higher-athletics

HIGHER

Starting the /higher self 2 weeks challenge today!
10-23 Feb

I'll be training at least 10 of the 14 days to reduce some kilos and my fat %age

We part from 78.45kg and 20.3% so a goal of 76+19 would be great.

I'll be posting each training and the final outcome on this thread 🧵💪🏻

Go Higher! ⬆️

Day 1 - Monday, February 10

Cycling: Indoor
1. 11 kms x 35m
2. 3 kms x 10m

Alternating Bicep Curl with Dumbbell
1. 10 kgs x 12 reps
2. 10 kgs x 12 reps
3. 10 kgs x 12 reps
4. 10 kgs x 15 reps

Alternating Hammer Curl with Dumbbell
1. 10 kgs x 12 reps
2. 10 kgs x 12 reps
3. 10 kgs x 12 reps
4. 10 kgs x 15 reps

Plank
1. 1:00
2. 1:00
3. 0:45
4. 0:45

Barbell Squat
1. 10 kgs x 12 reps
2. 10 kgs x 15 reps
3. 20 kgs x 12 reps
4. 30 kgs x 8 reps

Crunches
1. 25 reps
2. 25 reps
3. 25 reps
4. 25 reps

Cross Body Crunch
1. 20 reps
2. 20 reps
3. 15 reps
4. 15 reps

Data Collection 👨‍💻
Basket Coach 🏀
Meme Lord 😝

Day 2 - Tuesday, February 11

Bench Press: Dumbbell
1. 10 kgs x 12 reps
2. 10 kgs x 12 reps
3. 12.5 kgs x 12 reps
4. 15 kgs x 12 reps
5. 12.5 kgs x 10 reps

Seated Dumbbell Shoulder Press
1. 10 kgs x 12 reps
2. 10 kgs x 12 reps
3. 10 kgs x 10 reps
4. 10 kgs x 10 reps

Front Cable Raises
1. 5 kgs x 10 reps
2. 5 kgs x 12 reps
3. 7.5 kgs x 10 reps
4. 5 kgs x 10 reps

Face Pull
1. 15 kgs x 14 reps
2. 15 kgs x 14 reps
3. 15 kgs x 17 reps
4. 10 kgs x 12 reps

Lateral Dumbbell Raises
1. 5 kgs x 10 reps
2. 5 kgs x 10 reps
3. 5 kgs x 8 reps
4. 5 kgs x 8 reps

Bent Over Lateral Cable Raises
1. 5 kgs x 12 reps
2. 5 kgs x 12 reps
3. 5 kgs x 10 reps
4. 5 kgs x 8 reps

Cycling: Indoor
1. 8 kms x 30:00

Crunches
1. 15 reps
2. 15 reps
3. 15 reps
4. 25 reps

Cross Body Crunch
1. 12 reps
2. 12 reps
3. 14 reps

Day 3 - Thursday, February 13

Bench Press: Barbell (Incline)
1. 60 kgs x 12 reps
2. 60 kgs x 10 reps
3. 60 kgs x 8 reps
4. 55 kgs x 10 reps

Bench Press: Barbell
1. 60 kgs x 10 reps
2. 60 kgs x 10 reps
3. 60 kgs x 8 reps
4. 55 kgs x 8 reps

Incline Fly's with a Twist
1. 10 kgs x 12 reps
2. 10 kgs x 10 reps
3. 10 kgs x 10 reps

Cable Crossover
1. 20 kgs x 12 reps
2. 20 kgs x 12 reps
3. 20 kgs x 10 reps

One Arm Tricep Extension with Cable
1. 35 kgs x 12 reps
2. 35 kgs x 12 reps
3. 40 kgs x 8 reps
4. 40 kgs x 8 reps

Bench Press: Barbell (Close Grip)
1. 25 kgs x 10 reps
2. 25 kgs x 10 reps
3. 25 kgs x 10 reps
4. 20 kgs x 10 reps

Running: Treadmill
1. 1 km x 10:00

Day 4 - Friday, February 14

Seated Leg Curl
1. 75 kgs x 12 reps
2. 75 kgs x 12 reps
3. 75 kgs x 12 reps
4. 80 kgs x 10 reps

Hip Thrust
1. 25 kgs x 12 reps
2. 25 kgs x 12 reps
3. 25 kgs x 10 reps
4. 25 kgs x 8 reps

Bulgarian Split Squat
1. 8 kgs x 12 reps
2. 8 kgs x 10 reps
3. 8 kgs x 8 reps
4. 8 kgs x 8 reps

Hack Squat: Machine
1. 70 kgs x 12 reps
2. 70 kgs x 12 reps
3. 70 kgs x 10 reps

Leg Extensions
1. 65 kgs x 15 reps
2. 65 kgs x 12 reps
3. 65 kgs x 10 reps
4. 65 kgs x 8 reps

Pistol Squat
1. 8 reps
2. 8 reps
3. 8 reps

Calf Press on Leg Machine
1. 70 kgs x 20 reps
2. 70 kgs x 20 reps
3. 70 kgs x 20 reps
4. 70 kgs x 20 reps

Day 5 - Tuesday, February 18

Cycling: Indoor
1. 8 kms x 30:00
2. 3 kms x 15:00

Alternating Bicep Curl with Dumbbell
1. 10 kgs x 12 reps
2. 10 kgs x 12 reps
3. 10 kgs x 10 reps
4. 10 kgs x 8 reps

Alternating Hammer Curl with Dumbbell
1. 10 kgs x 12 reps
2. 10 kgs x 12 reps
3. 10 kgs x 10 reps
4. 10 kgs x 8 reps

Plank
1. 1:00
2. 1:00
3. 0:45
4. 0:30

Barbell Squat
1. 10 kgs x 12 reps
2. 20 kgs x 10 reps
3. 30 kgs x 8 reps
4. 40 kgs x 6 reps

Crunches
1. 25 reps
2. 25 reps
3. 25 reps
4. 20 reps

Cross Body Crunch
1. 20 reps
2. 20 reps
3. 17 reps
4. 15 reps

Day 6 - Thursday, February 20

Standing Biceps Curl with Cable
1. 19 kgs x 12 reps
2. 19 kgs x 12 reps
3. 19 kgs x 12 reps
4. 15 kgs x 8 reps

Leg Press
1. 60 kgs x 20 reps
2. 75 kgs x 20 reps
3. 90 kgs x 15 reps

Calf Press on Leg Machine
1. 60 kgs x 20 reps
2. 75 kgs x 20 reps
3. 90 kgs x 20 reps

Alternating Bicep Curl with Dumbbell
1. 10 kgs x 10 reps
2. 10 kgs x 8 reps
3. 10 kgs x 8 reps
4. 8 kgs x 8 reps

Hammer Curls with Rope and Cable
1. 14 kgs x 12 reps
2. 14 kgs x 10 reps
3. 10 kgs x 10 reps

Triceps Pushdown: Cable
1. 20 kgs x 12 reps
2. 20 kgs x 12 reps
3. 20 kgs x 12 reps
4. 15 kgs x 10 reps

Leg Extensions
1. 70 kgs x 15 reps
2. 80 kgs x 12 reps
3. 80 kgs x 12 reps
4. 60 kgs x 10 reps

Triceps Extension: Dumbbell (Seated, Two Arm)
1. 10 kgs x 12 reps
2. 15 kgs x 10 reps
3. 15 kgs x 8 reps

Crunches
1. 25 reps
2. 25 reps
3. 25 reps

Cross Body Crunch
1. 15 reps
2. 12 reps
3. 10 reps