roundballnz: (Default)
TT2K6-B

Warmup:
Bodyweight warm up: squats, lunges, duck unders,Plank, waiters bow, pushups, leg swings, x-body mountain climbers, stick ups

A1 -2-leg SB-leg curl - 15, 15
A2 -SB roll-out - 10,10

Workout A
A1 1-leg SB-leg curl - 12/12, 12/12, 12/12
A2 -SB roll-out - 19, 15, 15

B1 BB-RDL 70kg-8, 80kg-8, 80kg-8,
B2 DB push-Press 20kg-8/8, 20kg-8/8, 20kg-8/8

C1 BB squat (12) 80kg-12, 80kg-12, 80kg-12
C2 SB jacknife (15) 15, 15,12
C3 side-plank (45 sec hold) 45/45, 40/40, 30/30


Note to self:
# Nice solid/sweaty workout
# Not too bad considering the week off, not fully right but enough to work out
# instead of 2nd bus , walked home, enough shady spots not to get too hot


roundballnz: (Default)
TT2K6-B

Warmup:
Bodyweight warm up: squats, lunges, duck unders,Plank, waiters bow, pushups, leg swings, x-body mountain climbers, stick ups

A1 -2-leg SB-leg curl - 15, 15
A2 -SB roll-out - 10,10

Workout A
A1 1-leg SB-leg curl - 12/12, 12/12, 12/12
A2 -SB roll-out - 20, 15, 15

B1 BB-RDL 70kg-8, 80kg-8, 80kg-8,
B2 DB push-Press 20kg-8/8, 22kg-5/5, 20kg-8/8

C1 BB squat (12) 80kg-12, 90kg-12, 90kg-12
C2 SB jacknife (15) 15, 15,15
C3 side-plank (45 sec hold) 45/45, 45/45, 45/45


Note to self:
# Nice solid/sweaty workout
# Nice to see gym office is closed till 10th jan, shd be enough to put of any resolutionaries


roundballnz: (Default)
TT2K6-A

Warmup:
Bodyweight warm up: squats, lunges, duck unders,Plank, waiters bow, pushups, leg swings, x-body mountain climbers, stick ups

A1 -DB incline press - 22kg - 8, 8
A2 -DB Row - 30kg - 6/6, 6/6

Workout A
A1 -DB incline press - 26kg - , 8
A2 -DB Row - 30kg - 6/6, 6/6 6/6

B1 chin-up (knee ups) 6,6,6
B2 DB flat Press 28kg/8, 28kg/7, 28kg/6

C1 close grip pushups (25) - 25, 20, 22
C2 -DB rear delt raise 12kg - 12, 10,10 ,


Note to self:
# All things considered nice solid workout to end the year on
# didn't take the easy route out & bail
# going to be a very hot NYE down hear, so lots of beer will be drunk & some very sore heads tomorrow - thankfully I'm on the coke!! :)
roundballnz: (Default)
TT2K5-A
Boxing day & ashes cricket test - but still got by butt out the door today & in the gym!

Warmup:
Bodyweight warm up: squats, lunges, duck unders,Plank, waiters bow, pushups, leg swings, x-body mountain climbers, stick ups

A1 -BB Squat 60kg/8, 60kg/8
A2 -DB standing-1 arm press - 18kg -8/8, 18kg -8/8

Workout A
A1 BB Squat 80kg/8, 90kg/8, 90kg/8, 90kg/8,
A2 DB standing-1 arm press - 20kg -8/8, 20kg -8/8, 20kg -8/8

B1 - BB RDL 70kg/8, 80kg/8, 80kg/8
B Spiderman pushups (5 per side), 8/8, 9/9, 8/8

C1 --DB step-ups 20kg 8/8, 20kg 8/8, 20kg 8/8
C2 -DB Deltoid raise 14kg 8, 14/kg 8, 14kg 8,

Note to self:
#Nice especially as it was dam hot this afternoon - went thru 2 water bottles in the gym
#All things considered nice solid workout
# Nutrition wasn't too overt the top on Xmas day, but am feeling a lot better physically today than I was a couple months back - all good
roundballnz: (Default)
2K7- workout A
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm : 7kg-8/8, 7kg-8/8
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - BB Squats -8 reps 60kg-8, 60kg-8
1B - DB Incline press - 8 reps 22.5kg-8, 22.5kg-8

Workout:
1A BB Squats -: 100kg-8, 100kg-8, 100kg-12
# note concentrating on getting parallel everytime
1B DB Incline press - 27.5kg-8, 25kg-8, 25kg-12

2A DB Row - 32.5kg-6/6, 32.5kg-6/6, 32.5kg-8/8
2B 1-leg bench squat - 8 Reps for all sets 8/8, 8/8 8/8

3A DB swing - 15 Reps 20kg-15, 20kg-15, 20kg-15
3B Squat-thrusts with pushup - 10 reps x3

Tuesday

Apr. 14th, 2009 05:09 pm
roundballnz: (Default)
2K7 - workout B 08:30am ish ( Off work this week)
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm -7kg-8/8, 7kg-8/8,
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - pullups ( assisted) -8 reps -: 32kg-5, 32kg-5,
1B - DB Bulgarian split-squat - 8 reps: bodyweight only 8/8, 8/8

