My Fitness Buddy

My Fitness Buddy Fitness Tracker spreadsheet application to cater for all - Men, Women, Under 18 year olds and Over 50's

05/01/2017

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05/01/2017

Hi all,

Happy New Year. So like everyone I've taken a couple of weeks off from training to enjoy my time with friends and family.

As we're alittle over weight and wanting how to get back into training, I've uploaded a simplified "Return to the Gym Buddy" for everyone to download for FREE.

cheers - Jase

06/12/2016

DAY2 - training: Legs and Traps

Legs:
1 - Rowing machine: 5 - 15min (warm up)
2 - Leg Press (Compound) : 4 sets x 15 reps - 200kg+
3 - Leg Extensions (Compound): 4 sets x 15 reps - 60kg
4 - Inclined Leg Press (Compound): 3 sets x 8 - 15 reps - 500kg
5 - Calf Extensions (Compound): 4 sets x 15 reps - 200kg+

Traps:
1 - Standing Trap Raises (Compound): 4 sets x 15 reps - 40, 80, 120, 160kg
2 - Standing Raise Plate over head: 4 sets x 15 reps - 10kg
3 - Standing Raise Plate: 4 sets x 15 reps - 10kg

27/11/2016

DAY1 - training: Biceps, Chest, Shoulders and Traps

Biceps:
1 - Barbell Curls: 3 sets x 30 reps - 20kg
2 - Concentrated Bicep Curls: 3 sets x 10 - 12kg
3 - Spyder Curls: 3 sets x 12 - 15 reps - 53kg

Chest:
1 - Seated Chest Press (Compound) 4 sets x 8 - 15 reps - 20,40,60, 80kg
2 - Push Ups: 3 sets x 10 reps (body weight)
3 - Close Grip Bench Press: 3 sets x 15 reps - 20kg
4 - Cable Flys: 3 sets x 15 reps - 30kg
5 - Inclined Dumbbell Pull Over: 3 sets x 15 reps - 20kg
6 - Inclined Dumbbell Press: 3 sets x 15 reps - 40kg
7 - Dips: 3 sets x 10 reps (body weight)
8 - Peck Fly (Compound): 4 sets x 12 - 15 reps - 40, 60, 80, 100kg

Shoulders:
1 - Warm ups: 3 sets x 15 reps - 5kg
2 - Shoulder Press (Compound): 3 sets x 15 reps - 20, 30, 40kg
3 - Bent Over Lower Cable Pull: 3 sets x 15 reps - 10kg
4 - Standing Lower Cable Pull: 3 sets x 15 reps - 10kg
5 - Standing Mid Cable Pull: 4 sets x 15 reps - 15kg
6 - Standing High Cable Pull: 4 sets x 15 reps - 15kg
7 - Three Amigos:
A - Standing Alternate Dumbbell Raises: 3 sets x 15 reps - 6kg
B - Standing Alternate Dumbbell Side Raises: 3 sets x 15 reps - 6kg
C - Standing Barbell Raises: 3 sets x 15 reps - 5kg

8 - Seats Lat raises (Compound): 3 sets x 15 reps - 20, 30, 60kg

Traps:
1 - Standing Trap Raises (Compound): 4 sets x 15 reps - 40, 80, 120, 160kg
2 - Standing Raise Plate over head: 4 sets x 15 reps - 10kg
3 - Standing Raise Plate: 4 sets x 15 reps - 10kg

Screenshots
13/11/2016

Screenshots

Progression Album
13/11/2016

Progression Album

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254 Humphries Road
Mount Pritchard, NSW
2170

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