Personal Iron Man

Workouts

Dumbbell bench press

# Date Weight (Kg) Repetition
001 4 May 2018 34 3x5

Dumbbell bench press - angle 15%

# Date Weight (Kg) Repetition
001 4 May 2018 28 3x5

Dumbbell bench press - angle 30%

# Date Weight (Kg) Repetition
001 4 May 2018 22 3x8

Dumbbell flyes - angle 30%

# Date Weight (Kg) Repetition
001 4 May 2018 16 3x5

Incline Dumbbell Narrow Press - angle 30%

# Date Weight (Kg) Repetition
001 4 May 2018 16 3x5

Pull Up

# Date Weight (Kg) Repetition
001 07 May 2018 10 3x5

Single Arm Seated Row Machine

# Date Weight (Kg) Repetition
001 07 May 2018 45 3x5
002 15 May 2018 52 3x5

Seated Row Machine

# Date Weight (Kg) Repetition
001 07 May 2018 45 3x5
002 15 May 2018 52 3x5

Wide-Grip Lat Pulldown

# Date Weight (Kg) Repetition
001 07 May 2018 52
002 15 May 2018 52

Dumbbell Single-Arm Row

# Date Weight (Kg) Repetition
001 07 May 2018 32 3x5

achine Shoulder (Military) Press

# Date Weight (Kg) Repetition
001 9 May 2018 41 3x7

Machine Shoulder Press

# Date Weight (Kg) Repetition
001 9 May 2018 36 3x5

Side Laterals

# Date Weight (Kg) Repetition
001 9 May 2018 12 3x5

Front & Side Two-Dumbbell Raise

# Date Weight (Kg) Repetition
001 9 May 2018 8 3x5

Dumbbell Shrug

# Date Weight (Kg) Repetition
001 9 May 2018 32 3x8

Biceps curls

# Date Weight (Kg) Repetition
001 10 May 2018 18 3x5

Hammer curls

# Date Weight (Kg) Repetition
002 10 May 2018 12 3x8

Palms-Down Biceps Curls

# Date Weight (Kg) Repetition
001 10 May 2018 8 3x8

Triceps Pushdown with Rope

# Date Weight (Kg) Repetition
001 10 May 2018 41 3x8

Triceps Overhead Extension with Rope

# Date Weight (Kg) Repetition
001 10 May 2018 36 10x3

Single-Arm Dumbbell Overhead Extension

# Date Weight (Kg) Repetition
001 10 May 2018 12 8x3

Leg Extensions

# Date Weight (Kg) Repetition
001 11 May 2018 73 3x12

Hamstring Curls

# Date Weight (Kg) Repetition
001 45 3x12

Hip Abduction Inner

# Date Weight (Kg) Repetition
001 34 3x12

Hip Abduction Outer

# Date Weight (Kg) Repetition
001 45 3x12

Calves Press on Leg Machine

# Date Weight (Kg) Repetition
001 150 3x15

Runs and Walks

# Type Date Distance (km) Time (m)
001 Run 4 May 2018 5.5 40
002 Walk 5 May 2018 7.9 All Day
003 Walk 6 May 2018 8.2 All Day
004 Walk 7 May 2018 5.0 All Day
005 Run 8 May 2018 5.7 34
006 Walk 8 May 2018 7.9 All day
007 Walk 9 May 2018 7.2 All day
008 Walk 10 May 2018 8.0 All day
009 Run 10 May 2018 5.5 28
010 Walk 11 May 2018 3.6 All day
011 Walk 12 May 2018 5.5 All day
012 Run 12 May 2018 5.0 30
013 Walk 13 May 2018 11.3 All day
014 Walk 14 May 2018 8.3 All day
015 Run 14 May 2018 5.7 33

Swims

# Date Distance (km) Time