roundballnz: (Default)
Energy levels were a lot better today - so back on track -  interesting to watch  my reactions during the workout after Thursday ...here is the workout: Workout B
 
A1 DB step-ups - alternating - 20kg each hand
Set 1 @ 30 secs = 15 reps
Set 2 @ 30 secs = 12 reps
Set 3 @ 30 secs = 12 reps

A2 SB Leg curls - (2 leg)
Set 1 @ 30 secs = LL - 24 reps
Set 2 @ 30 secs = RL - 23 reps
Set 3 @ 30 secs = 2L - 38 reps

B1 Farmers walk - 32.5kg each hand
Set 1 @ 30 secs =
Set 2 @ 30 secs =
Set 3 @ 30 secs =
** no room gym was busy with post-voting gym goers :)

B2 Deadlift - BB - 60kg
Set 1 @ 30 secs = 25 reps
Set 2 @ 30 secs = 22 reps
Set 3 @ 30 secs = 25 reps
 
B2 Upright row - BB 45kg
Set 1 @ 30 secs = 25 reps
Set 2 @ 30 secs = 20 reps
Set 3 @ 30 secs = 20 reps
 
C1 DB swing - 17kg - 2 hands
Set 1 @ 30 secs = 35 reps
Set 2 @ 30 secs = 40 reps
Set 3 @ 30 secs = 35 reps

C2 Mountain climber with hands on SB
Set 1 @ 30 secs = 35 reps
Set 2 @ 30 secs = 34 reps
Set 3 @ 30 secs = 35 reps
 
Intervals tommorow
roundballnz: (Default)
Energy levels a bit low over last few days - could be the bugs doing the rounds ( no haven't succombed) or could just be the end of the year - it has been pretty full on this year. its only 6 weeks till Xmas break !! YAY.

Had today of treated myself to spanking new non-stick fry pan - should be good for those omelettes

anyhow here is tonights workout numbers are a bit light due to energy - but I did do it !

-----------------------------------------------------------------------


Workout A: ( all bodyweight) - 15-30 sec rest between sets

A1 - Squat ( Bar + 20 = 40kg)
Set 1 @ 30 secs = 25 reps
Set 2 @ 30 secs = 22 reps
Set 3 @ 30 secs = 25 reps

A2 - Fullbody swimmers ( cable machine 8 kg each arm)
Set 1 @ 30 secs = 25 reps
Set 2 @ 30 secs = 28 reps
Set 3 @ 30 secs = 30 reps

B1 - Pushups
Set 1 @ 30 secs = 40 reps
Set 2 @ 30 secs = 40 reps
Set 3 @ 30 secs = 38 reps

B2 - Bentover rows (Bar only = 20kg)
Set 1 @ 30 secs = 47 reps
Set 2 @ 30 secs = 40 reps
Set 3 @ 30 secs = 40 reps

C1 Lunges ( alternate)
Set 1 @ 30 secs = 25 reps
Set 2 @ 30 secs = 24 reps
Set 3 @ 30 secs = 22 reps

C2 - Dips
Set 1 @ 30 secs = 35 reps
Set 2 @ 30 secs = 40 reps
Set 3 @ 30 secs = 40 reps

EHP workout

Nov. 2nd, 2008 06:49 pm
roundballnz: (Default)
 Workout B - Not bad - Here are the workout details:

A1 DB step-ups - alternating - 20kg each hand Set 1 @ 30 secs = 12 reps Set 2 @ 30 secs = 11 reps Set 3 @ 30 secs = 11 reps A2 SB Leg curls - (2 leg) Set 1 @ 30 secs = LL - 22 reps Set 2 @ 30 secs = RL - 22 reps Set 3 @ 30 secs = 2L - 28 reps B1 Farmers walk - 32.5kg each hand Set 1 @ 30 secs = 3.5 laps - reps Set 2 @ 30 secs = 2.0 laps- reps Set 3 @ 30 secs = B2 Deadlift - BB - 60kg Set 1 @ 30 secs = 21 reps Set 2 @ 30 secs = 20 reps Set 3 @ 30 secs = 18 reps
B2 Upright row - BB 45kg Set 1 @ 30 secs = 25 reps Set 2 @ 30 secs = 19 reps Set 3 @ 30 secs = 20 reps
C1 DB swing - 17kg - 2 hands Set 1 @ 30 secs = 34 reps Set 2 @ 30 secs = 39 reps Set 3 @ 30 secs = 34 reps C2 Mountain climber with hands on SB Set 1 @ 30 secs = 36 reps Set 2 @ 30 secs = 30 reps Set 3 @ 30 secs = 33 reps

Monday EHP

Oct. 27th, 2008 08:35 pm
roundballnz: (Default)
Well its supposed to be official gym day today ie Monday but I took advantage of the fact it was a public holiday !!!! yup it was virtually empty tonight.

