Training #0028 - Week 08 day 01

Training Module 1: Chest + Biceps Warm up: Stretching Moving Bench press: Set 1 - 115 lbs x 10 rep  Set 2 - 165 lbs x 10 rep Set 3 - 230 lbs x 6   rep Set 4 - 215 lbs x 6   rep Set 5 - 165 lbs x 8 rep Set 6 - 115 lbs x 10 rep Bench Press angle 30 (or 45 - need to check): Set 1, 2, 3 - 115 lbs x 10 rep  Dumbbell Chest 90 degree: Set 1,2,3 - 40lbs each x 10 rep Biceps - standing bar: Set 1, 2, 3 - 75 lbs x 10 rep Dumbbell Biceps sitting: Set 1 - 8kg each x 12 rep Set 2 - 8kg each x 12 rep Set 3 - 8kg each x 12 rep ABS - Ball: Set 1, 2, 3 - 25 rep

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Training #0026 - Week 07 day 04

Warm up: Stretching Moving Cross trainer: 35 min: 6.10 km 1531 m climb 449 cal (from Endomondo using heart rate monitor - 836 cal) ABS - Ball: Set 1, 2, 3 - 25 rep

Training #0025 - Week 07 day 03

Training Module 2: Legs + Shoulders Warm up: Stretching Moving Squats: Set 1,2,3 - 135 lbs x 10 rep  Squats Press : Set 1 - 90 lbs x 10 rep  Set 2 - 180 lbs x 10 rep  Set 3 - 230 lbs x 10 rep  Leg extensions: Set 1,2,3 - 110 lbs x 10 rep Legs curl: Set 1, 2, 3 - 90 lbs x 10 rep Calfs - sitting: Set 1 - 25 lbs x 12 rep Set 2,3 - 50 lbs x 10 rep Shoulders - bar press sitting: Set 1,2,3 - 95 lbs x 10 rep Shoulders dumbbells press: Set 1,2,3 - 20 lbs each x 10 rep ABS - Ball: Set 1, 2, 3 - 25 rep

Training #0024 - Week 07 day 02

Running

5.2km

Training #0023 - Week 07 day 01

230 lbs

Training Module 1: Chest + Biceps Warm up: Stretching Moving Bench press: Set 1 - 115 lbs x 10 rep  Set 2 - 165 lbs x 10 rep Set 3 - 230 lbs x 6   rep Set 4 - 215 lbs x 6   rep Set 5 - 165 lbs x 8 rep Set 6 - 115 lbs x 10 rep Bench Press angle 30 (or 45 - need to check): Set 1, 2, 3 - 115 lbs x 10 rep  Parallel Bars: Set 1 - 10 rep Set 2 - 8   rep Set 3 - 10   rep Biceps - standing bar: Set 1, 2, 3, 4 - 65 lbs x 10 rep Dumbbell Biceps sitting: Set 1 - 8kg each x 12 rep Set 2 - 8kg each x 12 rep Set 3 - 8kg each x 12 rep ABS - Ball: Set 1, 2, 3 - 25 rep

Training #0022 - Week 06 day 05

225 lbs

Warm up: Stretching Moving Bench press: Set 1 - 115 lbs x 15 rep  Set 2 - 165 lbs x 10 rep Set 3 - 225 lbs x 7   rep Set 4 - 185 lbs x 8   rep Set 5 - 165 lbs x 8 rep Set 6 - 115 lbs x 10 rep Squats: Set 1 - 115 lbs x 12 rep  Set 2, 3 - 115 lbs x 10 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 9   rep Set 3 - 8   rep Dumbbell Biceps sitting: Set 1 - 8kg each x 15 rep Set 2 - 8kg each x 12 rep Set 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 18 rep Triceps rope: Set 1, 2, 3 - 130lbs each x 15 rep ABS - Ball: Set 1, 2, 3 - 25 rep Parallel bars: Set 1, 2 - x 10 rep

Month 01 - summary: 1. Bench press: from 195 to 225 lbs 2. Elliptical trainer: from 4.6km to 6 km in 35 min on load 14.