Workout:
1A pullups ( assisted) - Max reps: 6, 5,5
1B DB Bulgarian split-squat - 8 reps sets 1-2, 12 reps set 3: front-loaded 15kg plate 8/8, 8/8, 12/12

2A DB chest press - 8 reps sets 1-2, 12 reps set 3 BB-bench ( test) 35kg-8, 45kg-8 45kg-8
2B DB/BB Step ups - 8 Reps all sets : 20kg-8/8, 20kg-8/8, 20kg-8/8,

3A Aligator 8 reps per side : 10kg plate - Reps: 10, 12, 12
3B DB siff squat 12 Reps : 20kg -8, 20kg -8, 20kg -8

Optional ABs
pushup Plank hand touch - 10 reps per side
Grasshopper pushup - 5 reps per side
SB crunch - 15 reps
SB x-body mountain climber 5 reps per side

Thoughts:
Might stick with BB Bench rather than DB press for next few weeks ...might get me thru the problem with my left side who knows ....

The goal for the next few weeks will be pull-ups though - kicked the chin-ups now onto pull-ups be great to move on to un-assisted

Allup though this workout kicked my A## more than workout A

roundballnz: (Default)
Gym 08:30-09:00 ish

Treadmill: 20 mins intervals  ( 60/60)
easy: 5.0
Hard 13.0-15.0

Bike: 10 mins moderate

Spent later morning  using B'day vouchers & Easter sales to buy some stuff  like new cycle gloves etc ..... 

Tuesday

Feb. 3rd, 2009 06:48 am
roundballnz: (Default)
Okay after a warm night, I still managed to crawl out of bed @05:15am  .....out the door to the gym by 05:30.

This is where things went pear shaped the gym is access card only as its only staffed limited hours - swiped the card walked in & then the alarm went off !!!!  5-10 mins later security had still not turned up so walked back home .

was supposed to be 2K5 workout  but supplemented with bodyweight circuit:

Total Body Ten Circuit    

1A) Y-Squat (15)          
1B) Decline Pushup (10)       
1C) Step-ups (10 per side)      
1D) Pushup (30)      
1E) Bodyweight Squat (20)      
1F) Spiderman Climb (15 per side)       
1G) Forward Lunge (10 per side)       
1H) Close-grip Push-up (10)       
1I) Stability Ball Leg Curl (15)      
1J) Inverted Row (10)         

roundballnz: (Default)
Missed gym workout last night - long hours by the time I got home was absolutely exhausted too tired to even switch on my mac  never mind go to the gym .....

going to do some bodyweight stuff @ home tonight -  well once the cricket has finished :))  see must be summer ????


roundballnz: (Default)
last official Hockey game of the season today - could be a relegation game still - not sure - was a draw went to a stroke off - 2 rounds ( was still a drew after first round!).

On the good news front got myself a goal today - was the best goal of the game :))

That said can get back on track with gym stuff as don't think will be playing summer hockey - its like trying to herd cats with these guys - short of a water cannon nothing is going to happen ...

Will be doing workout C ( TT Meatheads) tomorrow - though will probably swap reverse lunges DB step-ups (still have the problem with fractured/broken toes).

Today plan to make the most of the sun outside

09.07.08

Jul. 9th, 2008 09:42 pm
roundballnz: (Default)
Wed 09.07.08: 2K4 Workout B
Bodyweight warmup
Prisioner squat 15
Push-Up 10 reps
Stick ups 10 reps

Warm ups:
1A) BB Deadlift -50kg/8,
1B) DB 1-arm standing shoulder press - 15kg/8
___________________________________
1A) BB Deadlift 60kg/8, 60kg/8,60kg/8,
1B) DB deltoid raise - 17.5kg-8/8, 17.5kg-8/8, 17.5kg-8/8

2A) BB Squat 80kg/8, 80kg/8, 80kg/8
2B) DB Bulgarian squat 20kg-8/8, 20kg-8/8,*
* really don't like these with my balance issues - might swap for DB step-ups next time

3A) SB 1-leg curl 8/8, 8/8, 8/8
3B) Spiderman climb 10/10, 10/10 9/9

Not bad -held back a bit testing where I am with stuff still - next time will be better

07.07.08

Jul. 8th, 2008 07:36 pm
roundballnz: (Dilbert 2 - Ignorance)
Mon 07.07.08: 2K4 Workout A
Bodyweight warmup
Prisoner squat 15
Push-Up 10 reps
Stick ups (done prone on bench) 10 reps

Warm ups:
1A) DB Incline chest press -17.5kg/8,
1B) DB deltoid raise - 10kg/8
___________________________________
1A) DB Incline chest press 20kg/6, 20kg/6, 20kg/6
1B) DB deltoid raise - 10kg/8, 10kg/8, 10kg/8

2A) DB Row 25kg/6, 25kg/6, 25kg/6
2B) DB chest press 22.5kg/6, 22.5kg/6,22.5kg/6

3A) DB tricep extension 10kg/8, 10kg/8, 10kg/8
3B) DB incline curl 15kg/8, 15kg/8, 15kg/8

Not bad for first 'real' workout back ( 2 weeks away from gym !!!)

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November 2011

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