Cardio
Date,Exercise,Set,Duration,Speed/Resistance/Distance/Jumps/Sets,Elevation/Avg HR/Incline/Steps,Calories/Laps/Matches,Notes
"6 Jul 2009"," treadmill","1","5","12","0","",""


Exercise
Date,Exercise,Set,Weight,Reps,Notes
"25 Jun 2009","cable rear lateral raise","1","25 kg","10",""
"25 Jun 2009","cable rear lateral raise","2","25 kg","10",""
"25 Jun 2009","cable rear lateral raise","3","25 kg","10",""
"25 Jun 2009","Forward arm raise","1","20 kg","10",""
"25 Jun 2009","Forward arm raise","2","20 kg","10",""
"25 Jun 2009","Forward arm raise","3","20 kg","10",""
"25 Jun 2009","shrug","1","160 kg","12",""
"25 Jun 2009","shrug","2","180 kg","10",""
"25 Jun 2009","shrug","3","200 kg","10",""
"25 Jun 2009","bar upright row","1","40 kg","10",""
"25 Jun 2009","bar upright row","2","40 kg","10",""
"25 Jun 2009","bar upright row","3","40 kg","10",""
"25 Jun 2009","dumbbell lateral raise","1","10 kg","10",""
"25 Jun 2009","dumbbell lateral raise","2","12 kg","10",""
"25 Jun 2009","dumbbell lateral raise","3","12 kg","10",""
"25 Jun 2009","dumbbell lateral raise","4","12 kg","9",""

"27 Jun 2009","cable chest flye","1","50 kg","10","slow. standing "
"27 Jun 2009","cable chest flye","2","50 kg","12","not quite as slow but shoulders back to stop shoulder role"
"27 Jun 2009","cable chest flye","3","50 kg","12","not quite as slow but shoulders back to stop shoulder role"
"27 Jun 2009","dumbbell incline bench press","1","32 kg","15","slowed down"
"27 Jun 2009","dumbbell incline bench press","2","32 kg","12","slowed down"
"27 Jun 2009","dumbbell incline bench press","3","32 kg","11",""
"27 Jun 2009","barbell bench press","1","50 kg","20","Warm up"
"27 Jun 2009","barbell bench press","2","90 kg","6","2 second pause"
"27 Jun 2009","barbell bench press","3","90 kg","6","2 sec pause last one assisted"
"27 Jun 2009","barbell bench press","4","90 kg","4","2 sec pause last one assist"
"27 Jun 2009","medicine ball abdomen crunchier","1","5 kg","45",""

"29 Jun 2009","Bent over cable reverse flyes","1","25 kg","10",""
"29 Jun 2009","Bent over cable reverse flyes","2","25 kg","10","Extra slow"
"29 Jun 2009","Bent over cable reverse flyes","3","25 kg","10","Extra slow"
"29 Jun 2009","lat pulldown","1","65 kg","12","Pause for 2"
"29 Jun 2009","lat pulldown","2","75 kg","9","Pause for 2"
"29 Jun 2009","lat pulldown","3","75 kg","9","Pause for 2"
"29 Jun 2009","bent over straight arm pull down","1","70 kg","12",""
"29 Jun 2009","bent over straight arm pull down","2","70 kg","10",""
"29 Jun 2009","bent over straight arm pull down","3","70 kg","8",""
"29 Jun 2009","cable seated low row","1","80 kg","12",""
"29 Jun 2009","cable seated low row","2","90 kg","12",""
"29 Jun 2009","cable seated low row","3","90 kg","12",""

"30 Jun 2009","machine leg press","1","150 kg","12",""
"30 Jun 2009","machine leg press","2","190 kg","9",""
"30 Jun 2009","machine leg press","3","190 kg","6",""
"30 Jun 2009","machine leg press","4","190 kg","4","First one assisted (on all sets) with seat at position 2"
"30 Jun 2009","dumbbell barbell lunge","1","16 kg","12",""
"30 Jun 2009","dumbbell barbell lunge","2","18 kg","12",""
"30 Jun 2009","dumbbell barbell lunge","3","18 kg","12",""
"30 Jun 2009","calf raise","1","190 kg","20","On leg press machine"
"30 Jun 2009","calf raise","2","190 kg","19","On leg press machine"
"30 Jun 2009","calf raise","3","190 kg","18","On leg press machine"
"30 Jun 2009","calf raise","4","190 kg","23","Small break and quick"
"30 Jun 2009","calf raise","5","190 kg","22","Small break and quick"
"30 Jun 2009","cable dead lift","1","150 kg","15",""
"30 Jun 2009","cable dead lift","2","180 kg","14","Hands giving way"
"30 Jun 2009","cable dead lift","3","200 kg","12",""
"30 Jun 2009","machine leg extension","1","70 kg","13","Lactic acid build up. Couple in tank"
"30 Jun 2009","machine leg extension","2","85 kg","6","Half way up on last one"
"30 Jun 2009","machine leg extension","3","95 kg","5","Half way up on last one"

