Report: Day 42 [17-1-2012]

I've not been to the gym as often as I would prefer to be. God-damn this holiday season. It's seriously pissing me off. Can you believe it? Since Christmas last year, we're experiencing several holiday periods in a row. This is truly annoying because holiday schedules totally mess with your regulr schedules. To improve myself in a short period, I need stability. Serious crimp in my plans.

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1. Leg Muscle Group

Leg Press Machine

Weight Stack: 55kg per leg/110kg total
Sets: 1
Reps per set: 15

Barbell Squats
Weight stack: Short bar + 2x 2.5kg barbells. Approximately 10kg in total.

Sets: 2
Reps per set: 15

2. Chest Muscle Group

Bench Press with Olympic Bar
Weight stack: Olympic Bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 1
Reps per set: 15

Dumbbell Chest Press
Weight stack: 6kg dumbbells on each arm 
Sets: 1
Reps per set: 15

Bench Press with Olympic Bar
Weight stack: Olympic Bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 1
Reps per set: 15

Note: I still have to work on the 'chest squeeze'. I'm not really squeezing it as I should.

3. Back Muscle Group

Lateral Pull-Down (Cable)

Weight stack: 40kg weights. 
Sets: 1
Reps per set: 15

Seated Rower (Cable)
Weight stack: 25kg weights. 
Sets: 1
Reps per set: 15

Lateral Pull-Down (Cable)

Weight stack: 40kg weights. 
Sets: 1
Reps per set: 15


4. Shoulder Muscle Group

Arnold Dumbbell Shoulder Press (Standing)
Weight stack: 4kg dumbbells per arm - Standing
Dumbbell Shoulder Press (Standing)
Weight stack: 4kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15

Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 4kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

Sets: 1
Reps per set: 15

5. Bicep Muscle Group

Bicep Dumbbell Curls
Weight stack: 8kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

Bicep Dumbbell Curls
Weight stack: 6kg dumbbells per arm - Standing

Sets: 2
Reps per set: 15

6. Tricep Muscle Group

Tricep Cable Pull-Down
Weight stack: 20kg weights

Sets: 1
Reps per set: 15

Dumbbell Skull Crushers
Weight stack: 4kg dumbbells per arm - Lying Down

Sets: 1
Reps per set: 15

Tricep Cable Pull-Down
Weight stack: 20kg weights

Sets: 1
Reps per set: 10 (unfinished)

7. Stomach Muscle Group

Sit-Ups with Diagonal Punches
Weight stack: My fat arse
Sets: 1

Reps per set: 15

Sit-Ups with Diagonal Punches
Weight stack: Mental Power

Sets: 1
Reps per set: 15

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I only had 1 hour for the above set. In a way, it was very taxing on my body, but in a fitness perspective, I hit good Muscle Time Under Tension (MTUT)! However, no cardio and no shower today (no time!) so I felt a void in my fitness life!

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