Tag Archives: pt

Workout – February 4th, 2011

PT Session with Alex

  • Warm-up 10 min walk + stretches
  • Incline Bench Press
  • Bar Squats
  • 1 Set of 6 Chinups + 3 Sets of Lat Pull Downs (62kg)
  • Dumb bell flys (35kg, 22.5kg, 20kg)
Published: February 6, 2011 | • | Comments closed

Workout – February 1, 2011

PT Session with Rose

  • Warm up – 5 min ride
  • 10 Push-ups every min for 6 mins
  • Rowing + Kettle Bell Swings
    • 500m row + 10*10kg Kettle Bell Swings,
    • 400m row + 8*10kg Kettle Bell Swings,
    • 300m row + 6*10kg Kettle Bell Swings,
    • 200m row + 4*10kg Kettle Bell Swings,
    • 100m row + 2*10kg Kettle Bell Swings
  • 2 min Jog
  • 20 sec sprint every 30sec for 6 mins (10 Incline @ 12 km per hour)
  • Stretches

84.9kg and 18.9% Body Fat

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

Workout – January 28, 2011

Workout session with Alex

  • Warmup – 5min Ride
  • Incline Chest Press – 25kg (3 * 10)
  • Pushups + Row Thingy
  • ….

Can’t really remember…ooops

Published: January 28, 2011 | • | Comments closed

Workout – January 25, 2011

PT session with Rose

  • Warm up – 5 min ride
  • 1km Row (3:50- ish)
  • 5 bar bell rows (60kg), 10 Pushups, 15 Jump Squats every minute for 15 minutes (I got to about 7 then it all went a bit downhill – disappointed with that effort )
  • 2 sets of 15 Pull Ups + 15 Dumb Bell Bicep Curls (7kg)
  • 2 sets of 15 Overhead Tricep Extensions (12.5kg)
  • 110 Mixed Ab Exercises
  • Stretches
Published: January 25, 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

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

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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