Report: Day 68 [12-2-2012]

I'm finally starting to get my shit together.

When I first started out, Raj proposed a 1-hour fitness plan, per gym session. This means a highly intense and efficient exercise. 30 minutes of resistance + 30 minutes of cardio. My first session took me 2-hours for the resistance itself.

After working out fairly regularly for the past 68 days, I finally hit the short term target of completing the resistance portion of the 'Raj Plan' in 30 minutes. Now I know why I was tiring out even though I am able to push 3 sets for each muscle group these days. After a 5 minute warm-up with speed-walking @ 6.0 kmp/h, I proceeded.

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1. Leg Muscle Group

Leg Press Machine

Weight Stack: 55kg
Sets: 1
Reps per set: 15

Barbell Squats
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.

Sets: 1
Reps per set: 15

2. Chest Muscle Group

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

3. Back Muscle Group

Lateral Pull-Down (Cable)
Weight stack: 40kg 

Sets: 2
Reps per set: 15

4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 6kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15

Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

5. Bicep Muscle Group

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: 12kg 

Sets: 1
Reps per set: 15

Dumbbell Skull Crushers
Weight stack: 6kg dumbbells per arm - Lying Down

Sets: 1
Reps per set: 10

7. Stomach Muscle Group

Sit-Ups with Upwards Reach
Weight stack: My fat arse
Sets: 2

Reps per set: 15

8. Cardio

Light Jog @ 7.0 kmph - 2 minutes
Medium Run @ 9.0 kmph - 2 minutes
Sprint @ 11.0 kmph - 1 minute

Cool-Down
Slow Walk @ 3.2 kmph - 1 minute

Light Jog @ 7.0 kmph - 2 minutes
Medium Run @ 9.0 kmph - 2 minutes
Sprint @ 11.0 kmph - 1 minute

Cool-Down
Slow Walk @ 3.2 kmph - 1 minute

9. Shower

Woo hoo!

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