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rainman
04-15-2007, 05:59 PM
warmup 7min Rower - highest setting - 125 calories

Squat 5 x 5 - 30kg per side
Leg Press 3 x 10 - 160kg
high leg press (target hammies) - 3 x 20 - 80kg
ez-bar curl - 3 x 10 - 7.5kg per side
preacher curl - 3 x 10 - 5kg per side
cable curl - alternating arms - 3 x 10 - 20kg
Hamstring curl (?) 3 x 10 - 60kg

20min stationary bike - 200 calories

rainman
04-18-2007, 06:08 AM
warmup 7min Rower - highest setting - 125 calories

wide lat pulldown 3 x 10 - 50kg cable
lat pulldown 3 x 10 - 70kg lat machine
front raise 3 x 10 - 9kg dumb
lateral raise 3 x 10 - 9kg (just) dumb
bent over side lateral 3 x 10 - 17.5 cable
arnies 3 x 10 - 11.5kg dumb
calves 3 x 10 - 60kg machine

6 minutes on bike.. too fecked

rainman
04-21-2007, 01:16 AM
warmup 6 min rower - went out a bit hard, fell over at 6 minutes

deadlift 50kg 4x10
leg extension 40kg 3x10
tricep pushdown 60kgx10 70kgx10 70kgx10
tricep extension 40kgx10 50kgx8 50kgx8
skullcrusher 17.5kg 3x10
hamstring curl 60kg 3x10

**** the bike.. might just warm up with it before weights from now on.. hammys were too ****ed to do anything.

rainman
04-24-2007, 06:11 AM
7 min rower - 115 cal

rack pull 50kgx5 60kgx5x4 sets
incline press - calves - 80kg 1x20 2x15
bent over row - 40kgx10 45kgx10x2 sets
bench press machine 60kgx10 70kgx8x2 sets
cable fly - 30kg per side 3x10
incline bench press 15kg per side 3x10
back pull 20kgx10x3
machine fly - 50kgx10 x8 x8

rainman
04-26-2007, 08:20 PM
7 minutes rower - 119 calories

squat 50kgx5 70x5 70x5 80x5 80x5
incline leg press 160kgx10 180x10 180x10
incline leg press high foot (ham) 120kgx20x3
ezbar curl - 7.5 a side 10x3
preacher curl 5kg(side)x8 3.75kgx7 3.75kgx6
cable curl 20kgx10 25kgx10x2
dumbell curl alternating 10kgx10x3
hamstring curl 60kgx10 70kgx10x2

comment - preacher curl really knocking me around

rainman
05-09-2007, 04:51 AM
deadlift 70kg 5 x 5
tricep pushdown 60kgx10 70kgx10 70kgx10
tricep extension 40kgx10 50kgx8 50kgx8
skullcrusher 20kg 3x10