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Workout journal

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05/12/17 (Friday)

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Warm-up

Workout

Start time: 20:50

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: 21:01

Start time: 21:02

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: 21:14

Start time: 21:15

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: 21:22

Start time: 21:23

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: 21:36

Start time: 21:37

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 (6.25kg+6.75kg)
    • 20 reps (6.25kg+6.75kg)
    • 20 reps (6.25kg+6.75kg)

Finish time: 22:01