Training Diary
Monday 21.01.13 | BodyJam | 60 minutes | Hi carb | ||
Abs | 3×30 inclined crunches | ||||
Tuesday | Rest day | Low carb | |||
Wednesday | Weights: Shoulders, Chest, Arms | 3*x8 reps 14kg dumbbell (DB) standing press | 3×10 reps (L/R) 14kg DB overhead triceps curl | 3×20 reps (L/R) 14kg DB triceps kneeling rows *One DB set per circuit x 3 | Med carb |
3×10 reps 14kg DB boxing curl | 3x10reps (Fr/Rr) 14kg DB Shoulder hunches | Pec Deck: 60kg x 10 65kg x 8 70kg x 6 |
|||
Thursday | BodyJam | 45 minutes | Hi carb | ||
Abs | 3×40 inclined crunches | ||||
Friday | Weights: Lats and Triceps | 3×8 reps40kg lat rows | 2×10 triceps dips (suspended full body weight) | Med carb | |
Lat pull-downs: 8x30kg 6x35kg 4x40kg |
|||||
Saturday | BodyJam | 60 minutes | Hi carb | ||
Abs | 3×40 inclined crunches | ||||
Sunday | Weights: Shoulders, Chest, Arms | 3*x8 reps 14kg dumbbell (DB) standing press | 3×10 reps (L/R) 14kg DB overhead triceps curl | 3×20 reps (L/R) 14kg DB triceps kneeling rows *One DB set per circuit x 3 | Med carb |
3×10 reps 14kg DB boxing curl | 3x10reps (Fr/Rr) 14kg DB Shoulder hunches | Pec Deck: 60kg x 10 65kg x 8 70kg x 6 |
|||
7-8 minute sauna after training. Supplement includes a multi-vitamin / multi-mineral, Omega 3+6+9, and a protein shake twice per day. On cardio / hi-carb days I have my own design Combo-Food meal two hours before training. |