Workout, 1 week 1 - 19th Feb 09

Workout went well, first time ive done this routine. I will be adding squats into the routine but wont be doing for now as my right knee is still playing up. I will be doing the workout below 3 times a week for the next month see what happens. Ive chosen the following excerises as i feel that they have done good by me so far.

I wasnt too happy with my cardio efforts, i understand that my knee is playing up and it limited me but i feel i could of pushed myself harder.

Again, i know there isnt much of a leg workout the clean & press does work the legs but not enough. Once my knee is better ill add some squats in.

Incline Barbell Bench Press
8 reps @ 40kg
8 reps @ 40kg
8 reps @ 45kg
4 reps @ 45kg (FAILED)

Dumbell Flys
8 reps @ 20kg a side
8 reps @ 22.5kg a side
8 reps @ 25kg a side
8 reps @ 25kg a side

Clean & Press
10 reps @ 20kg
10 reps @ 25kg
10 reps @ 30kg (last rep was aweful!)

Cable Push Down (will eventually replace with dips)
8 reps @ 15kg
8 reps @ 20kg
8 reps @ 20kg

Barbell Preacher Curls
8 reps @ 10kg
8 reps @ 15kg
8 reps @ 15kg

10 mins on bike (whilst reading nuts mag)

Hanging Leg Raise
10 reps @ bodyweight
10 reps @ bodyweight
6 reps @ bodyweight (FAILED)

Done in 45 mins!