Thursday, February 11, 2016

Training #0022 - Week 06 day 05

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






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