Category: Workout

Hit 2 milestones today: 2 big plates on each side for squats, 1 big plate on each side for bench press. I can now squat more than my body weight. Oh, and I did 5 sets of each workout in the video.

This is the last workout I am posting on my blog. From now on, I will post my workouts at weendure.com weendure.com/user/hotpepper I swam today. 2 x 25 m freestyle 4 x 25 m breast stroke 3 x 25 m kicking exercises 4 x 25 m breast stroke 1 x 25 m kicking exercises 8 […]

I worked out my arms and shoulders today: 1. Reverse curl: 50 lb 2. Alternate curl: 35 lb 3. Tricep pull down: 70 lb 4. Tricep extension: 45 lb 5. Wrist curl: 80 lb 6. Alternate front raise: 25 lb 7. Dumbell press: 32.5 lb 8. Anterior dumbell raise: 32.5 lb 9. Lateral raise: 17.5 […]

I worked out my legs and back. 1. Leg curl: 130 lb 2. Leg press: 395 lb 3. Calf press: 395 lb 4. Leg extension: 165 lb 5. Hip adductors: 150 lb 6. Hip abductors: 150 lb 7. Lat pull: 100 lb 8. Upright row: 65 lb 9. Seated row: 140 lb

I worked out my chest and abs. 1. Oblique stretch: 65 lb 2. Crunches: 110 lb 3. Situps: 25 4. Incline press: 45 lb 5. Dumbell fly press: 30 lb 6. Pullover: 60 lb 7. Dumbell press: 45 lb I was going to go on the bike, but I thought I’d give the elliptical a […]

Today was a pretty easy workout. On purpose though. One problem I have is that I kick poorly when I swim, so I tried focusing on kicking. For my kicking practises, I used a flutter board. * 1 x 50 m front crawl * 1 x 100m breaststroke * 1 x 50 m kicking * […]

I worked out my arms and shoulders. 1. Reverse curl: 55 lb 2. Alternate curl: 35 lb 3. Tricep pull down: 70 lb 4. Tricep extension: 42.5 lb 5. Wrist curl: 75 lb 6. Alternate front raise: 25 lb 7. Dumbell press: 32.5 lb 8. Anterior dumbell raise: 32.5 lb 9. Lateral raise: 17.5 lb […]

I had a pretty pathetic swim today. I did only 450 metres. Warmup 2×25 m, rest 10s/25m Core 1×100 m breaststroke, rest 30 sec 1×50 m backstroke, rest 30 sec 1×100 m breaststroke, rest 30 sec 1×50 m freestyle, rest 30 sec 1×100 m breaststroke, rest 30 sec I was surprised I was able to […]

I worked out my legs and back today: 1. Leg curl: 130 lb 2. Leg press: 375 lb 3. Calf press: 375 lb 4. Leg extension: 150 lb 5. Hip adductors: 150 lb 6. Hip abductors: 150 lb 7. Lat pull: 100 lb 8. Upright row: 60 lb 9. Seated row: 140 lb I then […]