Montes Alpha – Merlot 2006

Published: January 21, 2011 | • , | Comments closed

Workout – January 18, 2011

PT Session with Rose

  • Warm up – 5 Min Bike
  • 10 Mins – Intervals on the Treadmill (16 / 6)
  • Outdoor Circuit with 14kg Rope (Crossfit-esk)
    • 1min skipping / 1min rope (up/down – large motion – left and right hand out of sync)
    • 30 Pushups / Bicycle Crunchs
    • 1min skipping / 1min rope (up/down – large motion – left and right hand in sync)
    • Wall ball throw + Kettle Bell Swing with 10kg Plate
    • 1min skipping / 1min rope (left/right -left and right hands out of sync)
    • 30 Dips + Abs
    • 1min skipping / 1min rope (up/down – small motion – left and right hand out of sync)
    • Wall ball throw with squats + 200m (?) Run
  • Stretches

Weighed in at 85.6kg and 19.9% Body Fat

Published: January 18, 2011 | • , , | Comments closed

Workout – January 17, 2011

  • Warm Up – 5min Walk
  • 5 min Treadmill -> 30 sec. sprint + 30 sec. rest (turned off + max incline)
  • 1km Row
  • Biceps – 5 Sets of 15 – 20kg
  • Abs
  • Stretches
Published: January 17, 2011 | • | Comments closed

The King’s Buccaneer

Published: January 16, 2011 | • , | Comments closed

Prince of the Blood

Published: January 16, 2011 | • , | Comments closed

Workout – January 14, 2011

PT Session with Alex.

  • Warm up jog – 5min
  • Squats. 6 Sets – Just the Bar x 15, 20kg(plus bar) x 15, 30kg(plus bar) x 12, 40kg(plus bar) x  10, 40kg(plus bar) x  10, 40kg(plus bar) x  10
  • Incline Dumbbell Chest Press – Three sets of 25 kg x 8
  • Abs 3 Sets of 20.
  • Bench Press (finishing with negatives) – 3 Sets – 70kg x 15
  • Stretches
Published: January 14, 2011 | • , | Comments closed

The 4-Hour Body

Published: January 12, 2011 | • | Comments closed

Workout – January 11, 2011

First PT Session of the year with Rose:

  • 15 min warm up on Bike
  • 300m Row (Sprint) + Stair Climb (5 floors) + 20 Jet Star Star Jumps + 30 Pushups + 50 Bicycle Crunches + 50 Squats
  • Repeat Above
  • Three times Lat Pull Downs (70kg x 10) + Seated Row (9(?) x 10)
  • Stretches

Weighed in at 87.1kg and 21.1% Body Fat

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

Seaman’s Hut

Seamans Hut

Completed the 19km Walk from Charlotte Pass to Mt. Kosciuszko on the weekend

Published: January 8, 2011 | • , | Comments closed

Workout – January 7, 2011

PT Session with Alex.

  • Warm up jog – 5 min
  • Chest warm up – Bench Press (only the bar) x 15 + Bench Press 50kg x 15
  • Dumbbell Chest Press – 30kg (each hand) x 5, 27.5kg x 8, 27.5kg x 8, 27.5kg x 8
  • Incline Dumbbell Chest Press – Three sets of 25 kg x 8 – last few went to failure with incline bench press (only the bar)
  • Chin-ups (2 x 8 reps) + 2 * lat pull downs (69kg x 8 reps)
  • Assisted tricep dips – 7kg (3 x 10)
  • Ended with some overhead cable extensions
Published: January 7, 2011 | • , | Comments closed

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