My name is Watson Chirara. I’m an enthusiastic weight lifter and basketball player, I created this blog to show a record of my progress, exercises and workouts.
"Motivation is what gets you started. Habit is what keeps you going". -Jim Ryan.
BLOG VISITS
Catching Elephant is a theme by Andy Taylor
24/08/2011
Machine leg press
- 113kg x 12 reps
- 127kg x 12 reps
- 147kg x 12 reps
- 161kg x 8 reps
Machine leg extension
- 45kg x 12 reps
- 59kg x 12 reps
- 66kg x 8 reps
- 88kg x 8 reps
Machine leg curl
- 52kg x 12 reps
- 66kg x 12 reps
- 73kg x 8 reps
Calf raise
- 113kg x 20 reps
- 120kg x 20 reps
- 131.6kg x 20 reps
- 143.2kg x 30 reps
- 147.8kg x 30 reps
NOTE
- 10min warm-up on exercise bike at 65% target heart rate.
- Approximately 30secs rest between sets.
- another leg session, added a bit more weight from last time, managing to fit a leg session atleast once a week due to the fact that once my basketball season starts im not going to be able to do the numbers that I am doing at the moment.
23/08/2011
dumbbell biceps curls
- 32kg x 12 reps
- 32kg x 12 reps
- 36kg x 10 reps
- 36kg x 8 reps
- 44kg x 6 reps
SUPER SET:Standing barbell curl/ hummer curl
- 30kg x 15reps/ 28kg x 12 reps
- 30kg x 15 reps/ 28kg x 12 reps
- 30kg x 20 reps/ 28kg x 8 reps
- 35kg x 15 reps/ 28kg x 8 reps
Standing barbell curls
- 17.5kg x 20 reps
- 17.5kg x 20 reps
- 20kg x 20 reps
Machine Biceps Curl
- 50kg x 20 reps
- 59kg x 9 reps
- 64kg x 8 reps
- 91kg x 2 reps
Cable triceps pushdown (loose)
- 18kg x 12 reps
- 23kg x 12 reps
- 23kg x 12 reps
- 27kg x 10 reps
Cable triceps overhead extension
- 18kg x 12 reps
- 23kg x 12 reps
- 23kg x 10 reps
- 23kg x 8 reps
SUPER SET: Machine triceps extension/ Seated triceps dip
- 50kg x 12 reps/ 82kg x 12 reps
- 54kg x 12 reps/ 82kg x 12 reps
- 68kg x 8 reps/ 91kg x 12 reps
- 91kg x 10 reps/ 96.7kg x 8 reps
NOTE
- 10min warm-up on exercise bike at 65% target heart rate.
- Approximately 30secs rest between sets.
- was another toning up session for biceps, so light weight and more reps per set, which is why I chose to do super sets as well as my normal sets for triceps.
21/08/2011
Barbell bench press(Free weights)
- 70kg x 12reps
- 70kg x 12 reps
- 100kg x 5 reps
- 100kg x 4 reps
Incline dumbbell bench press
- 40kg x 12 reps
- 52kg x 12 reps
- 52kg x 10 reps
- 60kg x 8 reps
dumbbell bench press
- 52kg x 12 reps
- 52kg x 12 reps
- 60kg x 8 reps
- 72kg x 6 reps
Pectoral fly
- 50kg x 12 reps
- 59kg x 12 reps
- 64kg x 8 reps
Machine chest flye
- 93kg x 12 reps
- 107kg x 12 reps
- 120kg x 8 reps
NOTE
- 10min warm-up on exercise bike at 65% target heart rate.
- Approximately 30secs rest between sets.
- Good chest session, first time Ive used the free weights to bench press as oppose to the smith machine in the last 2 years.
19/08/2011
Machine leg press
- 113kg x 12 reps
- 127kg x 12 reps
- 147kg x 12 reps
- 161kg x 8 reps
- 180.7kg x 8 reps
Machine leg extension
- 45kg x 12 reps
- 52kg x 12 reps
- 59kg x 8 reps
- 66kg x 8 reps
- 79kg x 8 reps
Machine leg curl
- 52kg x 12 reps
- 59kg x 12 reps
- 66kg x 12 reps
- 73kg x 8 reps
- 79kg x 8 reps
Calf raise
- 113kg x 20 reps
- 120kg x 20 reps
- 131.6kg x 20 reps
- 143.2kg x 30 reps
- 147.8kg x 30 reps
NOTE
- 10min warm-up on exercise bike at 65% target heart rate.
- Approximately 30secs rest between sets.
- another leg session, added a bit more weight from last time, managing to fit a leg session atleast once a week due to the fact that once my basketball season starts im not going to be able to do the numbers that I am doing at the moment.
