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)
2K7- workout A
Bodyweight warm-up: x2
A: 1-Arm ( broomstick) overhead squat - 10, 10,10
B: Stick-ups -8 Reps 10, 10,10
C: Close-grip push-ups -8 Reps10, 10,10

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

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

2A DB Row - 30kg-8/8, 32.5kg-8/8, 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-20, 20kg-20, 20kg-20
3B Squat-thrusts with pushup - 10 reps x3

Dropped the Ipod as well - enjoyed it this way -

Wasn't going to push it too hard today since its the 1st day in the gym for a week & haven't really been the gym properly for 2 weeks .... That said thought was a good solid workout -
roundballnz: (Default)
2K7- workout A
Bodyweight warm-up: x2
A: 1-Arm ( broomstick) overhead squat - 10, 10,10
B: Stick-ups -8 Reps 10, 10,10
C: Close-grip push-ups -8 Reps10, 10,10

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

Workout:
1A BB Squats -: 100kg-8, 100kg-8, 100kg-8
# note concentrating on getting parallel everytime
1B DB Incline press - 25kg-8, 25kg-8, 25kg-10

2A DB Row - 32.5kg-8/8, 32.5kg-8/8, 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

Wasn't going to push it too hard today since its the 1st day in the gym since last Sunday .... That said thought was a good solid workout - even got full reps on DB rows at that challenging weight.

Decided to do the intervals on separate days for awhile, think I need that to keep me active over winter months - lets see ....

Nutrition:
Not great over the last few weeks, but as usual seems I have been overly harsh on myself weight today was 82kg so not really that bad!!

Need to change food for lunches as the weather change, call me what you want but can't seem to eat salads once the weather changes ... so plan was to have soups + fruit/yoghurt ( kept the protein up) as really need a change from chicken ... BUT then I have a WTF! moment in the supermarket every packet/canned soup had onions in them !! bugger. so guess will have to be beans on toast or something similar ?? hmmm
roundballnz: (Default)
As stated earlier - spent this morning cycling inc hill sprints & Hockey - so the legs were going to be a little worn out - have gone a little easy on them :D


2K7 - workout B 005.00pm ish
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: front loaded  10kg plate  8/8, 8/8

Workout:
1A pullups ( assisted) - Max reps: 6, 4,4
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 ( bar =15kg) 45kg-8, 55kg-8 55kg-8
2B DB/BB Step ups - 8 Reps all sets :  subbed  BB forward elevate lunge 20kg-8/8, 30kg-8/8, 40kg-8/8,

3A Aligator 8 reps per side : 10kg plate - Reps: 12, 16, 16
3B DB siff squat 12 Reps : 20kg -8, 20kg -8, 20kg -8

Thoughts:
Will now stick  with BB Bench rather than DB press for next few weeks .. enjoying the difference from DB's....

All up a nice active day  :D

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)
2K7- workout A
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm : 8kg-8/8, 8kg-8/8
# note try a bit lighter next time heels kept lifting up
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 - 8 reps sets 1-2, 12 reps set 3: 100kg-8, 100kg-8, 100kg-12
# note concentrating on getting parallel everytime
1B DB Incline press - 8 reps sets 1-2, 12 reps set 3 25kg-8, 25kg-8

2A DB Row - 8 reps sets 1-2, 12 reps set 3 32.5kg-8/8, 32.5kg-8/8, 30kg-12/12
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
3B Squat-thrusts with pushup - 10 reps

+ optional Abs
Plank on SB - 30 sec hold
X-body climber 8-12 reps per side
Side-plank 30 sec hold per side
SB jackknife 15 reps

intervals tommorow

roundballnz: (Default)
Been a bit unfocussed last couple of weeks - so wasn't which way was going with my next 4 weeks but reckon this one will keep me occupied ....
-------------------------------------
2K7- workout A
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - BB Squats -8 reps
1B - DB Incline press - 8 reps

Workout:
1A BB Squats - 8 reps sets 1-2, 12 reps set 3
1B DB Incline press - 8 reps sets 1-2, 12 reps set 3

2A DB Row - 8 reps sets 1-2, 12 reps set 3
2B 1-leg bench squat - 8 Reps for all sets

3A DB swing - 15 Reps
3B Squat-thrusts with pushup - 10 reps

+ optional Abs
Plank on SB - 30 sec hold
X-body climber 8-12 reps per side
Side-plank 30 sec hold per side
SB jackknife 15 reps

+ intervals
------------------------------------------------------------------
2K7 - workout B
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - pullups -8 reps
1B - DB Bulgarian split-squat - 8 reps

Workout:
1A pullups - Max reps
1B DB Bulgarian split-squat - 8 reps sets 1-2, 12 reps set 3

2A DB chest press - 8 reps sets 1-2, 12 reps set 3
2B DB/BB Step ups - 8 Reps all sets