Workout A: ( all bodyweight) - 15-30 sec rest between sets

A1 - Squat ( Bar + 20 = 40kg)
Set 1 @ 30 secs = 24 reps
Set 2 @ 30 secs = 23 reps
Set 3 @ 30 secs = 21 reps

A2 - Fullbody swimmers ( cable machine 8 kg each arm)
Set 1 @ 30 secs = 27 reps
Set 2 @ 30 secs = 26 reps
Set 3 @ 30 secs = 27 reps

B1 - Pushups
Set 1 @ 30 secs = 45 reps
Set 2 @ 30 secs = 40 reps
Set 3 @ 30 secs = 38 reps

B2 - Bentover rows (Bar only = 20kg)
Set 1 @ 30 secs = 47 reps
Set 2 @ 30 secs = 40 reps
Set 3 @ 30 secs = 40 reps

C1 Lunges ( alternate)
Set 1 @ 30 secs = 26 reps
Set 2 @ 30 secs = 25 reps
Set 3 @ 30 secs = 24 reps

C2 - Dips
Set 1 @ 30 secs = 41 reps
Set 2 @ 30 secs = 38 reps
Set 3 @ 30 secs = 34 reps
roundballnz: (Default)
Workout B - Another good one - Here are the workout details:

A1 DB step-ups - alternating - 20kg each hand
Set 1 @ 30 secs = 12 reps
Set 2 @ 30 secs = 10 reps
Set 3 @ 30 secs = 10 reps

A2 SB Leg curls - (2 leg)
Set 1 @ 30 secs = LL - 18 reps
Set 2 @ 30 secs = RL - 20 reps
Set 3 @ 30 secs = 2L - 22 reps

B1 Chin-up/knee up -
Set 1 @ 30 secs = 12 reps
Set 2 @ 30 secs = 9 reps
Set 3 @ 30 secs = stuffed - energy gave out


B2 Deadlift - BB - 60kg
Set 1 @ 30 secs = 17 reps
Set 2 @ 30 secs = 17 reps
Set 3 @ 30 secs = 15 reps
# grip was what gave me out.....suffered from chin-ups previous set

B2 Upright row - BB 45kg
Set 1 @ 30 secs = 18 reps
Set 2 @ 30 secs = 17 reps
Set 3 @ 30 secs = 17 reps
# grip was what gave me out.....s

C1 DB swing - 17kg - 2 hands
Set 1 @ 30 secs = 24 reps
Set 2 @ 30 secs = 25 reps
Set 3 @ 30 secs = 25 reps

C2 Mountain climber with hands on SB
Set 1 @ 30 secs = 36 reps
Set 2 @ 30 secs = 29 reps
Set 3 @ 30 secs = 31 reps
-----------------------------------------------------------------------
Pretty stuffed after that
Alex
roundballnz: (Default)
Workout A: ( all bodyweight) - 15-30 sec rest between sets

A1 - Squat ( Bar + 20 = 40kg)
Set 1 @ 30 secs = 20 reps
Set 2 @ 30 secs = 20 reps
Set 3 @ 30 secs = 20 reps

A2 - Fullbody swimmers ( cable machine 8 kg each arm)
Set 1 @ 30 secs = 22 reps
Set 2 @ 30 secs = 25 reps
Set 3 @ 30 secs = 25 reps

B1 - Pushups
Set 1 @ 30 secs = 45 reps
Set 2 @ 30 secs = 38 reps
Set 3 @ 30 secs = 32 reps

B2 - Bentover rows (Bar only = 20kg)
Set 1 @ 30 secs = 46 reps
Set 2 @ 30 secs = 36 reps
Set 3 @ 30 secs = 36 reps

