05/01/17 (Monday)
xxks-kkk opened this issue · comments
Warm-up
Workout
Start time: 20:43
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: 20:53
Start time: 20:54
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: 21:04
Start time: 21:05
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: 21:09
Start time: 21:10
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: 21:20
Start time: 21:21
Abdominals
-
crunch (p206)
- 20 reps (6.25kg+6.75kg)
- 20 reps (6.25kg+6.75kg)
- 20 reps (6.25kg+6.75kg)
- 20 reps (6.25kg+6.75kg)
- 20 reps (6.25kg+6.75kg)
-
twisting crunch (p207)
- 20 reps
- 20 reps (2kg)
- 20 reps (2kg)
Finish time: 21:47