Gym log 13/08/05 - 25/08/05
Ah, at last - before my phone wipes itself again, commit these workout logs to a harddrive somewhere in York. All weights (er, mass, you frickin’ physics geeks!) are in kg.
When I joined up with the gym this cool Jamaican dude built up a program for me in order that I can use their computer controlled machines. At the end of the workout you logout and it reports the total weight lifted, “You’ve lifted 10,840kg today”. So you too could move 10tonnes through 40cm if you sat and heaved for 45mins! Just think!
Weights
20050813
Shoulder press:
Bench: 10/10/10/8/6/4 @ 14/28/42/56/70/70
Lat wide: 10@21, 10@35, 9.5@49, 6+h@56
Row/rear delt: 10@15, 10@35, 9@55
Crunches: 10, 11, 10, 7
Lying back flex: 10, 10
20050815
Shoulder press: 10@15, 10@25, 8@35, 6@45, 4@50
Lat wide: 10@21 (too easy), 10@35, 10@49 (+0.5r), 10+h@63 (+4r,+9) Bench: 10@35, 10@56 (+2r), 7@70 (+1r), 1@84&1@77, 3@70 (-1r)
Row/rear delt: 10@15 (too easy), 10@35, 10@55 (+1r), 7@65
Crunches: 11 (+1r), 12 (+1r), 12 (+2r), 12 (+5r)
Lying back flex: 10, 12 (+2r)
20050817
Shoulder Press: 10@35, 10@35 (end)
Lateral raise (db, 2handed): 6@7.5, 6@7.5, 5.2@7.5 (end)
Leg extensions: 12@35, 12@35
Upright row (bb): 12@20, 15@20, 12@20
Seated leg curl: 12@45, 12@45
Reverse flys (db, 2h): 10@7.5, 10@7.5
21/08/05
Bench: 12@35 (+2r), 12@55 (-1,+2r), 10@75 (+5,+3r)
Pec fly: 10@35, 10@49, 7@56
Incline press (db): 10@2×10, 12@2×15, 12@2×20
Shoulder press: 10@15, 10@25, 8@35, 6@45, 4@50
Lat wide: 10@35, 10@56 (+7), 10@63 (-h)
Row/rear delt: 10@35, 10@55, 4+h@65 (-3+h)
Tricep press: 10@65, 12@75, 11@75
Tricep pushdown (cable+rope): 10@10
Reverse trunk curl (w swiss): 12, 12, 12
Crunches: 6
Lying back flex: 10, 12
23/08/05
Shoulder Press: 10@25, 10@35, 8@40 (+5,-2r end)
Lateral raise (db, 2handed): 10@5 (-2.5,+4r), 7@7.5 (+1r), 7@7.5 (+2r end)
Upright row (bb): 12@20, 12@25 (+5, -3r), 12@25 (+5)
Reverse flys (db, 2h): 10@7.5, 10@7.5
Leg extensions: 10@35 (-2r), 12@35, 12@35
Seated leg curl: 10@45 (-2r), 12@45, 12@45
25/08/05
Bench: 12@35, 12@55, 10@80 (+5)
Incline press (db): 10@2×15 (+2×5), 11@2×20 (+2×5, -1r), 8@2×20 (-4r)
Pec fly: 10@35, 10@49, 5@56 (-2r), 9@35 (new)
Lat wide: 12@38.5 (+3.5,+2r), 10@49 (-7), 6@70 (+7,-6r), 0@84
Tricep press: 12@65 (+2r), 12@75, 7@85 (+10,-3r),
Row/rear delt: 12@35 (+2r), 10@55, 4@75, 0@75
Tricep pushdown (cable+rope): 12@40 (+20,+2r)
Reverse trunk curl (w swiss): 12, 12, 12
Crunches: 6
Lying back flex: 12 (+2r), 12