3A Aligator or Mountain climber 8 reps per side
3B DB siff squat 12 Reps

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

+ intervals
------------------------------------------------------------

Sunday

Apr. 5th, 2009 06:28 pm
roundballnz: (Default)
Workout A - 2K6 - (05:00pm ish)
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) DB incline press : 6 Reps - 22.5kg/8 22.5kg/8,
1B) DB Row: 6 Reps 25kg-8/8, 25kg-8/8
** increased reps rather than weight

1A) DB incline press : 6 Reps - 27.5kg/8 27.5kg/8, 27.5kg/8,
1B) DB Row: 6 Reps 32.5kg-6/6, 32.5kg-6/6, 32.5kg-6/6,
** Nice increase on the rows
** DB press increased reps rather than weight

2A) chinups: 8 Reps - bodyweight - 10, 9, 9,
2B) DB chest press: 8 Reps 27.5kg/10, 27.5kg/10, 27.5kg/10,
** DB press increased reps rather than weight

3A) Close-grip pushups : 25 Reps 30, 30, 30
3B) DB Rear Delt raise : 10 Reps = 17.5kg/10, 17.5kg/10, 17.5kg/10,
roundballnz: (Default)
Kicked myself out of bed this morning ... still pitch black :)

Workout B - 2K6 - 05:30am ish
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) 1-leg SB leg curl : 8 Reps - 8/8, 8/8
1B) SB roll-outs: 10 Reps 10, 10

1A) 1-leg SB leg curl : 8 Reps - 12/12, 12/12, 12/12,
1B) SB roll-outs: 10 Reps 15, 20, 20

2A) BB RDL: 8 Reps - 80kg-8, 90kg-8, 90kg-8,
2B) DB 2 Arm shoulder press: 6 Reps 17.5kg/8, 17.5kg/8, 17.5kg/8, **

3A) BB Squat : 12 Reps 100kg-12, 100kg-12 100kg-12
3B) SB jacknife : 15 Reps = 17, 20, 20
3C) Side-Plank : 45 secs - 50sec/60sec, 50sec/60sec 60sec/60sec

# 2x warmup for Bb squat - 60kg @ 8 reps

Saturday

Mar. 28th, 2009 07:29 pm
roundballnz: (Default)
Great day today - spent a lot of the day watching cricket, while I am a big believer of the world not ending if you miss TV. Today was not one of those days NZ making India Follow on in their backyard - not likely to see that again !!! for those who care see here:
http://www.nzherald.co.nz/sport/news/article.cfm?c_id=4&objectid=10564044

as a result while I ate healthy probably didn't eat enough .... which showed in the workout where my mind & my left bicep had disagreement of wht was going to happen today. ie my mind was okay get up there & stop F*** around whereas Bicpe was Nah! I don't think so ! ....

Needless to say what is really going on the weakness in my left bicp just shows up more when energy levels are down - & i think I need to do some 1-arm bicep work there to get it up to the same level as my right.

____________________________________________________________

Workout A - 2K6 - (06:00pm ish)
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) DB incline press : 6 Reps - 22.5kg/6 22.5kg/6,
1B) DB Row: 6 Reps 25kg-6/6, 25kg-6/6

1A) DB incline press : 6 Reps - 27.5kg/6 27.5kg/6, 27.5kg/6,
1B) DB Row: 6 Reps 32.5kg-6/6, 32.5kg-6/6, 32.5kg-6/5,
** Nice increase on the rows
** DB press moved to flat press

2A) chinups: 8 Reps - bodyweight - 10, 9, 9,
2B) DB chest press: 8 Reps 27.5kg/8, 27.5kg/8, 27.5kg/8,

3A) Close-grip pushups : 25 Reps 30, 30, 32
3B) DB Rear Delt raise : 10 Reps = 17.5kg/10, 17.5kg/10, 17.5kg/10,

No intervals going for a ride tomorrow Hills & flats
roundballnz: (Default)
Here a great idea for Friday's might do this next week :

......................................................................................
You'll be shocked at how much work you can get done using this
week's Friday 5-Minute Workout!

Let me know if you liked it, and make sure to forward this mini-
workout to 3 of your fitness friends. They will love it.

Okay, so on with the show...

This week, you're going to do a 5-minute workout featuring the "Big
5 Fat Burning Circuit" workout guide.

- Spend 30 seconds on each exercise (set a timer if possible)

- Do as many reps as you can in 30 seconds. If you can't go anymore,
just hold the exercise at the halfway point.

- Do not rest between exercises.

- Keep going till 5 minutes is up.

- Count your total reps and try to beat it in the future!

