December 8th, 2011
| Daily |
|
Exercise |
Time |
Level |
Reps |
|
| 1st |
Bike |
16 mins |
2 mins @ 4 or 5 |
x4 |
Speed +75 |
|
|
|
2 mins
11 or 12 |
x4 |
|
|
| 2nd |
Vario |
20 mins |
3 min @ 5 |
x4 |
Full stroke |
|
|
|
2 min @ 10/11 |
x4 |
Step |
| Use Olympic Bar @ 20Kg |
| Day 1 |
|
Seat |
Weight |
Sets |
Reps |
Notes |
|
Bench Press |
|
10Kg |
3/4 |
10 |
Per side |
|
Decline Press |
|
10Kg |
3/4 |
10 |
Per side |
|
Squats |
|
10Kg |
3/4 |
10 |
Per side |
|
Dead Lift |
|
15Kg |
3/4 |
10 |
Per side |
|
Shoulder Press |
|
16Kg |
3/4 |
10 |
Dumbells - Per side |
|
Arm Curl |
|
10Kg + 25Kg |
3 |
8/10 |
Per side |
|
Reverse Shoulder Shrugs |
Smith Machine |
25Kg |
3 |
10 |
Per Side |
| Optionals |
Ab Bench + Med Ball |
|
|
3 |
12 |
10Kg Ball or 20Kg weight |
|
Ab Bench – Sit Ups |
|
|
3 |
15 |
|
|
Ab Curl @ cables |
|
90Kg |
3 |
15 |
@ cables |
|
Ab Crunch Machine |
|
70Kg |
3 |
15 |
|
|
Ab Crunch Machine |
|
75Kg |
1 |
8 |
|
Tags: body building, change, energy, Exercise, life, stability
Posted in Misc, Motivational, Musings | No Comments »
December 6th, 2011
| Daily |
|
Exercise |
Time |
Level |
Reps |
|
| 1st |
Bike |
16 mins |
2 mins @ 4 or 5 |
x4 |
Speed +75 |
|
|
2 mins |
11 or 12 |
x4 |
|
| 2nd |
Vario |
20 mins |
3 min @ 5 |
x4 |
Full stroke |
|
|
2 min @ |
10/11 |
x4 |
Step |
| Day 2 |
|
Seat |
Weight |
Sets |
Reps |
|
|
Power Press |
|
15Kg |
3 |
15 |
|
Reverse Flys |
|
35Kg / 5Kg |
3 |
10 |
Super set with cables & Dumbells |
|
Incline / Flys |
|
50Kg |
3 |
15 |
Cables |
|
Wood Chopper |
|
35Kg |
3 |
15 |
Cables |
|
| Optionals |
Ab Bench + Med Ball |
10Kg / 20Kg |
3 |
12 |
10Kg Ball or 20Kg weight |
|
Ab Bench – Sit Ups |
|
3 |
15 |
|
|
Ab Curl @ cables |
90Kg |
3 |
15 |
@ cables |
|
Ab Crunch Machine |
70Kg |
3 |
15 |
|
|
Ab Crunch Machine |
75Kg |
1 |
8 |
|
Tags: action, Exercise, health, life, motivation
Posted in Misc, Motivational | No Comments »
December 4th, 2011
| Daily |
|
Exercise |
Time |
Level |
Reps |
|
| 1st |
Bike |
16 mins |
2 mins @ 4 or 5 |
x4 |
Speed +75 |
|
|
|
2 mins
11 or 12 |
x4 |
|
|
| 2nd |
Vario |
20 mins |
3 min @ 5 |
x4 |
Full stroke |
|
|
|
2 min @ 10/11 |
x4 |
Step |
| Use Olympic Bar @ 20Kg |
| Day 1 |
|
Seat |
Weight |
Sets |
Reps |
Notes |
|
Bench Press |
|
10Kg |
3/4 |
10 |
Per side |
|
Decline Press |
|
10Kg |
3/4 |
10 |
Per side |
|
Squats |
|
10Kg |
3/4 |
10 |
Per side |
|
Dead Lift |
|
15Kg |
3/4 |
10 |
Per side |
|
Shoulder Press |
|
16Kg |
3/4 |
10 |
Dumbells - Per side |
|
Arm Curl |
|
10Kg + 25Kg |
3 |
8/10 |
Per side |
|
Reverse Shoulder Shrugs |
Smith Machine |
25Kg |
3 |
10 |
Per Side |
| Optionals |
Ab Bench + Med Ball |
|
|
3 |
12 |
10Kg Ball or 20Kg weight |
|
Ab Bench – Sit Ups |
|
|
3 |
15 |
|
|
Ab Curl @ cables |
|
90Kg |
3 |
15 |
@ cables |
|
Ab Crunch Machine |
|
70Kg |
3 |
15 |
|
|
Ab Crunch Machine |
|
75Kg |
1 |
8 |
|
Tags: body building, Exercise, health
Posted in Misc, Motivational | No Comments »
November 30th, 2011
| Daily |
|
Exercise |
Time |
Level |
Reps |
|
| 1st |
Bike |
16 mins |
2 mins @ 4 or 5 |
x4 |
Speed +75 |
|
|
2 mins |
11 or 12 |
x4 |
|
