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Workout journal

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02/28/17 (Tuesday)

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Warm-up

Workout

Start time: 21:36

Shoulder

  • lateral raise (p100)
    • L/R, 6.25kg + 6.75kg, 8 reps
    • L/R, 6.75kg + 6.25kg, 8 reps
    • L/R, 6.25kg + 6.75kg, 8 reps
    • L/R, 6.25kg + 6.75kg, 8 reps

Finish time: 22:00

Start time: 22:01

Chest

  • bench press (p116)
    • L/R, 6.25kg+ 6.75kg, 10 reps
    • L/R, 6.25kg + 6.75kg, 10 reps
    • L/R, 6.25kg + 6.75kg, 10 reps
    • L/R, 6.25kg + 6.75kg, 10 reps

Finish time: 22:09

Start time: 22:10

Biceps

I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.

  • supinated curl (p64)
    • L/R, 6.25kg +6.75kg, 8 reps
    • L/R, 6.25kg +6.75kg, 8 reps
    • L/R, 6.25kg +6.75kg, 8 reps

Finish time: 22:44

Start time: 22:45

Triceps

  • close-grip push-up (p76)

    • 10 reps
    • 10 reps
    • 10 reps
    • 10 reps

  • triceps kickback (p82)

    • L 6.25kg +6.75kg, 10 reps
    • R, 6.25kg + 6.75kg, 10 reps
    • L, 6.25kg + 6.75kg, 10 reps
    • R, 6.25kg + 6.75kg, 10 reps

Finish time: 23:22

Start time: 23:23

Abdominals

  • crunch (p206)

    • 20 reps
    • 20 reps
    • 20 reps
    • 20 reps (2kg)
    • 20 reps (2kg)

  • twisting crunch (p207)

    • 20 reps (2kg)
    • 20 reps (2kg)
    • 20 reps (2kg)

Finish time: 23:34