Training #0021 - Week 06 day 04

Warm up: Stretching Moving Cross trainer: 36 min: 6 km 1554 m climb 458 cal (from Endomondo using heart rate monitor - 712cal - no ABS) 174 bpm - Avg. Heart rate. ABS - Ball: Set 1, 2, 3 - 25 rep

Training #0020 - Week 06 day 03

220 LBS

Warm up: Stretching Moving Bench press: Set 1 - 115 lbs x 15 rep  Set 2 - 165 lbs x 10 rep Set 3 - 220 lbs x 6   rep Set 4 - 185 lbs x 8   rep Set 5 - 165 lbs x 8 rep Set 6 - 115 lbs x 10 rep Squats: Set 1 - 115 lbs x 12 rep  Set 2, 3 - 115 lbs x 10 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 8   rep Set 3 - 6   rep Dumbbell Biceps sitting: Set 1 - 8kg each x 15 rep Set 2 - 8kg each x 12 rep Set 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 18 rep Triceps rope: Set 1, 2, 3 - 130lbs each x 15 rep ABS - Ball: Set 1, 2, 3 - 25 rep Push ups: Set 1, 2 - x 20 rep

Training #0019 - Week 06 day 02

Warm up: Stretching Moving Cross trainer: 35 min: 6.03 km 1618 m climb 465 cal (from Endomondo using heart rate monitor - 836 cal) 171 bpm - Avg. Hear rate. ABS - Ball: Set 1, 2, 3 - 25 rep T-Bar: Set 1 - 10 rep Set 2 - 8 rep

Training #0018 - Week 06 day 01

215 LBS

Warm up: Stretching Moving Bench press: Set 1 - 115 lbs x 15 rep  Set 2 - 165 lbs x 10 rep Set 3 - 215 lbs x 7   rep Set 4 - 205 lbs x 6   rep Set 5 - 165 lbs x 8 rep Set 6 - 115 lbs x 10 rep Squats: Set 1 - 115 lbs x 12 rep  Set 2, 3 - 115 lbs x 10 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 9   rep Set 3 - 8   rep Dumbbell Biceps sitting: Set 1 - 8kg each x 15 rep Set 2 - 8kg each x 12 rep Set 3 - 8kg each x 10 rep Calf raise: Set 1, 2, 3 - 18 rep Dumbbells shoulders aside : Set 1, 2, 3 - 8kg each x 12 rep Triceps rope: Set 1, 2, 3 - 130lbs each x 15 rep ABS - Bench Machine: Set 1 - 50 rep Set 2 - 75 rep Parallel bars: Set 1, 2 - x 10 rep

Training #0017 - Week 05 day 05

Warm up: Stretching Moving Bench press: Set 1 - 100 lbs x 15 rep  Set 2 - 150 lbs x 10 rep Set 3 - 210 lbs x 7   rep Set 4 - 195 lbs x 6  rep Set 5 - 150 lbs x 8 rep Set 6 - 115 lbs x 10 rep Squats: Set 1 - 115 lbs x 12 rep  Set 2, 3 - 115 lbs x 10 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 9   rep Set 3 - 8   rep Dumbbell Biceps sitting: Set 1, 2, 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 18 rep Dumbbells shoulders aside : Set 1, 2, 3 - 8kg each x 12 rep Triceps rope: Set 1, 2, 3 - 120lbs each x 15 rep ABS - Bench Machine: Set 1 - 50 rep Set 2 - 50 rep

Training #0016 - Week 05 day 04

Warm up: Stretching Moving Cross trainer: 35 min: 5.36 km 1620 m climb 467 cal (from Endomondo using heart rate monitor - 600 cal) 159 bpm - Avg. Hear rate. ABS - Bench: Set 1, 2, 3 - 40 rep

Training #0015 - Week 05 day 03

On TUE 26-Jan-2016 (Week 04 , day 03), took day off for some skiing:

Warm up: Stretching Moving Bench press: Set 1 - 100 lbs x 15 rep  Set 2 - 150 lbs x 10 rep Set 3 - 210 lbs x 6   rep Set 4 - 195 lbs x 6  rep Set 5 - 150 lbs x 8 rep Set 6 - 115 lbs x 10 rep Squats: Set 1 - 115 lbs x 12 rep  Set 2, 3 - 115 lbs x 10 rep Horizontal Bar: Set 1 - 10 rep Set 2 - 8   rep Set 3 - 8   rep Dumbbell Biceps sitting: Set 1, 2, 3 - 8kg each x 12 rep Calf raise: Set 1, 2, 3 - 18 rep One arm dumbbell rows: Set 1, 2 - 40 lbs each x 10 rep Triceps rope: Set 1, 2, 3 - 120lbs each x 15 rep ABS - Bench Machine: Set 1 - 40 rep Set 2 - 40 rep Set 3 - 70 rep

Training #0014 - Week 05 day 02

Warm up: Stretching Moving Cross trainer: 35 min: 5 km 1330 m climb 415 cal ABS - Bench: Set 1, 2, 3 - 40 rep