"1 Jul 2009","one-arm row","1","32 kg","10","Slow. No body rotation. Strict."
"1 Jul 2009","one-arm row","2","32 kg","8","Slow. No body rotation. Strict."
"1 Jul 2009","one-arm row","3","32 kg","8","Slow. No body rotation. Strict."
"1 Jul 2009","clean and press","1","25 kg","15",""
"1 Jul 2009","clean and press","2","45 kg","8",""
"1 Jul 2009","clean and press","3","45 kg","7",""
"1 Jul 2009","clean and press","4","45 kg","5",""
"1 Jul 2009","seated rear deltoid row","1","100 kg","10","slow"
"1 Jul 2009","seated rear deltoid row","2","100 kg","10","slow"
"1 Jul 2009","seated rear deltoid row","3","100 kg","10","slow"
"1 Jul 2009","dumbbell lateral raise","1","10 kg","10","Arms at side to start. Need to eliminate slight roll."
"1 Jul 2009","dumbbell lateral raise","2","10 kg","8","More strict. Continued with another few partial raises."
"1 Jul 2009","dumbbell lateral raise","3","10 kg","8","More strict. Continued with another few partial raises."

"2 Jul 2009","skull crusher","1","35 kg","10","Last assisted"
"2 Jul 2009","skull crusher","2","35 kg","11","Last assisted"
"2 Jul 2009","skull crusher","3","35 kg","13","Last assisted"
"2 Jul 2009","cable triceps pushdown","1","50 kg","13","Last 2 not great form"
"2 Jul 2009","cable triceps pushdown","2","50 kg","10",""
"2 Jul 2009","cable biceps curl","1","45 kg","15",""
"2 Jul 2009","cable biceps curl","2","80 kg","10","Only half way down (all sets) due to wrist injury"
"2 Jul 2009","cable biceps curl","3","80 kg","9","Only half way down (all sets) due to wrist injury"
"2 Jul 2009","cable biceps curl","4","80 kg","7","Only half way down (all sets) due to wrist injury"
"2 Jul 2009","close grip pull ups","1","0 kg","9",""
"2 Jul 2009","close grip pull ups","2","0 kg","7",""
"2 Jul 2009","close grip pull ups","3","0 kg","7",""

"3 Jul 2009","upper back machine pulls","1","35 kg","10","Low weight warm up (careful as slight back pain)"
"3 Jul 2009","upper back machine pulls","2","45 kg","15","Short movement to reduce back pressure. Still easy"
"3 Jul 2009","upper back machine pulls","3","50 kg","15","Wide grip (less pain). Relatively easy"
"3 Jul 2009","upper back machine pulls","4","60 kg","15","Wide grip. Relatively tough"
"3 Jul 2009","dumbell bent over reverse flys","1","8 kg","15","Easy"
"3 Jul 2009","dumbell bent over reverse flys","2","12 kg","12","Easy"
"3 Jul 2009","dumbell bent over reverse flys","3","14 kg","12",""
"3 Jul 2009","dumbell bent over reverse flys","4","14 kg","12",""
"3 Jul 2009","lat pulldown","1","70 kg","12",""
"3 Jul 2009","lat pulldown","2","80 kg","10",""
"3 Jul 2009","lat pulldown","3","85 kg","5","Plus a half"

"4 Jul 2009","mayes abs combo","1","0 kg","7",""
"4 Jul 2009","dumbell chest press","1","32 kg","10","Slow. Felt lack of energy from chest press previous"
"4 Jul 2009","dumbell chest press","2","32 kg","7","Slow again. Difficult"
"4 Jul 2009","dumbell chest press","3","32 kg","9",""
"4 Jul 2009","barbell bench press","1","30 kg","15","Easy warm up"
"4 Jul 2009","barbell bench press","2","110 kg","3","Very heavy"
"4 Jul 2009","barbell bench press","3","100 kg","4",""
"4 Jul 2009","barbell bench press","4","90 kg","6",""
"4 Jul 2009","dumbbell flye","1","14 kg","10",""
"4 Jul 2009","dumbbell flye","2","16 kg","12",""
"4 Jul 2009","dumbbell flye","3","16 kg","13",""
"4 Jul 2009","medicine ball abdomen crunchier","1","5 kg","30",""

