First week – first tree days’ training

Unfortunately I already had to have an unplanned rest day yesterday, Thursday, which was supposed to be my Back and Chest day, since it was a national holiday in Taiwan and the gym was closed.. : / But I’m going to have dragonboat both on Saturday and Sunday, so hopefully it will make up for missing one day out of the week.20131008_174445

Anyway, on the first three days of the week I kept track of my workouts, and I want to share the list with you now. I always have my phone with me during working out, especially since there’s no music in this gym so I have to bring my own – and if it’s already there I just open a new note everytime and write down the exercises during the midset pauses. But I also bought a notebook and I write down all of them at the end of the day -it’s good to have them all together, not so messy as having hundreds of notes on the phone. I’m also planning to write down my favourite fitness motivation quotes and healthy recipes, so this really can be a record of my fitness.

Monday – Cardio + Abs

Treadmill    376 kcal
25:00 mins
4.00 km

  • Lebron James Abs Workout
  • Russian Twists – 2 sets 30 reps 5 kg plate
  • Knee raises – 3 sets 8 reps
  • In and outs – 2 sets 25 reps
  • Bicycles 30 sec – 2 sets
  • Plank – 1 minute
  • Lying leg raises and circles
  • Dumbell Side Bend – 5 sets 12 reps 8 kg dumbells

Tuesday – Shoulders and Arms

  • Alternating Arnold Press
    6+6kg  4 sets 12 reps
  • Shoulder Press
    6+6 kg 1 set 12 reps
    8+8 kg 3 sets 8 reps
    8+8 kg 2 sets 12 reps
  • Palm-in Shoulder Press
    6+6 kg 4 sets 12 reps
  • Dumbell Front Raises
    10+10 lbs 4 sets 8 reps
  • Dumbell Lateral Raises
    3+3 kg 4 sets 8 reps
  • Static Biceps Curls
    10+10 lbs 4 sets 4×4 reps
  • Full sup.con.biceps curl
    10+10 lbs 5 sets 12 reps (each hand)
  • Triceps Kickbacks
    3+3 kg 4 sets 12 reps

Wednesday – Leg and butt

Treadmill
7 minutes 10 km/h
3 minutes 7 km/h incline: 7.5
3 minutes 12 km/h

  • Hip thrust
    7.5/10/12.5kg 2 setd 12 reps 30sec hold
  • Single leg hip thrust
    2.5/5kg 2 sets 8reps
  • Barbell squats
    10 kg 5 sets 15 reps
  • Dumbell forward lunges
    6+6 kg 4 sets 3 reps (8 pulsing) each leg
  • Leg press
    60 kg 4 sets 12 reps
  • Calf raises
    60 kg 4 sets 12 reps
  • Prone leg curl
    18.5 kg 4 sets 12 reps
  • Hip abduction
    40.5 kg 3 sets 12 reps + 30 pulsing
  • Hip adduction
    22.5 kg 4 sets 12 reps + 30 pulsing
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