My workout days from 4th – 20th July – both weight training and TRX

20 July, 2012 – weight training day

Hips abductor @40, 2×20, @45, 2×20, @40 kg, 1 x20
Squat warm up free bar bell, @40kg, 4 x 12 reps, @50, 2 x 12
Dumbbell side bend @ 5 kg, 2 x 15 reps, @10 kg, 1 x 15 reps
Dumbbell bench press @ 15 lbs, 3 x 10 reps
Tricep extension @15 lbs, 3 x 12 reps,
Trx ABS
Cable glutes and legs
Total ABS machine
Leg press @ 80kg, 2×15

19 July, 2012, 

Trx Crossing side lunge 2 x 20
TRX Squat and raise leg 3 x 10
TRX Forward lung 3x 30
TRXSingle leg squat 1 x 15
TRX Suspended lunge 2 x 15
TRX Crunch, side crunch, plank for abs

18 July, 2012

Squat @40kg, 1×9, 4 x 8, 1 x 13; @50kg, 4 x 12 I just try to know how many reps is suit me
Hip abductor @40 kg, 1 x 20, @45kg, 4 x20
Leg press @80kg, 3 x12
Dumbbell bench press @15 lbs, 3 x 10
Tricep extension @ 15 lbs, 3 x 8
Bicep curl @15 lbs, 3 x 8
Dumbbell side bend @11lbs, 1 x 15, 1 x 13

16 July, 2012

Core& abs  15 mins
Squat 1 x 8 at 40 kg,7 x 8 reps at 50 kg
Hips abductor 2 x 20 at40 kg 2 x 20 at 45 kg
Leg adductor 3 x 20 at 25 kg
Dumbbell side bend for left right and back 3 movement 3 x 8- 10 reps  @20 kg
Glutes with cable
Inner leg with cable
Dumbbell bench press @15lbs, 3 x 8
Tricep dumbell @ 15lbd, 3 x 8 @10 lbs, 2 x8

14 July, 2012

Squat 2 x 8 at 40 kg, 2 x 8 at 50 kg, 2 x 8 at 60 kg  , 1 x 8 at 40
Lunge 2 x 8 at 40 kg, 1 x 8 at 50 kg
Might be something else didn’t record.

11 July, 2012

Squat 2 x 8 at 40 kg, 2 x 8 at 50 kg , 2 x 8 at 60 kg
2 x 8 at 40 kg 2 x 8 at 50 kg , 2 x 8 at 60 kg and it’s kind of half squat 😦
Lunge 3 x 8 at 40 kg
TRX bicep curl
TRX Deltiod TWY
Trx crunch, pendulum side crunch
Hip abductor 40 kg 1 x 20, 45 kg 2x 20

9 July, 2012

Hip abductor 1 x 15 at 35, 4 x 20  at 45  (kg)
Squat barbell warm up, 2 x 9 at 40 kg, 2 x 8 at 50 kg 2 x 8 at 60 kg   1 x 6 at 60 kg
Trx suspended lunge  2 x 20
Trx abs
Dumbbell bench press 10 lbs 1 x 8, 15 lbs 2 x 8
Bicep curl 10 lbs 1 x8,  15 lbs 2 x 5
Squat 2 x 8 at 50 kg can’t get enough!
Leg press 70, 1 x 20; 80, 3 x 20

5 July, 2012
TRX forward lung
Crossing side
Single leg squat
Suspended lunge 3x 20
Hamstring curl 2 x 5
Crunch pendulum

4 July, 2012

Body combat 1 hour
Hip abductor @45kg ,3 x 20   @40 2 x 20
Bicep curl @10 lbs 2 x 8
Squat 2x 8 @40 kg
Squat @50 kg,  3 x 8
Lunge 3 x 8 @40kg

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