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SQUAT:
60kg x 15
78kg x 12
96kg x 8
100kg x 7, 6, 5
SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (18kg) 15 of each
Set 2 (18kg) 12 of each
Set 2 (18kg) 10 of each
SEATED CALF RAISES:
31kg x 15, 12, 12
40kg x 10, 10, 10
INCLINE SIT UPS (level 3 of 5):
10, 10, 10
Thursday the 10th of January 2013:
BEND OVER BARBELL ROWS:
45kg x 15
54kg x 10, 8, 8
DEAD LIFTS:
99kg x 12
117kg x 8
135kg x 6, 5, 5
LAT PULLDOWN:
40kg x 15
50kg x 12, 10, 10
CHIN UPS:
1, 1, 1, 1, 1
HYPER EXTENSIONS:
20reps
My out door gym has been between 39 and 41 degrees in the shade while I was training the last few days....so not a bad effort, starting to like the split, so will see how it goes at the end of the month.
Waiting for it to cool below 40 outside before training this arvo
Yes, the heat makes it hard, then there is the mozzies as well and a spider that ran across the bench bar when I was benching 100kg...lucky it was only small
Sunday the 13th of January 2012:
BARBELL CURLS:
23kg x 15
27kg x 10, 10
30kg x 10, 10
32kg x 6, 6
ALTERNATE DUMBBELL CURLS:
30lb x 15
35lb x 12
40lb x 10
SQUAT:
60kg x 15
78kg x 12
96kg x 8
105kg x 6, 6, 6
SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (18kg) 15 of each
Set 2 (18kg) 12 of each
Set 2 (18kg) 10 of each
SEATED CALF RAISES:
31kg x 15
40kg x 15
50kg x 10, 10, 10
My out door gym has been between 39 and 41 degrees in the shade while I was training the last few days....so not a bad effort, starting to like the split, so will see how it goes at the end of the month.
My home gym setup is in the back tin shed with a roof height of 2.1m with fluro's! It's been bloody hot lately, especially as most days off (which I've had plenty of since Xmas) I train while my young one sleeps, so usually around lunch! Heat here is nothing like the heat out there though!
SQUAT:
60kg x 15
78kg x 12
96kg x 8, 8, 7
105kg x 6, 5, 4
SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (18kg) 15 of each
Set 2 (18kg) 15 of each
Set 2 (18kg) 15 of each
SEATED CALF RAISES:
31kg x 20
40kg x 15
50kg x 12, 12, 12
Thanks, heat has been fine, have not used the A/C for the last few days.
Camping was good, only one night, wanted to check out Inverell and surrounding area.
Still looking for a place to settle down, and it will be in Country NSW somewhere. Love where I am at the moment, but just checking out all options, have sold all my property/house, and any excess stuff and invested the cash, so I am 100% free and able to go anywhere.
I want to buy a property (acreage/farm) and build a house with a gym and a big shed.