SHAMIR

Logs

Logs page has all the daily workout stats. You can find the reps and sets for various exercises along with their weight/distance as applicable.

05/07/2024

Leg

  • Free squat - 80, 40, 41, 20
  • Weight squat - 12:10, 12:10
  • Lunges 10 each leg - 10:10, 10:6
  • Leg press - 110:20, 110:12
  • Leg curl - 40:15, 40:15
  • Leg ext - 50:12, 40:12
  • Calf raise - 22, 14

04/07/2024

Shoulder and Abs

  • Dumble overhead press - 10:10, 12.5:15, 15:11, 15:10
  • Dumble lateral raise - 5:10, 5:10, 5:10, 5:10
  • Rear flys - 45:10, 45:5, 30:13, 30:10
  • Dumble front raise - 5:10, 5:11, 5:5, 5:5, 5:5
  • Dumble shrugs - 10:10, 10:5, 10:10, 10:10
  • Hanging knee raise - 45, 30, 23
  • V sit up - 12, 6, 15, 12
  • Leg tucking - 12, 15, 14, 10, 6
  • Plank - 2.40, 1.46

03/07/2024

Back and Biceps

  • Pull ups - 10, 4, 4
  • Lat pull down - 40:15, 40:15, 40:11, 40:10
  • Reverse close grip lat pull down - 40:15, 40:10, 40:17, 40:15
  • Seated row - 40:14, 40:15, 40:15, 40:15
  • Hyper extension - 0:10, 0:10, 0:10, 0:10
  • Dumble curl - 5:20, 7.5:6, 5:10, 7.5:10
  • Cable curl - 25:15, 25:10, 25:5, 25:5
  • Reverse curl - 25:4, 20:20, 20:15, 25:10
  • Rope hammer curl - 30:20, 25:21, 25:6, 25:30

02/07/2024

Cardio and Abs

  • Treadmill - 3.0:25.30
  • Cross Trainer - 3.0:25
  • Cycling - 20
  • Hanging Knee Raise - 61
  • V Situps - 20
  • Flutter kicks - 36
  • Mountain climber - 40
  • Plank - 2.06

01/07/2024

Chest and Triceps

  • Pushups - 30, 18, 11, 6
  • Dumble incline press - 10:20, 10:10, 10:10, 10:10
  • Dumble decline press - 10:10, 10:14, 10:14, 10:14
  • Machine Flys - 60:10, 60:9, 60:7, 60:8
  • Parallel Bar dips - 40:8, 0:3, 0:3, 0:2
  • Dumble single hand overhead extension - 5:15, 7.5:5, 5:14, 5:10
  • Cable push down - 25:20, 25:15, 25:17, 25:9
  • Back dips - 12, 14, 9, 10

28/06/2024

Leg

  • Free squat - 70, 70, 70, 70
  • Weight squat - 12:21, 12:10, 12:25, 12:10
  • Lunges 10 each leg - 7.5:10, 7.5:10, 7.5:4, 7.5:8
  • Leg press - 90:20, 90:18, 90:21, 90:30
  • Leg curl - 40:20, 40:10, 40:10
  • Leg ext - 40:20, 40:15, 40:25, 40:21
  • Calf raise - 30, 21, 20, 30

27/06/2024

Shoulder and Abs

  • Dumble overhead press - 10:12, 10:10, 10:8, 10:8
  • Dumble lateral raise - 5:12, 5:17, 5:12, 5:13
  • Rear flys - 30:20, 30:20, 30:10, 3:10
  • Dumble front raise - 5:9, 5:12, 5:9, 5:9
  • Hanging knee raise - 41, 15, 30, 12
  • V sit up - 15, 13, 17, 15
  • Leg tucking - 21, 19, 10, 17
  • Plank - 2.20, 1.10

26/06/2024

Back and Biceps

  • Pull ups - 8, 6, 3
  • Lat pull down - 30:15, 30:15, 30:15, 30:10
  • Reverse close grip lat pull down - 30:15, 30:16, 30:15, 30:15
  • Seated row - 30:15, 30:15, 30:8, 30:12
  • Hyper extension - 0:10, 0:12, 0:6, 0:8
  • Dumble curl - 5:18, 5:20, 5:20, 5:10
  • Cable curl - 25:10, 25:10, 20:5, 20:10
  • Reverse curl - 10:20, 10:15, 10:15, 20:6
  • Rope hammer curl - 20:25, 20:15, 20:10, 20:13

25/06/2024

Cardio and Abs

  • Treadmill - 3:27
  • Cross Trainer - 4:28
  • Cycling - 20
  • Hanging Knee Raise - 51, 32, 32, 20
  • V Situps - 13, 9, 10, 12
  • Flutter kicks - 50, 50, 56, 40
  • Mountain climber - 60, 40, 60, 70
  • Plank - 2, 0.52, 0.38

