knock]

08/04/13

AM Spin

PM Squats

09/04/13

Boxing

[knock knock]

Pull ups 3 sets

One arm row 3 sets

Lat pull downs 3 sets

Seated row 4 sets

Calves

[knock knock]

1km swim

[knock knock]

Chest

Shoulders

Triceps

Biceps

Calves

[knock knock]

Spin

[knock knock]

Boxing

[knock knock]

08/05/13

Squats

Deadlifts

Lunges

[knock knock]

Boxing

[knock knock]

11/05/13

1km swim

[knock knock]

12/05/13

Lat pull downs

Bench

Curls

[knock knock]

AM

Spin

PM

Shoulder press

Upright Rows

Standing Overhead Triceps Extensions

Close grip bench

[knock knock]

Monday - Chest, arms, Swim

Tuesday  - Spin

Wednesday - Legs

[knock knock]

Tuesday - Legs

Today - Chest, shoulders, arms.

[Leeroid]

Too much detail

[knock knock]

Boxing class

[knock knock]

Squats

10 x 40

10 x 50

10 x 60

10 x 70

10 x 80

10 x 90

8 x 100

10 x 60

Hammies

Calves

[knock knock]

DB Bench
12 x 20
10 x 25
8  x 30
6 x 35
3 x 37.5
6 x 27.5
10 x 20
DB Fly
10 x 12.5
 

Dead lifts 3 x 10

Pull ups 2 x 10

Shoulders 2 x 12

Biceps 2 x 10

Triceps 2 x10

 

 

 

 

[knock knock]

Spin

[knock knock]

9th day in a row. Mon Spin, Tue Legs, Wed Chest/Arms, Thur Box, Fri Cuircuit, Sat Back/Chest, Sun Shoulders Calves abs, Mon Spin.

Today

Squats

40 x 10

60 x 10

80 x 10

100 x 10

110 x 6

120 x 4

60 x 10

 

Legs extensions x 2

Leg curls x 2

 

[knock knock]

Squats

30 x 10

40 x 10

50 x 10

60 x 10

70 x 10

80 x 10

90 x 10

100 x 10

110 x 6

80 x 10

60 x 10

Leg extsion 2 x 10

Leg curl 3 x 10

Calves

[knock knock]

Spin

[knock knock]

DB Bench

20 x 10

24 x 10

28 x 10

30 x 10

32 x 8

 

Dead lifts

65 x 10

85 x 10

105 x 10

115 x 5

125 x 5

 

Pull ups

Shoulder raises