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inkeeper115

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  • Birthday 10/31/1993

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  1. Bike 10 likes 2in1 Bi&shoulder: 15 lbs 25 reps 3 sets 1 hand pushups: 5 each hand 3 sets Dips: 12reps 3 sets 15 mins quick abs Done
  2. Wednesday: 30 pushups Dips: 10 5 PushUps Forearm curls: 20lbs 15reps 2 sets 5 PU Lat row: 45 lbs 20 reps 2 sets 5PU Butterfly's: 15lbs 30 reps 2 sets 5 PU Bi and shoulder: 20lbs 12reps 2 sets 5PU 3in1 Tri: 10lbs 12reps 5PU Indian PUs: 12 reps 5PU Shoulder rise: 15 lbs 12 reps
  3. Oops didnt write in my journal yeasterday lol Tuesday the 31st Plank: 2:00 2:30 3:00 with 10 lbs weight on back Hip thrusts: 2 sets 25 reps Crunches: 2 sets 25reps Reverse crunches: 2sets 25reps Bicycle crunches: 2sets 25 reps Side v-ups: 2 sets 25 reps
  4. Friday: Bench 110 8reps 3 sets 30 minutes abs 10 mile (indoor) Bike ride Saturday: Active rest 10mile bike ride 15 If I'm feeling motivated lol Sunday: Rest
  5. Thursday: Wall sits: 2 mins 3 sets Calf raises: 15 lbs 10 reps 6sets Fore arm curls: 15 lbs 20reps 15reps 20 reps Shoulder extensions: 15 lbs 12-15 reps 3 sets Bicep curls: 20 lbs 15 reps 3 sets Laying Tricep extensions: 15 lbs 15reps 12 reps 12 reps
  6. Im not sure why Monday's never posted.. Wednesday: sit ups: 25 reps 2 sets Reverse sit-ups: 25 reps 2 sets Bycylce crunches: 25 reps 2 sets Side v ups: 25 reps 2 sets Heels to the heavens: 25 reps 2 sets Side crunches: 25 reps 2 sets Plank: 2 minutes 2 sets (I stretch between each set)
  7. Tuesday: Lat Pull Downs: 45 lbs 20 reps 70lbs 8 reps 45lbs 15 reps Butterflies: 15lbs 15 reps 2 sets Chicken Press: 25 lbs 12 reps 2 sets Dips: 9 reps 3 sets Leg extensions: 60 lbs 12 reps 3 sets Bike row: 45 lbs 12 reps 3sets Shoulder press: 35 lbs 10 reps 2 sets
  8. My favorite muscle to workout would have to be my abs, at first they don't feel so fun to work out in the beginning but at the end of the workout I can really start to feel the burn. One time I did abs everyday for 2 weeks but saturday and sunday and by the end of the second week I was just laughing for no apparent reason, but now looking back on it I guess you could say I was laughing at the pain. What other muscle makes you laugh? That is why abs are my favorite !!
  9. Friday: Pull-ups 10-12 reps 10 sets Bench 110 8-10 reps 3 sets Butterfly's 15 lbs 12 reps 3 sets 15 mins abs 10 mile (Indoor) Bike ride Sat: active rest with X-Stretch Sunday: rest
  10. Wednesday: 15 mile (Indoor) Bike ride 30 minutes abs Thursday: Bike 15 miles .. Oh if only I had more free time!!!!!!
  11. Tuesday: Kempo X 1 hour block of solid work out Gaia: Indoors, I hate the cold..! Altho during the summer everything's outdoors, have to love that Tan!
  12. Monday: 16th BUSY today, only 30 mins of abs :/ -Im sorry body. Thanks man! Yea Michigan is a really beautiful state, so much scenery. Nice, Im not much of of a BBall fan tho lol
  13. Haha yea I am ! Proud of it. Friday The 13th Played it safe with a 5 mile bike ride Saturday: 10 mile bike ride Plus a few aux lifts Sunday: Rest
  14. Hey there Robert, things are going good! Yea I did, almost equaly impressive today. Thanks, and it went well. All happend in one big swoop (thank god) just have left to unpack. My Goals as of right now is to get a better core + side muscles and improve my pull-ups Today Thursday 1/12/12 Bike 15 miles Abs: Cross Body Crunches, 25reps 2sets Bicycle Crunches, 25reps 2sets Oblique V Ups, 25reps 2sets Russian Twists, 25reps 2sets Side Crunches, 25reps 2sets Twist Crunches, 25reps 2sets Cross Body Crunches, 30reps 2sets Hip Thrusts, 35reps 2sets Prone Cobras, 20reps 2sets Bench 110 8 reps 5 sets Pull-ups 10-12reps 5 sets Lying tri-extension 15lbs 12-15 reps 3 sets Butterfly's: 15 lbs 10-15 reps 3 sets Calve raises 15lbs 10 reps 6sets Wall sit 2 mins 2 reps Lat rows: 45lbs 15 reps 6 sets Shoulder extensions: 15 lbs 8-10 reps Bicep curls 15 lbs 15 reps 3 sets Fore-arm curls 15 lbs 15reps 3 sets **Wrist + Ankle
  15. Wednesday the 11th Bike 15 miles 30 mins abs Bench 110 8 reps 5 sets Pull-ups 10-12reps 10 sets Lying tri-extension 15lbs 15 reps 3 sets Butterfly's: 15 lbs 10-15 reps 5 sets Calve raises 15lbs 10 reps 6sets Wall sit 2 mins 2 reps Lat rows: 45lbs 15 reps 6 sets Shoulder extensions: 15 lbs 8-10 reps Bicep curls 15 lbs 15 reps 3 sets Fore-arm curls 15 lbs 15-20 reps 3 sets **wrist + ankle exercise to strengthen the week spots Done! Good day
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