"6 Jul 2009","machine leg press","1","80 kg","16","Warm up"
"6 Jul 2009","machine leg press","2","160 kg","12",""
"6 Jul 2009","machine leg press","3","190 kg","10",""
"6 Jul 2009","machine leg press","4","210 kg","7",""
"6 Jul 2009","dumbbell barbell lunge","1","18 kg","12","Second leg tricky (right forward)"
"6 Jul 2009","dumbbell barbell lunge","2","18 kg","12","Second leg 11 really"
"6 Jul 2009","dumbbell barbell lunge","3","18 kg","12","Second leg 11 really"
"6 Jul 2009","calf raise","1","210 kg","16",""
"6 Jul 2009","calf raise","2","190 kg","25",""
"6 Jul 2009","calf raise","3","210 kg","15",""
"6 Jul 2009","machine leg extension","1","65 kg","10","Tired from previous legs"
"6 Jul 2009","machine leg extension","2","95 kg","8",""
"6 Jul 2009","machine leg extension","3","95 kg","7",""

"13 Jul 2009","machine chest press","1","65 kg","14","Warm up"
"13 Jul 2009","machine chest press","2","70 kg","12",""
"13 Jul 2009","machine chest press","3","75 kg","10",""
"13 Jul 2009","dumbell chest press","1","32 kg","8","Tired as near end"
"13 Jul 2009","dumbell chest press","2","32 kg","7","Tired as near end"
"13 Jul 2009","dumbell chest press","3","32 kg","8","Tired as near end"
"13 Jul 2009","cable chest flye","1","50 kg","12",""
"13 Jul 2009","cable chest flye","2","70 kg","9",""
"13 Jul 2009","cable chest flye","3","80 kg","5",""
"13 Jul 2009","dumbbell incline bench press","1","26 kg","10","30 degrees"
"13 Jul 2009","dumbbell incline bench press","2","26 kg","7","15 degrees"
"13 Jul 2009","dumbbell incline bench press","3","26 kg","6","Twinge in right shoulder so cut short"
"13 Jul 2009","barbell bench press","1","90 kg","11",""
"13 Jul 2009","barbell bench press","2","100 kg","6",""
"13 Jul 2009","barbell bench press","3","100 kg","5",""
"13 Jul 2009","dumbbell flye","1","18 kg","9",""
"13 Jul 2009","dumbbell flye","2","18 kg","9",""
"13 Jul 2009","dumbbell flye","3","18 kg","7",""

"14 Jul 2009","clean and press","1","35 kg","12","Superset with lateral raises"
"14 Jul 2009","clean and press","2","50 kg","7","Superset again"
"14 Jul 2009","clean and press","3","50 kg","6","Superset"
"14 Jul 2009","cable rear lateral raise","1","20 kg","14","Superset with front dumbell raises"
"14 Jul 2009","cable rear lateral raise","2","25 kg","10","Superset again"
"14 Jul 2009","cable rear lateral raise","3","20 kg","10","Superset again"
"14 Jul 2009","seated rear deltoid row","1","110 kg","11",""
"14 Jul 2009","seated rear deltoid row","2","110 kg","12",""
"14 Jul 2009","seated rear deltoid row","3","110 kg","12",""
"14 Jul 2009","cable shoulder shrugs","1","200 kg","13",""
"14 Jul 2009","cable shoulder shrugs","2","200 kg","13","With wraps (last set was too)"
"14 Jul 2009","cable shoulder shrugs","3","200 kg","11","Held last one"
"14 Jul 2009","front dumbell raise","1","8 kg","10","Superset with cable"
"14 Jul 2009","front dumbell raise","2","8 kg","10","Superset again"
"14 Jul 2009","front dumbell raise","3","10 kg","10","Superset again"
"14 Jul 2009","dumbbell lateral raise","1","8 kg","12","Superset with clean and press"
"14 Jul 2009","dumbbell lateral raise","2","8 kg","8","Superset again (last few not fully up)"
"14 Jul 2009","dumbbell lateral raise","3","8 kg","7",""

