New Goals, New Me

[marky65]

14/06/09

Cardio PM

Treadmill - 40 mins (547cals)

Abs

S/B Crunches - 15 /15 / 15 /15

Rev S/B Crunches - 15 /15 / 15 /15

An extra seeing it was my day off

[marky65]

15/06/09

Weights AM

Warm up

Back / Triceps

Straight Set

DB Pullovers - 15 @ 19, 15 @ 19, 15 @ 19

Superset

WG Pulldowns - 12 @ 49, 10 @ 60, 8 @ 63

BB Skullcrushers - 12 @ 25, 10 @ 25, 8 @ 27.5

Superset

DB Rows - 12 @ 22, 10 @ 26, 8 @ 31

DB Kickbacks (e/s) - 12 @ 8, 10 @ 9 , 10 @ 10

Superset

Straight arm P/downs - 12 @ 21, 10 @ 25, 8 @ 25

Cable Pushdowns - 10 @ 42, 10 @ 48, 10 @ 48

Abs

Chops (e/s) - 12 @ 36, 12 @ 42, 10 @ 42

Cardio

Treadmill - 20 mins

[marky65]

16/06/09

Weights AM

Warm Up 5 mins

Legs

Leg Extn - 15 @ 20, 15 @ 20, 15 @ 20, 15 @ 20

Straight Set

Squats - 15 @ 80, 12 @ 90, 10 @ 100, 8 @ 110

Super Set

Leg Press - 15 @ 165, 12 @ 185, 10 @ 200, 8 @ 210

Leg Curls - 15 @ 30, 12 @ 35, 10 @ 40, 8 @ 45

Super Set

Hack Squat - 10 @ 90, 10 @ 90, 10 @ 100

BB Lunges - 10 @ 90, 10 @ 90, 10 @ 80

Straight Set

Standing Calf Raise - 15 @ 160, 15 @ 160, 15 @ 160, 15 @ 160 (after talking to PT, I now have to drop the weight on these a bit and go for 3 sets of 36 reps. ooouuuccchhhhh ) :evil:

Cardio

Treadmill - 20 mins

[marky65]

17/06/09

Cardio AM

Walking - did twice round Hamilton Lake....about 7 km I think.

[marky65]

18/06/09

Weights AM

Shoulders

Lat Raise - 15 @ 10, 12 @ 11, 10 @ 12, 8 @ 13

DB Press - 15 @ 14, 12 @ 15, 10 @ 17, 8 @ 19

Reverse Flyes - 10 @ 16, 10 @ 17, 10 @ 19

Chest

DB Flat Bench - 20 @ 17, 12 @ 19, 8 @ 22

DB Flat Flyes - 10 @ 13, 10 @ 14, 10 @ 15

Cable X over - 10 @ 30, 10 @ 30, 10 @ 30

Biceps

BB Curls - 15 @ 22.5, 12 @ 25, 10 @ 27.5

1 Arm Curls 21's - 21 @ 12, 21 @ 12 (these burnt BIG time)

Cardio

Treadmill - 15 mins

[marky65]

Weights AM

19/06/09

Warm up

Back / Triceps

Straight Set

DB Pullovers - 15 @ 19, 15 @ 19, 15 @ 19

Superset

WG Pulldowns - 12 @ 49, 10 @ 60, 8 @ 63

BB Skullcrushers - 12 @ 25, 10 @ 27.5, 8 @ 30

Superset

BB Rows- 12 @ 40, 10 @ 50, 8 @ 60

DB Kickbacks (e/s) - 12 @ 8, 10 @ 9 , 10 @ 10

Superset

C/G Pulldowns - 12 @ 49, 10 @ 56, 8 @ 60

Cable Pushdowns - 10 @ 42, 10 @ 48, 10 @ 48

Abs

Superset

S/B Crunches - 15 /15 /15 /15

S/B Rev Crunches - 15 /15 /15 /15

Bridges - 30s /25s / 25s

Cardio

Treadmill - 20 mins

[marky65]

22/06/09

Weights PM

Shoulders

Lat Raise - 15 @ 10, 12 @ 12, 10 @ 14, 8 @ 14

DB Press - 10 @ 15, 10 @ 17, 10 @ 17

Reverse Flyes - 10 @ 17, 10 @ 17, 10 @ 17

Chest & Bicep Supersets

Super Set

Decline DB Press - 12 @ 19, 12 @ 22, 8 @ 26, 6 @ 26

Incline DB Curls - 12 @ 12, 12 @ 13, 8 @ 15, 6 @ 15

Superset

DB Flat Flyes - 10 @ 14, 10 @ 16, 10 @ 16

BB Curls - 10 @ 27.5, 10 @ 27.5, 10 @ 30

Superset

Incline DB Press - 10 @ 19, 10 @ 19, 10 @ 19

Cable Curls - 10 @ 36, 10 @ 36, 8 @ 42

Cardio

Treadmill - 20 mins

[marky65]

23/06/09

Weight - 99.5kg (PM weight too ) finally dropping again

Cardio PM

Treadmill - 30 mins

Bike - 10 mins

Abs

S/B Crunches - 15 /15 / 15 / 15

S/B Rev Crunches - 15 /15 / 15 / 15

[teamfatboy]

Yay for weight loss... and cool new avatar too! Feel sorry for that wabbit!

