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What Gets Measured Gets Done

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    #122
    TheZ
    Registered Users Posts: 451 ✭✭TheZ


    Bench 85
    3x10
    Split squAt 20kg DBS
    3x10 each leg
    Weighted chins
    30kg 1x5
    20kg 1x5
    10kg 1x10
    Dips
    30 1x5
    201x5
    10 1x5

    Hanging leg raises
    3x10


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    #123
    TheZ
    Registered Users Posts: 451 ✭✭TheZ


    Weighted chins 20kg
    3x10
    Weighted dips 20kg
    3x10
    Stiff leg dl 95kg
    5x5
    Cable cross 35kg stacks
    3x10
    Side bends 37.5kg db
    3x10 each side
    Roman chair
    2x10
    Hanging leg raises
    1x10


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    #124
    TheZ
    Registered Users Posts: 451 ✭✭TheZ


    20 minutes rower

    30 squats
    30 press ups
    30 sit ups
    30 lunges


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    #125
    TheZ
    Registered Users Posts: 451 ✭✭TheZ


    20 mins rower

    40 squats
    50 press ups
    30 sit ups
    Plank 30s x3
    Bird dogs 3x20


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    #126
    TheZ
    Registered Users Posts: 451 ✭✭TheZ


    20 mins rower

    40 squats
    50 press ups
    40 sit ups
    3x30s planks
    2x20 bird dogs each side

    Weather cleared up so hopefully get to gym tomorrow


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    #127
    TheZ
    Registered Users Posts: 451 ✭✭TheZ


    Bench 85kg
    3 x 10

    Chin Ups 20kg
    1 x 10
    2 x 8

    Lunges 30kg x 2
    3 x 12

    Ring Dips
    3 x 10

    Pull Ups
    3 x 8

    Hanging Leg Raises to bar
    3 x 10

    Box Jumps x10
    Upright Row 28kg KB
    3 rounds


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    #128
    TheZ
    Registered Users Posts: 451 ✭✭TheZ


    Shoulder press 22.5kg DBS
    3x10
    Seated lat raise 20kg DBS
    3x10
    Shrugs 35kg DBS
    3x15
    Lunges 30kg
    3x10
    Pull ups
    3x10
    One arm row 42.5kg
    3x10 each side
    Weighted dips 20kg
    3x10
    Hanging leg raises to bar
    1x10
    1x5
    Roman chair
    1x20


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    #129
    TheZ
    Registered Users Posts: 451 ✭✭TheZ


    Have been busy so last couple of times in gym has just been bench, lunges and chin ups and in and out to keep ticking over

    today had slightly more time but really just going through the motions - will have some more time over the holidays so might try and do more weather depending
    I think I will try out a personal trainer in 2011 - might wait to avoid the January rush though and start in February - was thinking of maybe doing six sessions over four weeks and then one session a month or something like that to give me a little more structure and focus

    Bench 85kg
    3 x 10

    Lunges 32.5 kg DBs
    5 x 10

    Chins
    20kg 1 x 8
    30kg 1 x 4
    20kg 1 x 5
    10kg 1 x 8

    Ring Dips
    3 x 10

    One Arm Row 42.5kg DB
    3 x 10 each arm

    Hanging Leg Raises to Bar
    2 x 10


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    #130
    TheZ
    Registered Users Posts: 451 ✭✭TheZ


    17 December
    Weighted Chins
    Weighted Dips
    Stiff Leg DL

    Bench
    One Arm
    Row
    Split Squats

    Box Jumps
    KB upward row


    20 December
    Weighted Chins
    Weighted Dips
    Lunges
    Incline Bench
    One Arm Row
    Hanging Leg Raises

    21 December
    10 min rower
    10 min bike
    BW stuff - squats, press ups, plank, lunges, close grip press ups, more plank


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