Report: Day 70 [14-2-2012]

Another reasonably effective day. Routine but effective. I've got to keep at this for a while more.

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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: 4kg dumbbells per arm - Lying Down

Sets: 1
Reps per set: 15

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

9. Shower

Woo hoo!

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