2010-03-30 Weight training 4 - Back

Lunch time: Back workout at Crunch

DB row: 18KG x 15, 27.5KG x 8 (2 sets)
DB pullover: 14KG x 15, 20K x 5 (2 sets)
Back extension (machine) 70 x 15, 110 x 12 (2 sets)

2010-03-25 Weight training 3 - Shoulders + abs + Steady State Cardio

Lunch time: shoulder and abs at Crunch

Seated DB press - 10KG x 15, 14KG x 8, 14KG x 6 (2 sets)
DB lateral raise - 8KG x 15, 12KG x 5 (2 sets)
DB pull incline (lying face down on bench) - 8KG x 15, 10KG 8 (2 sets)
BB row - 15KG x 15, 22.5KG x 5 (2 sets)

Weight in using machine in crunch. Last weight in (2009-10-28)
Comparison:
Weight 79.4KG / now 76.7KG
BMI 26.8 / now 26.2
Body fat % 23.9 / now 16.6
Body fat mass 18.9KG / now 12.7KG

After work: 5K run with work

2010-03-23 Weight training 2 - Legs + Steady State Cardio

Lunch time: Legs workout at Crunch

Squats (holding plate) - 10KG x 3 (3 sets)
Hack Squats - 10KG x 15 (3 sets)
Standing Calf Raises - holding 14KG db 3 sets of 12
Seated Calf Raises - 14KG (resting on thighs near knees) x 15 (3 sets)

After work: Run with running club (meetup.com)
Ran 7.5k (approx.)

2010-03-22 Weight training 1 - Chest / Biceps + HIIT

Lunch time: Chest / Biceps day @ Crunch

Flat DB flyes - 12KG x 15, 15KG x 8 ( 2 sets)
Flat Bench Press - 17KG x 15, 24KG x 5 (fail on 6th), 24KG x 4 (fail on 5)
Preacher Curl - 8KG x 15, 14KG x 7 ( 2 sets)
Concentration Curl - 10KG x 9, 12KG x 6*

After work: HIIT session @ Crunch

Weight may need to be reduced for concentration curl

2010-03-20 Fitness Test with Trainer

Performed a fitness test during late morning. Croess trainer. Did very well lasting 12 min 30 seconds - 1 minute more then previous time.

2010-03-18 Training with Trainer

Day off from work. Training with trainer in early evening. Last of weekly training sessions.

2010-03-16 Cardio session (running club)

After work - 7.5k run after work with meetup.com running club from Stephen's Green