24/06/2024

Chest and Triceps

  • Pushups - 25, 15, 10
  • Dumble incline press - 40:15, 40:11, 40:8, 40:10
  • Dumble decline press - 12.5:7, 10:13, 10:13, 10:8
  • Machine Flys - 60:8, 50:15, 50:14, 50:16
  • Parallel Bar dips - 50:8, 50:6, 50:6, 50:5
  • Dumble single hand overhead extension - 5:10, 5:15, 5:14, 5:15
  • Cable push down - 25:20, 25:15, 25:8, 25:14
  • Back dips - 9, 6, 19, 10

21/06/2024

Leg

  • Free squat - 60, 60, 62, 70
  • Weight squat - 12:24, 12:30, 12:32, 15:30
  • Lunges - 10:8, 10:8, 10:5, 10:5
  • Leg press - 85:18, 85:21, 85:20, 85:40
  • Leg curl - 45:21, 50:10, 50:7,
  • Leg ext - 40:30, 45:20, 45:24, 45:24
  • Calf raise - 60, 36, 24, 40

20/06/2024

Shoulder and Abs

  • Dumble overhead press - 10:12, 10:12, 10:12, 10:12, 10:8
  • Dumble lateral raise - 5:14, 5:15, 5:12, 5:12
  • Rear flys - 30:21, 30:20, 30:20, 30:20
  • Dumble front raise - 5:13, 5:14, 5:12, 5:10
  • Dumble shrugs - 20:15, 20:20, 20:10, 20:13
  • Hanging knee raise - 15, 21, 23, 22
  • V sit up - 21, 18, 17, 6
  • Leg tucking - 17, 18, 18, 19
  • Plank - 1.40, 1, .53

19/06/2024

Back and Biceps

  • Pull ups - 7, 6
  • Lat pull down - 30:20, 30:15, 30:11, 35:11
  • Reverse close grip lat pull down - 40:9, 40:12, 40:7, 40:8
  • Seated row - 40:20, 40:20, 40:15, 40:15
  • Hyper extension - 0:11, 0:11, 0:11, 0:10
  • Dumble curl - 7.5:7, 7.5:8, 7.5:8, 7.5:10
  • Cable curl - 25:20, 25:20, 25:20, 25:21
  • Reverse curl - 15:20, 15:15, 15:10, 20:10
  • Rope hammer curl - 20:23, 25:15, 25:18, 30:15

18/06/2024

Cardio and Abs

  • Treadmill - 3.10:23.40
  • Cross Trainer - 4.0:29
  • Cycling - 20
  • Hanging Knee Raise - 40, 30
  • V Situps - 9, 12, 9, 3
  • Flutter kicks - 40, 40, 40, 40
  • Mountain climber - 50, 40, 40, 40
  • Plank - 2, 1.5

17/06/2024

Chest and Triceps

  • Pushups - 20, 16
  • Dumble incline press - 40:11, 40:14, 40:9, 40:10
  • Dumble decline press - 10:10, 10:10
  • Machine Flys - 60:7, 50:13, 50:13, 50:15
  • Parallel Bar dips - 55:7, 55:7, 55:7, 55:6
  • Dumble single hand overhead extension - 5:16, 5:15, 5:10, 5:15, 5:10
  • Cable push down - 25:13, 20:15, 20:20, 20:10
  • Back dips - 3, 9, 9, 15

14/06/2024

Leg

  • Free squat - 50, 50, 50, 50
  • Weight squat - 12:20, 12:20, 12:20, 12:15
  • Lunges - 0
  • Leg press - 135:20, 135:20, 135:20, 115:10
  • Leg curl - 35:22, 40:20, 45:10
  • Leg ext - 35:20, 40:22, 45:22, 50:20
  • Calf raise - 30, 22, 30, 25

13/06/2024

Shoulder and Abs

  • Dumble overhead press - 10:20, 12.5:10, 12.5:6, 12.5:8
  • Dumble front raise - 5:5, 5:9, 5:10, 4:20, 5:6
  • Dumble shrugs - 20:20, 20:20, 20:20, 20:10
  • Hanging knee raise - 30, 21, 20
  • V sit up - 13, 13, 14, 21
  • Leg tucking - 20, 20, 14, 15
  • Plank - 1.40, 1.07, 0.43

12/06/2024

Back and Biceps

  • Pull ups - 6, 5
  • Lat pull down - 25:15, 30:15, 30:10, 40:5
  • Seated row - 40:17, 40:17, 40:8, 40:8
  • Hyper extension - 0:12, 0:12, 0:15
  • Dumble curl - 7.5:10, 5:20, 7.5:10, 7.5:8
  • Cable curl - 25:16, 25:15, 25:16, 25:16
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