Category Archives: Workouts

Missed a few workout posts

Missed a few workout posts in the lead-up to the wedding but I did manage to get below 80kg for the big day.

Published: April 8, 2011 | • | Comments closed

Workout – 22nd March, 2011

PT Session with Rose.

  • Warmup – 5 min Bike (random sprints)
  • Freemotion Machine – 1min on level 3, 6, 9, 12, 15 then back down
  • Tabata Intervals – 8min.
  • Tabata Intervals – 8min.
  • 1km Wowing Machine Sprint (3:53)
  • Abs
  • Stretches

Weighed in at 80.7kg, 17.7% Body Fat.

Published: March 22, 2011 | • , , | Comments closed

Workout – 17th March, 2011

PT Session with Alex

  • Warmup – 1km Run
  • Bench Press
  • Squats
  • Incline Bench Press
  • Preacher Bicep Curls
Published: March 22, 2011 | • , | Comments closed

Workout – 15th March 2011

PT Session with Rose – 15 min in came down with the tummy bug and had to pull the pin.

Published: March 22, 2011 | • , | Comments closed

Workout – 8 March, 2011

PT Session with Rose:

  • Warm Up: 15 Min Ride
  • Circuit (4 Times)
    • 10 * Lunges with over head weight (15kg)
    • 10 * Upright Row (60 kg)
    • 10 * Kettle Bell Swings (16kg)
    • 10 * O-leg sit ups
    • 5 Flights of Stairs
    • 40 Medicine Ball Wall Throws (5kg)
  • Tabata Intervals (4min) – Running on 12 Km/h
  • Stretches
Published: March 11, 2011 | • , , | Comments closed

Workout – March 1, 2011

PT Session with Rose:

  • Warmup – 10min Ride with sprints
  • 20 mins of as many 400m sprints + bar bell squats (to failure) 50kg.
  • 100 Star Jumps + 100 climbing thingys
  • Abs
    • 10 Regular Crunch
    • 10 Bicycle Crunch
    • 10 O Legs
    • 10 Russian
    • 10 Heal Taps
    • 10 Leg Climbs
    • 10 Leg Raises
    • 10 Scissor Legs
    • 10 Cris-cross Legs
  • Stretchs

Weighed in at 81.7kg, 16.6% Body Fat

Published: March 1, 2011 | • , | Comments closed

Workout – February 22, 2011

PT Session with Rose

  • Warmup 10min ride / walk
  • Tabata Intervals – 20sec Sprint (12km/ph + 8 incline) – 10sec Break – Eight Times. Did this 3 times with 2 min rest period in between.
  • Tabata Intervals – Pushups – 8 * 20 seconds
  • Tabata Intervals – O Leg Sit Ups – 8 * 20 seconds
  • Tabata Intervals – Bent Over Row – 50kg – 8 * 20 seconds

Weighed in at 82.7kg – 18.8% Body Fat

Published: February 22, 2011 | • , , , | Comments closed

Workout – February 17, 2011

Workout with Alex

  • 10 Min Run / Walk Warm Up
  • Bench Press
  • Narrow Grip Bench Press
  • Inline Bicep Curls
  • Squats
Published: February 17, 2011 | • , | Comments closed

Workout – February 15, 2011

PT Session with Rose

  • Warmup – 10min Ride
  • Outdoor Session
    • Ropes
    • Running
    • Boxing
    • Abs
Published: February 15, 2011 | • , | Comments closed

Workout – February 11, 2011

PT session with Alex.

  • Warmup – 10min Walk / Run
  • Biceps
  • Shoulders
  • Squats

[Can't really remember - ooops]

Published: February 11, 2011 | • , | Comments closed

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