"15 Jul 2009","machine leg press","1","140 kg","12",""
"15 Jul 2009","machine leg press","2","190 kg","10",""
"15 Jul 2009","machine leg press","3","190 kg","10",""
"15 Jul 2009","machine leg press","4","190 kg","9",""
"15 Jul 2009","mayes abs combo","1","0 kg","7",""
"15 Jul 2009","dumbbell barbell lunge","1","20 kg","10",""
"15 Jul 2009","dumbbell barbell lunge","2","20 kg","12",""
"15 Jul 2009","dumbbell barbell lunge","3","22 kg","10",""
"15 Jul 2009","machine leg extension","1","65 kg","12","Easy warm up"
"15 Jul 2009","machine leg extension","2","95 kg","10",""
"15 Jul 2009","machine leg extension","3","95 kg","9",""
"15 Jul 2009","machine leg extension","4","95 kg","8",""
"15 Jul 2009","medicine ball abdomen crunchier","1","5 kg","45",""

"17 Jul 2009","dip","1","0 lb","20",""
"17 Jul 2009","dip","2","0 lb","25",""
"17 Jul 2009","dip","3","0 lb","23",""
"17 Jul 2009","cable triceps pushdown","1","50 kg","15",""
"17 Jul 2009","cable triceps pushdown","2","50 kg","11",""
"17 Jul 2009","cable triceps pushdown","3","50 kg","10",""
"17 Jul 2009","neutral-grip pullup","1","0 lb","9",""
"17 Jul 2009","neutral-grip pullup","2","0 lb","7",""
"17 Jul 2009","neutral-grip pullup","3","0 lb","5",""
"17 Jul 2009","hammer curl","1","16 kg","16","Warm up"
"17 Jul 2009","hammer curl","2","22 kg","12",""
"17 Jul 2009","hammer curl","3","28 kg","7","Last few not fully up"

"20 Jul 2009","cable chest flye","1","80 kg","8",""
"20 Jul 2009","cable chest flye","2","80 kg","8",""
"20 Jul 2009","cable chest flye","3","80 kg","6",""
"20 Jul 2009","dumbbell incline bench press","1","36 kg","8",""
"20 Jul 2009","dumbbell incline bench press","2","36 kg","12","Mental attitude prevails"
"20 Jul 2009","dumbbell incline bench press","3","36 kg","12",""
"20 Jul 2009","barbell bench press","1","40 kg","15","Smith machine"
"20 Jul 2009","barbell bench press","2","100 kg","4","Smith machine"
"20 Jul 2009","barbell bench press","3","100 kg","4","Smith machine"
"20 Jul 2009","barbell bench press","4","100 kg","5","Smith machine"

"21 Jul 2009","traditional crunch","1","0 kg","30",""
"21 Jul 2009","traditional crunch","2","0 kg","30",""
"21 Jul 2009","traditional crunch","3","0 kg","30",""
"21 Jul 2009","traditional crunch","4","0 kg","30",""
"21 Jul 2009","cable rear lateral raise","1","25 kg","12",""
"21 Jul 2009","cable rear lateral raise","2","30 kg","6",""
"21 Jul 2009","cable rear lateral raise","3","30 kg","5",""
"21 Jul 2009","Forward arm raise","1","20 kg","12",""
"21 Jul 2009","Forward arm raise","2","20 kg","12",""
"21 Jul 2009","Forward arm raise","3","20 kg","12",""
"21 Jul 2009","bar upright row","1","35 kg","12","Chest aches a bit"
"21 Jul 2009","bar upright row","2","40 kg","12",""
"21 Jul 2009","bar upright row","3","45 kg","10",""
"21 Jul 2009","bar upright row","4","45 kg","10","Just"
"21 Jul 2009","dumbbell lateral raise","1","10 kg","12",""
"21 Jul 2009","dumbbell lateral raise","2","12 kg","9",""
"21 Jul 2009","dumbbell lateral raise","3","12 kg","9",""

"23 Jul 2009","lying triceps extension","1","14 kg","11","One arm at a time"
"23 Jul 2009","lying triceps extension","2","14 kg","14","Both together (touching)"
"23 Jul 2009","lying triceps extension","3","16 kg","14","Both together (touching)"
"23 Jul 2009","lying triceps extension","4","18 kg","12",""
"23 Jul 2009","dip","1","0 kg","28",""
"23 Jul 2009","dip","2","0 kg","23",""
"23 Jul 2009","dip","3","0 kg","20",""
"23 Jul 2009","standing biceps curl","1","40 kg","7","Pain in arm still"
"23 Jul 2009","standing biceps curl","2","40 kg","4","Pain in arm still"
"23 Jul 2009","standing biceps curl","3","40 kg","4","Pain in arm still"
"23 Jul 2009","cable triceps pushdown","1","25 kg","12","Rope"
"23 Jul 2009","cable triceps pushdown","2","27.5 kg","10","Rope"
"23 Jul 2009","cable triceps pushdown","3","30 kg","7","Rope"
"23 Jul 2009","close grip pull ups","1","0 kg","10","Smith machine"
"23 Jul 2009","dumbbell biceps curl","1","20 kg","12","Still pain in right arm"
"23 Jul 2009","dumbbell biceps curl","2","22 kg","9","Not much twist due to pain"
"23 Jul 2009","dumbbell biceps curl","3","24 kg","7","Not much twist due to pain"

