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Workout journal

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01/13/17 (Friday)

xxks-kkk opened this issue · comments

commented

Warm-up

Workout

Start time: 21:18

Back

  • Row (p134)

    • L, 6.25kg x 2, 10 reps
    • R, 6.25kg x 2, 10 reps
    • L, 6.25kg x 2, 10 reps
    • R, 6.25kg x 2, 10 reps

Finish time: 21:22

Start time: 21:23

Thighs

  • squat (p149)

  • L/R, 6.25kg x 2, 15 reps

  • L/R, 6.25kg x 2, 15 reps

  • L/R, 6.25kg x 2, 15 reps

  • L/R, 6.25kg x 2, 15 reps

Finish time: 21:37

Start time: 21:40

Glutes

  • hip extension (p188)
    • R, 12 reps
    • L, 12 reps
    • R, 12 reps
    • L, 12 reps

Finish time: 21:41

Start time: 21:42

Calves

  • standing calf raise (p178)
    • 20 reps (R, 6.25kg x 2)
    • 20 reps (R, 6.25kg x 2)
    • 20 reps (R, 6.25kg x 2)
    • 20 reps (R, 6.25kg x 2)

Finish time: 21:51

Start time: 21:52

Abdominals

  • lying leg raise (p208 )
    • 10 reps
    • 10 reps
    • 10 reps
  • standing twist (p214)
    • 25 reps
    • 25 reps
    • 25 reps
  • crunch (p206)
    • 20 reps
    • 20 reps
    • 20 reps

Finish time: 22:00

commented

Keep core tight and back straight when do squat.