Friday 2nd Jan
Gym work out 33kg lat pull down 1k on cross trainer 28kg hamstring curl 14kg shoulder press Squats bar 15kg X 20 rep X 5 set Tex Squats X 12 rep X X 4 sets Cable Pull 8.75kg X 15 rep X 4sets Squat Pull 8.75kg X 12 rep X 4 set
Sunday 4th Jan
My first Free PT session at Zone Fitness on the Cross trainers – I start it off at level 5 for 5min and Ryan slow increase from level 5 to level 12 over the Leg press – Ryan set up with 40kg on each side and I did 3 set of 15 rep Chest press – Ryan set up at 21kg and I did 3 set of 15 rep Leg extension – Ryan set up at at 21kg to start with then increase to 28 on second and third set which I did 20 rep. Ryan made me do extra sets starting at 28kg down to 7kg 15 reps then 5 reps 15 reps 5 reps get the idea on each kg Shoulder press – Ryan set up at 21kg but I can only lift 14kg above my head so I did 3 set of 12 reps. Ryan made do extra sets starting with 14kg down to 7kg 12 reps on each kg on the Exercise bike – Ryan start it off at level 8 slow increase to level 14 for the last min so it was 1min fast above 100rmp and 30second rest keeping at 75rmp
Thursday 8th Jan
Gym work out 33kg lat pull 2k on cross trainer Leg extensions 28kg Seated row 26kg Squats bar 20kg X 20 rep X 5 set Tex Squats X 12 rep X 4 sets Cable Pull 8.75kg X 15 rep X 4sets Squat Pull 8.75kg X 12 rep X 4 set
Friday 9th Jan
Gym work out 33kg lat pull Exercise bike 7min 1min fast above 100rmp 30sec rest keeping at 75rmp Hamstring curl 28kg X 15 rep 3 set Chest press 1 set of 12 at 21kg 2 set of 12 at 14kg Squats bar 1 set of 20 at 25kg 4 set of 20 at 20kg Tex Squats X 12 rep X 4 sets Cable Pull 1 set of 15 at 11.75kg 3 set of 15 at 8.75kg Squat Pull 8.75kg X 12 rep X 4 set
Sunday 11th Jan
My second free PT session
Warm up – treadmill 10 min progression to level 6.5 speed, incline 15.0
Leg extension – first set 20 reps 28kg second set 20rep 35kg, third set 20reps 42kg, 3 sets 20reps each 49kg
Squats ATG – 5x20 reps superset with leg extension
Hamstring curl – first set 28kg, 20 reps second set 20 reps 35kg 3 sets of, 6 reps 42kg 3 sets 20reps 35kg 1 set 20reps 28kg
Power bag jump squats – 3 set 10reps 10kg
Kettlebell Dills – 3 sets 20reps 24kg
Lunges 3 sets 10reps 10kg
Punishment – 20 squats
Leg press – progression weight first sets 20 reps 20kg second set 10 reps 40kg third set 10 reps 60kg
Exercise bike – 10min level 15 – 20 speed 60-80rmp
Sunday 25th Jan
Cable pull 11.25kg 15x3 set Lat pull down 33kg 12x3 set Leg extension 28kg 12x6 set Low row 26kg 12x3 set Chest press 21kg 12x3set Kettle bells squats 20kg 20x3set
Thursday 29th Jan
10 min warm up
Cable pull 11.25kg 15x1 set
Boxercise class
Friday 30th Jan
Cable pull 11.25kg x4 sets both sides 12 reps Lat pull down 33kg x3 sets 12reps Leg extension 35kg x3 sets 12 reps 28kg x3 sets 12 reps Low row 26kg x3 sets 12 reps Chest press 21kg x3 set 12 reps Kettle bells squats 20kg x6 sets 20 reps
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