TD 19112014

Morning

45mins shoulder BB

3×12 delta rear (crossover machine)

3×12 bent over dumbbells delta rear

3×12 barbell front press

3×12 dumbbells shoulder press

Evening

30mins treadmill power walk

1h crossfit (3 rounds; 10 stations)

Dinner:

zucchini, spinach, leek, pesto and seasoning

TD 17112014

Morning

45mins chest BB

3×12 bench press

3×12 incline bench press

3×12 one dumbbell press

3×12 dips

Evening

1h treadmill power walk

1h ABT (teaching class; abdominals, bottom, thighs)

TD 31102014

Morning

1h chest BB

3×12 bench press

3×12 dumbbells bench press

3×12 one dumbbell press (from behind head)

3×12 dips

3×12 standing flies

3×12 chest press (machine)

3×12 tricep “bull’s balls”

abs

Evening

35mins treadmill power walk

1h ABT (abdominals, bottom, thighs)

TD 16102014

Morning

1h back BB

3×12 assisted pull ups

3×12 bent over barbell row

3×12 one arm row

3×12 incline row

3×12 seated row

3×12 lat pull

3×12 GHD

Evening

30mins treadmill power walk

Food: raw spinach, iceberg lettuce, tomato, baked pheasant, yellow capsicum, leek, almond flakes, dressing.

TD 26092014

Morning

1h spinning

30mins cross trainer

Evening

40mins cross trainer

1h legs BB

3×12 dead lift

3×20 walking lunges

3×20 walking lunges with leg lift

3×12 smith’s machine

3×12 one leg hammies push (cross over machine)

3×12 elevated lunges

3×12 hammies on bench

And here is my dinner:

couscous, broccoli, tomato, leek, olive oil, seasoning ❤

TD 25092014

Morning

1h chest BB

triple set x 12 reps: bench press / push ups / TRX push ups

3×12 incline bench press

3×12 standing flies

3×12 dips

3×12 chest press

3×12 tricep “bull’s balls”

Afternoon

10km outdoor cycling

30mins yoga

10km outdoor cycling

Evening

30mins cross trainer

break

30mins cross trainer

😀

TD 27012014

Morning – BB back

3×12 assisted pull ups

3×12 one arm dumbbell row (18kg)

3×12 TRX “T” pull up

3×12 bent over dumbbells row (14kg)

3×12 assisted bar pull up (feet on the floor)

3×12 flat bench dumbbells fly (8kg)

3×12 lat pull machine

3×12 seated row machine

🙂

Evening – G

1h ABT (teaching class: abdominals, bottom, thighs)

TD 20082013

Morning – C + BB

40mins hardcore spinning

Back training:

3×12 assisted pull ups

3×12 one arm row (18kg dumbbell)

3×12 lat pull (30kg; cable machine)

3×12 seated row (40kg; cable machine)

3×12 incline pull (40kg; cable machine)

Evening – C

10km cycling

1h cross trainer (130rpm)

10km cycling

TD 12072013

Morning – C

1h hardcore spinning

Evening – BB – arms

bicep curls (8kg dumbbells)

KB hi pulls (16kg kettle)

tricep extentions (6kg dumbbells)

bicep half and full curls (5kg plates)

dips

elevated push ups

tricep push ups

Super set: bicep curl and tricep pull (cable crossover machine)

crunches and sit ups

Stretching! 😀

 

 

TD 02062013

Morning – C + BB

1,5h – 27km cycling

3×12 “arnolds” (10kg dumbells)

3×12 biceps curl (barbell)

3×12 triceps pull

3×12 front arms raise (barbell)

3×12 overhead tricep pull