Vitalstatistix
15 Jan 2008
Hier is ‘n opsomming van hoe 2007 verloop het. Liefie het intussen by my aangesluit by die gym, my oefenregime het gegroei na 6 dae per week en ons het begin om die weigh-less eetplan te volg. Kom ons kyk wat hou 2008 vir ons in. Ek beplan om slegs 1x per maand te weeg die jaar, so hou die spasie dop.
Weight
Date Value
17/12/2007 134.80
30/11/2007 133.60
10/11/2007 134.40
27/10/2007 135.00
28/09/2007 137.20
15/09/2007 138.20
08/09/2007 136.60
01/09/2007 141.20
20/08/2007 144.40
09/08/2007 141.40
27/07/2007 141.60
Body Fat
Date Value
17/12/2007 36.1
30/11/2007 35.8
10/11/2007 35.7
27/10/2007 36.8
15/10/2007 37.1
15/10/2007 37.3
28/09/2007 36.9
08/09/2007 37.4
01/09/2007 38.4
20/08/2007 38.4
09/08/2007 37.6
27/07/2007 39.3
My oefenplan met ingang 2008
| Prog 1 | Maandag, Donderdag | ||
| Exercise | Sets | Reps | Load |
| Cycle | 20 min | Rpm 80 - 100 | L6 |
| Treadmill | 20 min | Speed 5.6 | Incline 4.0 |
| Modified Situp | 2 | 35 | |
| Abdominal Cycles | 3 | 20 | Hold 2 sec |
| Oblique twists | 3 | 10 | Hold 5 sec |
| Abdominal Crunch | 2 | 20 | |
| Step Ups | 5 | 20 | |
| Wall Squats | 2 | 20 | |
| Leg Press | 2 | 15 | 105 kg |
| Chest Press | 2 | 15 | 45 kg |
| Lat Pull Down | 2 | 15 | 60 kg |
| Shoulder Press | 2 | 15 | 45 kg |
| Seated Row | 2 | 15 | 60 kg |
| Prog 2 | Dinsdag, Vrydag | ||
| Exercise | Sets | Reps | Load |
| Cycle | 20 min | Rpm 80 - 100 | L6 |
| Treadmill | 20 min | Speed 5.6 | Incline 4.0 |
| Rowing | 3 | 500m | L10 |
| Modified Situp | 2 | 35 | |
| Abdominal Cycles | 3 | 20 | Hold 2 sec |
| Oblique twists | 3 | 10 | Hold 5 sec |
| Abdominal Crunch | 2 | 20 | |
| Oblique Crunch | 2 | 15+ | |
| Step Ups | 5 | 20 | |
| Wall Squats | 2 | 20 | |
| Hamstring Curl | 2 | 15 | 32.5 kg |
| Prog 3 | Woensdag, Saterdag | ||
| Exercise | Sets | Reps | Load |
| Cycle | 20 min | Rpm 80 - 100 | L6 |
| Treadmill | 20 min | Speed 5.6 | Incline 4.0 |
| Rowing | 3 | 500m | L10 |
23Junie 2007
Nou ja. Hier is hy dan nou, 3 weke laat as gevolg van ‘n ontydige siekte. Die battle of the bulge begin nou. (en as jy kyk na gister se weegsessie - nie ‘n oomblik te vroeg nie!)
My eerste doelwit is my ou rugbyspeeldae se gewig - so om en by 100 - 105kg. Daarna sal ons verder gesels.
June 23, 2007 at 12:32 pm
Well done omdat jy reeds die eerste tree gevat het!
Die beproewinge gaan kom. Die gemoedere gaan hoog loop, maar op die einde van die dag gaan jy ‘n smile so breed ronddra, dit gaan lyk of jy ‘n add doen vir colgate.
Sterkte en staan sterk
January 15, 2008 at 8:31 am
Wat van ‘n update hierso!
January 15, 2008 at 12:44 pm
Thanks vir die update Jaco, hou sooooooooo aan!! en voor julle sien is julle by die “goal” gewig!
March 4, 2008 at 9:27 pm
Mooi so ou maat en sterkte! Maar onthou net, van ons ouens is maar geneties groter of kleiner as ander.