1) Bodyweight Squat
2) Kneeling OR Close-grip OR Decline Pushups
3) Reverse Lunges OR 1-Leg Hip Extensions
4) Spiderman Climb OR Mountain Climbers
5) Jumping Jacks

Monday

Mar. 23rd, 2009 04:11 pm
roundballnz: (Default)
Day off from work - errands & appointments etc - planned to get up early still but didn't quiet happen - reset my alarm wrong .. Doh !

Workout B - 2K6 - Week 3
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) 1-leg SB leg curl : 8 Reps - 8/8, 8/8
1B) SB roll-outs: 10 Reps 10, 10

1A) 1-leg SB leg curl : 8 Reps - 12/12, 12/12, 12/12,
1B) SB roll-outs: 10 Reps 15, 20, 20

2A) BB RDL: 8 Reps - 80kg-8, 90kg-8, 90kg-8,
2B) DB Push- press: 6 Reps 17.5kg/8, 17.5kg/8, 17.5kg/8, **
** Replaced with 2-Arm shoulder press 15kg DB were in use

3A) BB Squat : 12 Reps 100kg-12, 100kg-12 100kg-12
3B) SB jacknife : 15 Reps = 17, 20, 20
3C) Side-Plank : 45 secs - 50sec/60sec, 45sec/50sec 50sec/60sec

# 2x warmup for Bb squat - 60kg @ 8 reps

+ intervals Bike 30sec hard - easy 90secs
am finding intervals really boring at the moment ie struggle to stay on the bike so think need to shift them to bodyweight - DB swing stuff for awhile ....

Ipod: Placebo

Thoughts: - another nice strong workout with some good increases there ....

Saturday

Mar. 21st, 2009 06:27 pm
roundballnz: (Default)
Workout A - 2K6 - Week 2 (05:00pm ish)
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) DB incline press : 6 Reps - 22.5kg/6 22.5kg/6,
1B) DB Row: 6 Reps 25kg-6/6, 25kg-6/6

1A) DB incline press : 6 Reps - 27.5kg/6 27.5kg/6, 27.5kg/6,
1B) DB Row: 6 Reps 32.5kg-4/5, 32.5kg-4/5, 32.5kg-4/5,
** Nice increase on the rows

2A) chinups: 8 Reps - bodyweight -9, 8, 8,
2B) DB chest press: 8 Reps 30kg/8, 27.5kg/8, 27.5kg/8,
*** Nice increase on Chest press 30kg !! back there at last - would have been all set except fatigue set in from less than perfect nutrition today

3A) Close-grip pushups : 25 Reps 30, 30, 30
3B) DB Rear Delt raise : 10 Reps = 15kg/10, 17.5kg/10, 17.5kg/10,
** Nice increase on Delt raise
+ Intervals -

Thoughts:
Dam good workout - even more so considering I discovered my battery was dead on the ipod when i go to the gym - which meant slow torture from gym music ....

Thursday

Mar. 19th, 2009 08:11 pm
roundballnz: (Default)
Workout B - 2K6 - Week 2

Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) 1-leg SB leg curl : 8 Reps - 8/8, 8/8
1B) SB roll-outs: 10 Reps 10, 10

1A) 1-leg SB leg curl : 8 Reps - 10/10, 10/10 10/10
1B) SB roll-outs: 10 Reps 15, 15, 15

2A) BB RDL: 8 Reps - 80kg-8, 80kg-8, 80kg-8,
2B) DB Push- press: 6 Reps 15kg/8, 15kg/8, 15kg/8,

3A) BB Squat : 12 Reps 100kg-8, 100kg-12 100kg-12
3B) SB jacknife : 15 Reps = 15, 15, 15
3C) Side-Plank : 45 secs - 45sec/50sec, 45sec/50sec 45sec/50sec
# 2x warmup for Bb squat - 60kg @ 8 reps

Slipped intervals - Bike - - just moderate bike 10 mins

Ipod: Placebo

Later walked 1st leg to work as normal 
roundballnz: (Default)
Workout A - 2K6 - Week 2 (09:00am ish)
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) DB incline press : 6 Reps - 22.5kg/6 22.5kg/6,
1B) DB Row: 6 Reps 25kg-6/6, 25kg-6/6

1A) DB incline press : 6 Reps - 27.5kg/6 27.5kg/6, 27.5kg/6,
1B) DB Row: 6 Reps 32.5kg-5/5, 30kg-6/6 , 30kg-6/6

2A) chinups: 8 Reps - bodyweight -9, 8, 8,
2B) DB chest press: 8 Reps 27.5kg/8, 27.5kg/8, 27.5kg/8,

3A) Close-grip pushups : 25 Reps 25, 30, 30
3B) DB Rear Delt raise : 10 Reps = 15kg/10, 15kg/10, 15kg/10,

+ Intervals - bodyweight today:
20 sec squats + 10 sec hold - down position - repeat 5 times
20 sec pushups + 10 sec hold - repeat 5 times

thoughts:
* held back increasing weight on DB flat press so I could work on the chin-ups - PB there 9 chinups 1st round.