|
| 2nd |
Vario |
20 mins |
3 min @ 5 |
x4 |
Full stroke |
|
|
2 min @ |
10/11 |
x4 |
Step |
| Use Olympic Bar @ 20Kg |
| Day 1 |
|
Seat |
Weight |
Sets |
Reps |
|
|
Bench Press |
|
10Kg |
3/4 |
10 |
Per side |
|
Decline Press |
|
10Kg |
3/4 |
10 |
Per side |
|
Squats |
|
10Kg |
3/4 |
10 |
Per side |
|
Dead Lift |
|
15Kg |
3/4 |
10 |
Per side |
|
Shoulder Press |
|
16Kg |
3/4 |
10 |
Dumbells - Per side |
|
Arm Curl |
|
10Kg + 25Kg |
3 |
8/10 |
Per side |
|
Reverse Shoulder Shrugs |
Smith Machine |
25Kg |
3 |
10 |
Per Side |
| Optionals |
Ab Bench + Med Ball |
|
|
3 |
12 |
10Kg Ball or 20Kg weight |
|
Ab Bench – Sit Ups |
|
|
3 |
15 |
|
|
Ab Curl @ cables |
|
90Kg |
3 |
15 |
@ cables |
|
Ab Crunch Machine |
|
70Kg |
3 |
15 |
|
|
Ab Crunch Machine |
|
75Kg |
1 |
8 |
|
Tags: body building, Excercise
Posted in Misc, Motivational, Musings | No Comments »
November 29th, 2011
| Daily |
|
Exercise |
Time |
Level |
Reps |
|
| 1st |
Bike |
16 mins |
2 mins @ 4 or 5 |
x4 |
Speed +75 |
|
|
2 mins |
11 or 12 |
x4 |
|
|
| 2nd |
Vario |
20 mins |
3 min @ 5 |
x4 |
Full stroke |
|
|
2 min @ |
10/11 |
x4 |
Step |
| Day 3 |
|
Seat |
Weight |
Sets |
Reps |
|
|
Squats with med ball |
|
8Kg |
3 |
15 |
|
|
Leg Extension |
|
35Kg |
3 |
15 |
|
|
Leg Curl |
|
35Kg |
3 |
15 |
|
|
Reverse Flys |
|
35Kg / 5Kg |
3 |
10 |
Super set with cables & Dumbells |
|
Plank / Side Plank |
|
|
3 |
30 Secs |
|
|
Obique Twist |
|
|
3 |
30 Secs |
Use P.P. or stepper |
|
Wood chopper |
|
35Kg |
3 |
15 |
Each Side |
|
| Optionals |
Ab Bench + Med Ball |
|
|
3 |
12 |
10Kg Ball or 20Kg weight |
|
Ab Bench – Sit Ups |
|
|
3 |
15 |
|
|
Ab Curl @ cables |
|
90Kg |
3 |
15 |
@ cables |
|
Ab Crunch Machine |
|
70Kg |
3 |
15 |
|
|
Ab Crunch Machine |
|
75Kg |
1 |
8 |
|
Tags: body building, Exercise
Posted in Misc, Motivational | 2 Comments »
November 28th, 2011
Yep
Posted from WordPress for Android
Tags: fucked
Posted in Misc, Motivational, Musings | 1 Comment »
November 15th, 2011
Ok, enough of the negative stuff. Time to get serious. Serious about getting a future together. Who’s with me?
Tags: futures, positive, serious
Posted in Misc, Motivational, Musings | No Comments »
November 8th, 2011
At eight o’clock this morning I was made aware that someone I work with can’t be trusted. The details aren’t important at this time but now I know that someone I trusted, someone I had believed was working in the best interests of the students, someone I thought was working as part of the team…has let me, and my students down.
Today I discovered that a team member that I thought actually liked me, in fact has shown that she will go to *any* lengths to discredit me. Jealousy is a terrible thing. Jealousy and destruction as a substitute for her own incompetency is inexcusable. The actions of one person have destroyed a team, and more importantly interfered with the rehabilitation and education of vulnerable people.
Today is a really sad day. The end of an era I think.
Tags: betrayal, destruction, era, incompetency, jealousy, student, team, vulnerable
Posted in Misc, Musings | 1 Comment »
