Aajohn’s Weblog

Did my normal 10 min treadmill run and my dynamic stretches.
Weights: Dumbbell bench press 2 x 34kg x 3 sets x 6 reps; Dumbbell pullover 32kg x 2 sets x 8 reps; ez-bar lying triceps extension 2 x 7.5kg x 3 sets x 10 reps; Bench dip 3 sets x 10 reps; cable triceps press [...]

Bodyweight 500 Workout Bodyweight 500 Workout Vs. 300 Movie Workout
The problem is that the 300 movie workout involves exercises which require equipment not found in home gyms and even in most commercial gyms. This means that most regular people won’t be able to do this program.
That’s why Craig Ballantyne, the creator of Turbulence Training [...]

10 mins treadmill @ 11.5kph + dynamic stretches
Internal dumbbell rotation 10kg x 3 sets x 12 reps x each shoulder; seated shoulder press 2 x 24kg x 3 sets x 10 reps; Alternating dumbbell press 2 x 20kg x 3 sets x 8 reps; Cuban press 7kg x 2 x 10 reps x 3 sets; [...]

Good start to the challenge. Ate clean (if a little) too much and also got in some abs work, spinning and weights (back and biceps).
Body weight pullups 8reps; 6 reps
40 mins spinning
Fast abs class for 5 mins – wicked!
lat pulldown 3 sets x 10 reps x 50kg; cable row 3 sets x 10 reps x [...]

Shoulders and spinning
After a long day at work the last thing you want to do is a workout – but that’s how I used to think. I need to keep in shape to battle the middle-age spread.
 45 min spinning in the morning
Fast abs class # 1
Dynamic stretches
Lateral raise rotation 2 x 8 kg; 10; 10; 10
Internal [...]