* DB row never thought I would think 30kg would be light but it is - try 32.5 kg on all sets next time

* Nice solid string workout generally - no slacking on form etc to get reps out so a good one!

* run tomorrow morning

*My phone lines etc has crapped itself so my online time will be intermittent till they get out here to fix it :(

Tuesday

Mar. 10th, 2009 06:52 pm
roundballnz: (Default)
Workout B - 2K6 - Week 2
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) 1-leg SB leg curl : 8 Reps - 8/8, 8/8
1B) SB roll-outs: 10 Reps 10, 10

1A) 1-leg SB leg curl : 8 Reps - 8/8, 10/10 10/10
1B) SB roll-outs: 10 Reps 10, 12, 12

2A) BB RDL: 8 Reps - 80kg-8, 80kg-8, 80kg-8,
2B) DB Push- press: 6 Reps 15kg/8, 15kg/8, 15kg/8,

3A) BB Squat : 12 Reps 100kg-8, 100kg-12 100kg-12
3B) SB jacknife : 15 Reps = 15, 15, 15
3C) Side-Plank : 45 secs - 45sec/50sec, 45sec/50sec 45sec/50sec

# 2x warmup for Bb squat - 60kg @ 8 reps

Slipped intervals

Ipod: Green day + JMC

Later walked 1st leg to work ( hence no intervals today)

Also got my flu jab this afternoon - to give immune that kick over winter ....

Sunday

Mar. 8th, 2009 08:49 pm
roundballnz: (Default)
Been offline most of the weekend - got enthralled in a couple of books :) last week was a bad one - not sure what happened there - happened last year when Hockey started - gotta find a way to balance TT & Hockey. ... well for now lets see how many seasons I can do this especially if I am going to play on the wing again.


Today:
Early morning today - some hill walking

+ TT hard similar stuff to last week - but was harder to push out - nutrition has not been great this weekend - still good

Workout A - 2K6 - Week 2 (06:00pm ish)
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) DB incline press : 6 Reps - 22.5kg/6 22.5kg/6,
1B) DB Row: 6 Reps 25kg-6/6, 25kg-6/6

1A) DB incline press : 6 Reps - 27.5kg/6 27.5kg/6, 27.5kg/6,
1B) DB Row: 6 Reps 32.5kg-4/4, 30kg-6/6 , 30kg-6/6

2A) chinups: 8 Reps - bodyweight -8, 7+1, 7+1,
2B) DB chest press: 8 Reps 27.5kg/8, 27.5kg/8, 27.5kg/8,

3A) Close-grip pushups : 25 Reps 25, 25, 25
3B) DB Rear Delt raise : 10 Reps = 15kg/10, 15kg/10, 15kg/10,

+ 20min Bike - Mod intensity - endurance
4 mins - level 20
1 min - level 8
& repeat

Ipod: Jesus mary chain - really need to find time to update my workout Ipod
roundballnz: (Default)
Today: 3 circuits - on top of being out & about all day ( read walking everywhere)
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) *** skipped can't do these @ home

Thursday

Feb. 26th, 2009 07:36 pm
roundballnz: (Default)
Kicked myself out of bed  - 80% okay but my body  is definitely fighting the cold bugs - can feel it on my chest  ( asthma thing) - so just did weights this morning & skipped intervals  ..... feeling okay tonight

Spent most of the last few days dealing  with tough stuff at work - fallout from  Transpower failure on Feb 13 - those  on SPOT market contracts are not going to like their bills this month!!!

anyway keep food  good - but here's workout B

_____________________________________________________________________________________________________
B - 2K6 - Week 1
Bodyweight warmup x2 
1A) bodyweight  squat 10 reps 
1B) close-grip Push-Up 10 reps 
1C)SB leg curl 12 reps 

Warmup - superset 
1A) 1-leg SB leg curl : 8 Reps - 8/8, 8/8 
1B) SB roll-outs: 10 Reps 10/10, 10/10

1A) 1-leg SB leg curl : 8 Reps - 8/8, 8/8 8/8
1B) SB roll-outs: 10 Reps 10/10, 10/10 10/10

2A) BB RDL: 8 Reps - 80kg-8, 80kg-8, 80kg-8,
2B) DB  Push- press: 6 Reps 15kg/8, 15kg/8, 15kg/8, 

3A) BB Squat  : 12 Reps  100kg-8, 100kg-12 100kg-12  
3B) SB jacknife : 15 Reps = 15, 15, 15
3C) Side-Plank : 45 secs  -  40sec/42sec, 40 sec/45sec  40sec/45sec

# 1x warmup for Bb squat - 60kg @ 8 reps

Slipped intervals 

Ipod:  Green day  + JMC
  

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