C1 Lunges ( alternate)
Set 1 @ 30 secs = 19 reps
Set 2 @ 30 secs = 24 reps
Set 3 @ 30 secs = 26 reps

C2 - Dips
Set 1 @ 30 secs = 38 reps
Set 2 @ 30 secs = 37 reps
Set 3 @ 30 secs = 41 reps

Nice & strong - that was fun!
roundballnz: (Default)
Here was the workout today:

A1 DB step-ups - alternating - 17.5kg each hand
Set 1 @ 30 secs = 16 reps
Set 2 @ 30 secs = 14 reps
Set 3 @ 30 secs = 14 reps

A2 SB Leg curls - (2 leg)
Set 1 @ 30 secs = 25 reps
Set 2 @ 30 secs = 25 reps
Set 3 @ 30 secs = 22 reps

B1 Farmers walk - 10 m lap - 325kg each hand ( got away with these because no-one else was there - will sub for "pullups with knee ups" if gym busy next time )
Set 1 @ 30 secs = 2.5 laps
Set 2 @ 30 secs = 2.0 laps
Set 3 @ 30 secs = 2.0 laps
# grip was what gave me out.....

B2 Deadlift - BB - 40kg
Set 1 @ 30 secs = 22 reps
Set 2 @ 30 secs = 21 reps
Set 3 @ 30 secs = 20 reps

B2 Upright row - BB 40kg
Set 1 @ 30 secs = 23 reps
Set 2 @ 30 secs = 20 reps
Set 3 @ 30 secs = 18 reps

C1 DB swing - 17kg - 2 hands
Set 1 @ 30 secs = 29 reps
Set 2 @ 30 secs = 27 reps
Set 3 @ 30 secs = 28 reps

C2 Mountain climber with hands on SB ( supposed to be bear crawl - not enough room)
Set 1 @ 30 secs = 36 reps
Set 2 @ 30 secs = 26 reps
Set 3 @ 30 secs = 30 reps

Pretty stuffed after that - needed that protein shake once I got home.
roundballnz: (Default)
Workout A: ( all bodyweight) - 15-30 sec rest between sets

A1 - Squat ( Bar only = 20kg)
Set 1 @ 30 secs = 25 reps
Set 2 @ 30 secs = 25 reps
Set 3 @ 30 secs = 25 reps

A2 - Fullbody swimmers ( cable machine 8 kg each arm)
Set 1 @ 30 secs = 27 reps
Set 2 @ 30 secs = 24 reps
Set 3 @ 30 secs = 25 reps

B1 - Pushups
Set 1 @ 30 secs = 45 reps
Set 2 @ 30 secs = 36 reps
Set 3 @ 30 secs = 30 reps

B2 - Bentover rows (Bar only = 20kg)
Set 1 @ 30 secs = 35 reps
Set 2 @ 30 secs = 36 reps
Set 3 @ 30 secs = 27 reps

C1 Lunges ( alternate)
Set 1 @ 30 secs = 19 reps
Set 2 @ 30 secs = 22 reps
Set 3 @ 30 secs = 22 reps

C2 - Dips
Set 1 @ 30 secs = 30 reps
Set 2 @ 30 secs = 33 reps
Set 3 @ 30 secs = 37 reps

Nice & strong - that was fun!
roundballnz: (Default)
Workout A: ( all bodyweight) - 15-30 sec rest between sets

A1 - Squat
Set 1 @ 30 secs = 24 reps
Set 2 @ 30 secs = 22 reps

A2 - Fullbody swimmers ( cable machine 5 kg)
Set 1 @ 30 secs = 25 reps
Set 2 @ 30 secs = 22 reps

B1 - Pushups
Set 1 @ 30 secs = 31 reps
Set 2 @ 30 secs = 35 reps

B2 - Bentover rows ( skipp rope around cable machine)
Set 1 @ 30 secs = 30 reps
Set 2 @ 30 secs = 27 reps

C1 Lunges ( alternate)
Set 1 @ 30 secs = 16 reps
Set 2 @ 30 secs = 20 reps

C2 - Dips
Set 1 @ 30 secs = 35 reps
Set 2 @ 30 secs = 30 reps

Profile

roundballnz: (Default)
roundballnz

November 2011

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