Report: Day 27 [2-1-2012]

First work-out of 2012! Woo hoo!

Not that much to report except that I'm getting slowly towards the level of efficiency initially planned out by Master Trainer Raj.

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1. Leg Presses

Weight stack: 55kg
Sets: 2
Reps per set: 15

2. Bench Press

Weight stack: Oly Bar + 2x 2.5kg weights = 25kg
Sets: 2
Reps per set: 15

3. Lateral Pull-Downs

Weight stack: 33 pounds/arm (Set 1), 40 pounds/arm (Set 2)

Sets: 2
Reps per set: 15

4. Dumbbell Shoulder Press

Weight stack: 4kg dumbbells per arm - Standing
Sets: 2
Reps per set: 15

5. Dumbbell Bicep Curls

Weight stack: 6kg dumbbells per arm - Standing

Sets: 2
Reps per set: 15

6. Tricep Pull-Downs

Weight stack: 19 pounds/arm

Sets: 2
Reps per set: 15

7. Stomach Crunches

Weight stack: 35 pounds
Sets: 2

Reps per set: 15

8. High Intensity Run (Cardio)

I went ape-shit on this one. High intensity!

Warm up:
5 minutes fast walk @ 5.3 kmph

Main Sets:
2 minutes fast jog @ 7.0 kmph
2 minutes medium run @ 9.0 kmph
1 minute run like hell @ 11.0 kmph
Approxmately 2 minutes medium walk @ 4.3 kmph

2 minutes fast jog @ 7.0 kmph
2 minutes medium run @ 9.0 kmph
1 minute run like hell @ 11.0 kmph

Warm-down:
5 minutes medium walk @ 4.3 kmph

On a side note, my calves ached like a bitch for about an hour after that. Only 1 hour you say? Well, I fell asleep after that so I didn't know what happened. When I woke up I didn't hurt at all. Hmm.
 

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When I got back I took a Whey protein shake. My brother tells me it aids in the rebuilding of your muscles once you break them down during the work-out. However, you would need to continue working out, if not the protein just makes you fat.

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