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Posted: Sun Feb 12, 2012 3:13 pm
Back/bi's: dead lift:135x10, 185x8,195x7,206x6,185x8. Bent over barbell rows(overhand and underhand):70x10,10,10. Lat pull downs:105x10, 120x10,90x20. Incline curls:20x10,10,10. 21's 50. Preacher curls :20x15,30x10,25x12. Hammer curls:60x12,50x12. 15 minutes on stair stepper before lifting 101 floors hr around 170.
Posted: Sun Feb 12, 2012 9:11 pm
Cardio: 50 minutes on elliptical moderate intensity heart rate around 140. Abs: 90 leg lifts. ab machine 60x25,25,30,25. Ab wheel 30, 15. Side bends thing 10x20,20,20.
Posted: Mon Feb 13, 2012 11:48 am
10 minute warm up on stair stepper moderate intensity heart rate around 130.
front raises:7.5x12, 10x12,12
dumbbell shrugs:60x15, 65x15,70x12,60x15
rear delt machine:45x12,60x12,75x12
100 elevated sit ups. elevated oblique twists with medicine ball:6x25,25 6kg(about 13 lbs)x25,30. side crunches:45x15,15,15.
This was my first time working out early in the morning(around 7am) for quite some time and i felt really good! I wish i could do it more often and will have to try and do it more on the weekend (i was able to do it today cause i didn't work and when i work i go to the gym after).
Posted: Mon Feb 13, 2012 11:08 pm
40 minutes of cardio on elliptical, moderate intensity heart rate around 140.
Posted: Tue Feb 14, 2012 11:10 pm
15 minues on stair stepper 93 floors heart rate around 160. Squats: 45x10, 95x10,115x10,135x12,145x10,155x10. Dumbbell lunges 70x15,15 80x15. Leg extension machine 105x15, 120x15,15. Leg curl machine 70x15,15,15. Standing calf raises 200x15, 220x15 180x20. Seated calf raises 70x15 80x15 70x15. 90 leg lifts, ab machine: 70,80,90x20. Noticed a definite improvement in my squats not sure what it was from but ill take it lol
Posted: Thu Feb 16, 2012 10:54 pm
100 elevated sit ups, ab machine: 60x40,70x30,80x25, oblique twists:6x50,13x50.
25 minutes on stair stepper moderate intensity heart rate around 140.
Flat bench: 115x10,135x10,155x6,145x8,135x9
Close grip bench:95x10,10,10
Incline with dumbbells:70x12,12,12,12
Posted: Fri Feb 17, 2012 11:29 pm
90 leg lifts. Ab roller 30. Ab machine 80x20,20,20. Side crunches:45x15,15,15.
Cardio 30 minutes on elliptical moderate intensity heart rate around 140.
Posted: Sat Feb 18, 2012 6:12 pm
15 warm up on stair stepper high intensity heart rate above 170, 106 floors.
Dead lift: 135x10,155x10,175x8,195x8,205x5
Pull ups(did between dead lift sets):7,7,6,5,5(30)
Bent over barbell row: overhand 79x10,10,10 underhand 70x10,10,9
Preacher curls:20x15,15 30x5
Hammer curls:60x8,6 70x5
Plank 5 minutes alternating each minute between side and regular. Side bend things:25x15,15,15.
Back felt much better today which I will attribute to my dead lift technique getting better if only slightly haha
Posted: Mon Feb 20, 2012 11:24 pm
Went on a fairly mellow 4 mile hike and even though the outside time was nice it was foggy so no view at the top.
Cardio:15 minute warm up on stair stepper high intensity got heart rate above 170, 111 floors
Military press: 45x10,65x10,75x10,85x7,95x5,85x7
Shrugs with dumbbelss:130x12,12,12
Front raises:5x12 10x12,12
90 leg lifts, ab machine:70x20,20 80x20, elevated oblique twists:6x50 13x25,25,25
Posted: Tue Feb 21, 2012 10:48 pm
20 minutes stair stepper moderate intensity heart rate around 130, 103 floors.
Squats: 45x12, 115x10,135x10,145x10,155x10,165x8,135x15.
Lunges with dummbells: 70x15,15 80x15 90x12 80x15
Standing calf raise machine: 200x20 220x20 240x20
Leg curl machine:70,60,50x15 no rest between sets
Elevated sit ups:25,35,35,36(131)
Side bend thing:25x15,15,15
Posted: Wed Feb 22, 2012 10:21 pm
90 leg lifts, ab machine:60x20,70x20,80x20, 5 minutes of plank alternating each minute between regular and side, side bend thing:25x15,15,15
30 minutes on stair stepper, moderate intensity heart rate around 135. Wanted to get more cardio in than I did but my legs were sore from squats yesterday...
Posted: Thu Feb 23, 2012 10:20 pm
10 minutes on elliptical moderate intensity.
Flat bench barbell: 45x12, 115x10,135x12,145x9,155x6,135x10,135x4(did this set after first set of dips bad idea)
Incline with dummbells: 70x15,80x15,90x12,70x15
Wide grip bench:95x15,12
Butterfly machine: 90x12, 105x9, 90x13
Skull crushers: 40x15, 45x15, 40x15
Posted: Sat Feb 25, 2012 12:06 am
90 leg lifts, ab machine:70x20,20,20, side crunches:45x15,15,15, elevated oblique twists:6x50 13x25,25,25
25 minutes on elliptical heart rate around 140.
Posted: Sat Feb 25, 2012 9:06 pm
15 minutes on stair stepper high intensity, 101 floors.
Wasn't planning on doing an ab stuff today but after getting off the stair stepper there was someOne usIng the squat rack(same Place I do dead lifts) so I ended up doing 10 minutes of Plank alternating between regular and side, then ab roller 20,21. Finally after that the person was done with the squat rack...
Dead lift: 135x10,165x10,185x10,205x7,225x5
Pull ups(did between dead lift sets): 9,9,6,6,6,5(41)
Barbell rows: underhand 70x10 80x10,10 overhand 70x8
Elevated curls:20x10 15x10(no rest between sets) 20x10
Hammer curls:60x8 50x10 60x5
Felt good for most of the workout but after doing the bicep exercises my left hand started to hurt, not sure why...
Posted: Sun Feb 26, 2012 1:15 pm
Good to take advantage of those opportunities when you have to wait for equipment to do something extra or new.
Sorry your hand hurts. Could be from hammer curls. I know sometimes my hands will hurt after hammer curls depending on how I hold the weights.
All the best. Have a great rest of your weekend!