"24 Jul 2009","machine leg press","1","160 kg","11","Easy"
"24 Jul 2009","machine leg press","2","200 kg","10",""
"24 Jul 2009","machine leg press","3","230 kg","8",""
"24 Jul 2009","dumbbell barbell lunge","1","22 kg","10",""
"24 Jul 2009","dumbbell barbell lunge","2","22 kg","8",""
"24 Jul 2009","dumbbell barbell lunge","3","22 kg","8",""
"24 Jul 2009","machine leg extension","1","80 kg","11",""
"24 Jul 2009","machine leg extension","2","95 kg","8",""
"24 Jul 2009","machine leg extension","3","95 kg","10",""

"26 Jul 2009","cable rear lateral raise","1","25 kg","12",""
"26 Jul 2009","cable rear lateral raise","2","30 kg","8",""
"26 Jul 2009","cable rear lateral raise","3","30 kg","7",""
"26 Jul 2009","Forward arm raise","1","20 kg","20",""
"26 Jul 2009","Forward arm raise","2","20 kg","18",""
"26 Jul 2009","Seated Shoulder Press","1","32 kg","11",""
"26 Jul 2009","Seated Shoulder Press","2","32 kg","10",""
"26 Jul 2009","Seated Shoulder Press","3","32 kg","10","Got effort on last one"
"26 Jul 2009","cable shoulder shrugs","1","200 kg","16",""
"26 Jul 2009","cable shoulder shrugs","2","200 kg","14",""
"26 Jul 2009","cable shoulder shrugs","3","200 kg","13",""
"26 Jul 2009","bar upright row","1","40 kg","12",""
"26 Jul 2009","bar upright row","2","50 kg","8","Made up weight with barbell"
"26 Jul 2009","bar upright row","3","50 kg","8","Just (75% on last one)"
"26 Jul 2009","dumbbell lateral raise","1","12 kg","12","Slight ache in back"
"26 Jul 2009","dumbbell lateral raise","2","12 kg","10","Strict from side followed by 3 small ones"
"26 Jul 2009","dumbbell lateral raise","3","14 kg","8","Just"

"28 Jul 2009","dumbell chest press","1","32 kg","13",""
"28 Jul 2009","dumbell chest press","2","32 kg","10",""
"28 Jul 2009","dumbell chest press","3","32 kg","10",""
"28 Jul 2009","cable chest flye","1","80 kg","10","Just"
"28 Jul 2009","cable chest flye","2","80 kg","8","Just"
"28 Jul 2009","cable chest flye","3","80 kg","8",""
"28 Jul 2009","dumbbell pull-over","1","32 kg","13","Cramp in leg"
"28 Jul 2009","dumbbell pull-over","2","32 kg","12","Brought feet in so 90 degree or less angle, slight sign of cramp at end only"
"28 Jul 2009","dumbbell pull-over","3","32 kg","10",""
"28 Jul 2009","barbell bench press","1","70 kg","10","Warm up"
"28 Jul 2009","barbell bench press","2","90 kg","10",""
"28 Jul 2009","barbell bench press","3","110 kg","4","Cramp in leg"
"28 Jul 2009","barbell bench press","4","100 kg","6",""

"29 Jul 2009","dip","1","0 kg","12",""
"29 Jul 2009","dip","2","0 kg","10",""
"29 Jul 2009","barbell arm curl","1","25 kg","15",""
"29 Jul 2009","barbell arm curl","2","35 kg","12",""
"29 Jul 2009","barbell arm curl","3","40 kg","7",""
"29 Jul 2009","barbell arm curl","4","40 kg","5",""
"29 Jul 2009","cable triceps pushdown","1","35 kg","8",""
"29 Jul 2009","cable triceps pushdown","2","35 kg","8",""
"29 Jul 2009","cable triceps pushdown","3","35 kg","9",""
"29 Jul 2009","close grip pull ups","1","0 kg","6",""
"29 Jul 2009","hammer curl","1","22 kg","10","Alternate arms"
"29 Jul 2009","hammer curl","2","24 kg","10",""
"29 Jul 2009","hammer curl","3","28 kg","7","Bribing across body a bit"