Sun, Oct-17-04, 14:08
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Registered Member
Posts: 46
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Plan: my own
Stats: 167.5/157.4/132
BF:???
Progress: 28%
Location: Wellington, New Zealand
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Friday 15th, Sat 16th, Sun 17th
Friday 15th
PM - Weights
Warm up 3 mins cross trainer
Abs 5 mins
Squats
2 x 10 15kgs
1 x 8 20kgs
Leg Press
Tried the machine, was pretty much pointless because I had to fiddle around with the weights to find a decent weight.
Lat Pull downs
3x10 weight - unsure
Seated Row
As above
Biceps
3x10 4kgs
Sat
PM
Swim - 1km. Found a good rhythm and this felt like an easy swim. So next time with extend the distance another 500m with some longer non stop swims and some pace work.
Sun
AM
Weights
5 min warm up treadmill
Abs 5 mins
Lunges
3 x 10 (each leg individually) 3 kg
Leg Curl
3 x 10 20 kgs
Db Bench Press
2 x 10 5 kgs
1 x 10 6 kgs
Db Flies
3 x 10 4 kgs
Shoulder Press (again the machines at my new gym give a lot more assistance than at my old one).
2 x 10 15kgs
1 x 10 20kgs
Lat raises
3 x 10 3 kgs
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