Cardio PB

At long last, a PB on the treadmill: 40 mins @ 5.5mph, 5 miles in 56 mins.

Chest and Triceps – 2

Thurs 21 Aug 08 weights session is as follows:

Chest
DB press – warm-up sets of 30lbs and 45lbs, 3 sets 55lbs x 10 reps
DB incline press – 3 sets of 40lbs x 10
DB pullover – 3 sets of 55lbs x 10

Triceps
Cable pushdowns – 3 supersets at levels 7, 9, 11, 13 x 10
Dips – 6 sets (legs fully extended and on bench)

* Got to increase intensity for triceps, consider other exercises

Shoulder Shockers

Something new each workout, Military Press for shoulders today.

Back
Rows -3 sets x 40kgs x 10
Cable rows – 3 sets x 40kgs x 10
Cable pulldowns – 3 sets x 50kgs x 10

Shoulders
BB Military Press – 3 sets x 30kgs x 10 (struggled last set)
Lateral Raise – 3 sets x 15lbs x 10 (going for perfect form)
Seated rear lateral raise – 3 sets x 20lbs x 10

Biceps
DB concentration curls – 3 sets x 25lbs x 10
EZ bar – 2 sets x 25kgs x 10

* Compound exercises are the way to go. Chin ups on Sat!
* Article link

Dips and Flyes

Incorporating new exercises to keep things interesting.

Workout for Tues, 18 Aug:

Chest
- BB bench press (Free weights) 2 sets of 60kgs x 10, 1×5, 70kgs for 3 reps (spotter required for confidence)
- DB decline press 3 sets of 50lbs x 10
- Pec dec flyes – 3 sets at 40kgs x 10

Triceps
- Skullcrushers 3 sets of 40kgs x 10
- Cable pulldowns 3 sets at 12 x 10
- Dips 3 sets x 10 (legs fully extended)

New Shoes

New running shoes – Nike Air Max Moto+ 5 (US size 12).

Damage = RM379.

Broke them in today, 5 miles in an hour (21 mins @ 5.5mph, then intervals). Feels good.

Weight update: 95kgs

Chest and Triceps

Thurs 14 Aug 08 weights session is as follows:

Chest
DB press – 60lbs x 10, x 8, 50lbs x 10
DB flies – 2 sets of 20lbs x 10 , 25lbs x 10
DB incline press – 3 sets of 40lbs x 10
DB pullover – 3 sets of 45lbs x 10

Triceps
Cable pushdowns – 3 supersets at levels 8, 10, 12 x 10
Seated extensions – 3 supersets of 15lbs, 20lbs, 25lbs, 30lbs x 10
DB kickbacks – 3 sets of 25lbs x 10

* Getting tired way too fast on chest exercises
* Need to increase intensity for triceps

Back On Track

Current program:

Cardio = 4 miles x 6 days a week.
Weights on Mondays, Tuesdays, Thursdays and Saturdays.

Mons & Thurs – Chest & Triceps
Tues & Sats – Back, Shoulders & Biceps

Today’s exercises:

Back pull-up – 40kg, db row – 55lbs, pulldown – 45kg
Shoulder db press – 35lbs, front & side raise – 20lbs
Biceps db curl- 25lbs, preacher curl – 12.5kg

Weight = 97.5kg