Mon, Apr-15-13, 02:30
|
|
Senior Member
Posts: 113
|
|
Plan: Strict Keto (u 15 carbs)
Stats: 207/185/185
BF:-/32%/20%
Progress: 100%
Location: Australia
|
|
Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
30 kg || 30 kg || 30 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. early morning
Walking:
1 km || 107 BPM || steep hills
early morning
Barbell Bench Press:
20 kg x 20 reps
50 kg x 24 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
55 kg x 15 reps
55 kg x 15 reps
55 kg x 15 reps
60 kg x 3 reps
60 kg x 3 reps
60 kg x 3 reps (+67 pts) set 1 warmup, sets 2-9 matrix sets, set 10-12 = 4 second pause on chest
Barbell Incline Bench Press:
30 kg x 10 reps
30 kg x 10 reps
35 kg x 10 reps
35 kg x 10 reps
3 second pause on chest
Decline Barbell Bench Press:
60 kg x 10 reps
60 kg x 10 reps
70 kg x 5 reps
70 kg x 5 reps
75 kg x 5 reps
80 kg x 3 reps
Seated Dumbbell Shoulder Press:
15 kg x 8 reps
15 kg x 8 reps
15 kg x 8 reps
One Arm Cable Chest Press:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Wide Arm Push-Up:
20 reps
20 reps
20 reps
done on vibration platform, high for all settings
Shoulder Dislocation:
20 reps
20 reps
Heartrate
Max 162
Low 70
Average 110
1000 calories
Cycling (stationary):
0:16:00 || 7.5 km || 143 BPM
Evening
Heart Rate
Max 158
low 105
Average 143
Calories 320
Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
Evening
|