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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw DIPS WEIGHTED M/S Incline Dumbell Curls Barbell Bent-over Row Skull Crushers Exploding Push UPs Push Ups Cable Tricep Kickbacks Weighted Bench Dip Seated Row Preacher Curl Hammer Curls Bicep Barbell Curls Cable Woodchopper Weighted Chin Up Weighted reverse chin ups Seated Rows Chin Ups Plank Reverse Chin-ups Weighted Pullups Assisted Chinups Rower Bike Walking Run Rock Climbing Swimming Indoor Soccer MTB Interval Running Exercise Bike Interval Training stairs Stationary Bodyweight Lunge Bodyweight Squats DIPS BODYWEIGHT Yoga Class Skiing Bench Press Dumbell Flys Incl db fly Peck Deck Vertical Machine Bench Press Incline Dumbell Bench Press Dumbell Bench Press Cable Crossovers Knee-up crunches knee lift weighted Squats Single-Leg Dumbbell Calf Raise Angled Leg Press Single leg angled leg press weighted jumping lunges Standing Calf Raises Calf Raises - Seated Hamstring Curl Deadlifts Dumbbell Deadlifts Leg Extension 1 LEG EXTENTION ALT M/S Dumbbell Shrugs Dumbell Side Raises Machine Shoulder Press One Dumbell Front Raises Upright Rows Dumbbell Arnold Press Widegrip Lat Pulldown Chin Ups 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Days Weeks Fortnights Months

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• 
  AndyZee on 11/3/10

  Going on holioday to the USA tomorrow!
• 
  AndyZee on 12/11/09

  I've changed (upped) my training regime.
  
  It was 3 days of full-body training a week.
  It is now 1 lower-, 1 upper-, 1 full-body day a week.
• 
  AndyZee on 27/10/09

  I'm now into week 6 of my getting ripped plan. Lost around 2 - 3 kilos of fat, and gained muscle!
  It's working well, I'm starting to get appreciable abs. The top 4 are becoming increasingly distinct. Judging by my bodyfat scales at home I think I'm now around 13%, maybe 12%. I will make 9% by Xmas!
• 
  AndyZee on 23/9/09

  Started my "getting ripped plan" on Monday 21 Sept 2009 at around 16-17 % bodyfat. I will lose around 6 kg of fat while retaining/gaining muscle over the next 12-15 weeks.
• 
  AndyZee on 19/6/09

  Not looking at scales any more. Purely focussed on hard work, diet, sleep. I'm becoming a warrior, again YAAAARRRRRRGGGHHH!!!!
• 
  AndyZee on 20/5/09

  Can't seem to get over 70kg even though I'm eating over 3000 calories a day!
• 
  AndyZee on 29/4/09

  Starting to pile the weight back on by eating 3000+ calories a day. Plan to get to low to mid 70's. Once attained focus on getting body fat down to around 7%.
• 
  AndyZee on 20/1/09

  It also shows jack all effort for 5 hours moutain biking which, in the words of Kriss Kross, is wiggita-wiggita-wack!
• 
  AndyZee on 16/1/09

  It doesn't show any effort for rock climbing or futsal/indoor soccer which is a bit dodgy.

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