[marky65]

24/06/09

Weights PM

Warm Up 5 mins

Legs

Leg Extn - 15 @ 20, 15 @ 20, 15 @ 20, 15 @ 20

Straight Set

Squats - 12 @ 40(ATG but too light), 12 @ 70, 12 @ 70, 12 @ 70

Super Set

Leg Press - 12 @ 160, 12 @ 160, 12 @ 160, 12 @ 160

Leg Curls - 12 @ 35, 12 @ 40, 10 @ 45, 8 @ 50

Super Set

Hack Squat - 10 @ 90, 10 @ 90, 10 @ 90

BB Lunges - 10 @ 70, 10 @ 70, 10 @ 70

Straight Set

Standing Calf Raise - 20 @ 126, 20 @ 126, 20 @ 119, 20 @ 119

Changed the weights round a bit and changed the reps to. Working up to 30s on the calf raise and they burning like crazy :twisted:

[marky65]

25/06/09

Cardio PM

Treadmill - 30 mins

Bike - 10 mins

[marky65]

26/06/09

Weights AM

Warm up

Back / Triceps

Straight Set

DB Pullovers - 15 @ 19, 15 @ 19, 15 @ 22

Superset

WG Pulldowns - 12 @ 49, 10 @ 56, 8 @ 63

BB Skullcrushers - 12 @ 25, 10 @ 27.5, 8 @ 30

Superset

BB Rows- 12 @ 45, 10 @ 55, 10 @ 60

DB Kickbacks (e/s) - 10 @ 8, 10 @ 10 , 10 @ 10

Superset

C/G Pulldowns - 12 @ 49, 10 @ 60, 10 @ 63

Cable Pushdowns - 10 @ 42, 10 @ 48, 10 @ 54

Abs

Superset

S/B Crunches - 15 /15 /15 /15

S/B Rev Crunches - 15 /15 /15 /15

Treadmill - 10 mins

[marky65]

27/06/09

Cardio AM

Treadmill - 40 mins

[marky65]

30/06/09

Weights AM

Shoulders

Lat Raise - 15 @ 12, 12 @ 12, 10 @ 14, 8 @ 15

DB Press - 10 @ 15, 10 @ 16, 10 @ 17

Reverse Flyes - 15 @ 17, 12 @ 19, 8 @ 22

Chest & Bicep Supersets

Super Set

Decline DB Press - 15 @ 19, 12 @ 22, 10 @ 22, 8 @ 26

Incline DB Curls - 12 @ 12, 10 @ 13, 8 @ 15, 6 @ 16

Superset

DB Flat Flyes - 12 @ 15, 10 @ 16, 10 @ 17

BB Curls - 12 @ 27.5, 12 @ 27.5, 10 @ 30

Superset

Incline DB Press - 10 @ 16, 10 @ 16, 10 @ 16

Cable Curls - 8 @ 36, 8 @ 42, 8 @ 48

Had the ole flab grab again. Weight going up and down at the moment and today of all days was UP.

Weight 101.4kg with BF @ 18% so happy with that. Just have to add in a bit more cardio to burn off the flabby bits :pfft: :pfft:

[marky65]

Weights AM

Warm Up 5 mins

Legs

Leg Extn - 15 @ 6P, 15 @ 7P, 15 @ 8P, 15 @ 9P

Straight Set

Squats - 15 @ 80, 12 @ 70, 12 @ 70, 12 @ 70

Super Set

Leg Press - 15 @ 160, 12 @ 160, 12 @ 160, 12 @ 160

Leg Curls - 12 @ 7P, 10 @ 8P, 10 @ 9P, 10 @ 10P

Straight Set

Standing Calf Raise - 25 @ 255, 25 @ 255, 25 @ 255 (lbs)

Cardio PM

Cycle (windtrainer) - 30 mins (15 of 30 doing HIIT)

[marky65]

02/07/09

Weights AM

Back / Triceps

Straight Set

DB Pullovers - 15 @ 18.5, 15 @ 22.5, 15 @ 22.5

Superset

WG Pulldowns - 12 @ 105, 10 @ 120, 8 @ 135 (lbs)

BB Skullcrushers - 12 @ 27.5, 10 @ 30, 8 @ 30

Superset

BB Rows- 12 @ 40, 10 @ 50, 8 @ 60

DB Kickbacks (e/s) - 10 @ 10, 10 @ 10 , 10 @ 10

Superset

Straight arm pulldowns - 12 @ 45, 12 @ 45, 8 @ 60 (lbs)

Cable Pushdowns - 12 @ 90, 12 @ 100, 10 @ 110 (lbs)