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Re: back/bi's

Posted: Mon Feb 27, 2012 10:14 pm
by bill1987
@ Robert thanks for the kind words and encouragement, much appreciated! And I will do hammer curls at the end of the next workout to see if it's from that...

22 minutes on elliptical moderate intensity.

90 leg lifts, ab machine:80x20,20,20 90x10,10, side crunches: 45x15,15,15

Military press with barbell: 45x10 65x10 75x10 85x7 95x5 100x4
Dumbbell press:80x10,10,12
Lateral raises 10x10,10,10
Shrugs:130x12 140x12 150x12 supper settled with front raises: 10x10,10 12.5x10

Overall, a solid workout and I was able to get up to 100 pounds on the military press which is a improvement albeit by 5 pounds but I will take it lol

Re: back/bi's

Posted: Tue Feb 28, 2012 9:54 pm
by bill1987
15 minutes on stair stepper high intensity 101 floors.

Squats:45x10,95x10,115x10,135x10,155x10,165x9,145x12
Lunges with dumbbells: 80x15,15 90x15 70x15
Leg extension machine:105x15 120x15 135x15
Standing calf raise machine: 220x20 240x15 260x15

101 elevated sit ups, side bend thang:25x15,15,15

It was an okay workout overall as I didn't eat as much as I should have throughout the day prior to working out so I was lacking energy in the gym. Additionally, the middle of my left quad began to hurt during lunges but It only hurt doing this exercise and it was only my left quad, not sure what the cause was so hopefully I won't feel it next time...

Re: back/bi's

Posted: Thu Mar 01, 2012 10:09 pm
by bill1987
15 minutes elliptical high intensity.

Barbell bench:45x12 115x10 135x10 155x6 165x3 155x6 145x8
Incline with dumbbells: 80x12 90x12,11,12
Dips:10,12,10,10,7,7
Butterfly machine:105x10,10,10
Skull crushers:45x15 50x13 45x15

Ab roller 30, 5 minutes of plank alternating each minute between regular and side.

Went back in the afternoon and did 45 minutes on the elliptical moderate intensity.

Re: back/bi's

Posted: Sat Mar 03, 2012 5:28 pm
by bill1987
10 minutes stair stepper high intensity.

Dead lifts: 135x10 155x10 175x10 195x10 215x8 235x5(most I have done since I started doing dead lifts again)
Pull ups(did between dead lift sets): 9,8,6,7,6,6
Bent over barbell rows: underhand 70x12,12,10 overhand 70x10 60x10(no rest between sets)
Elevated curls: 20x10,10 15x10
21s 50
Hammer curls: 50x6,6,6

First time taking creatine and it seemed to make a difference during the workout.

Re: back/bi's

Posted: Mon Mar 05, 2012 12:30 pm
by bill1987
20 minutes elliptical moderate intensity.

Military press: 45x12 65x10 75x10 85x9 95x6 100x5
Dumbbell press: 45x12 100x12,12
Lateral raises: 10x10,10,10
Db shrugs:130x12 140x12 150x12
Front raises: 10x10 12.5x10,10

101 elevated sit ups, ab machine: 80x20,20,20 90x15
Side bend thang: 25x15,15,15

Second time taking creatine and it definitely seemed to help with getting more reps and weight.

Re: back/bi's

Posted: Wed Mar 07, 2012 5:29 pm
by bill1987
For march 6th : 10 minutes stair stepper moderate intensity and another 10 at a higher intensity after doing ab stuff.
45 ab roller, ab machine: 80x20 90x20 100x15, side crunches:45x15,15,15

Today:10 minutes on stair stepper moderate intensity
Squats:45x10 95x10 115x10 135x10 145x9 155x5,5 135x10(worked getting lower with my squats and getting my form better)
Tried to do lunges but again I experienced pain in my left quad so it looks like I will be scraping those for the time being
Leg extension machine:105x15 120x15 130x15
Leg curl machine:70x15,15,15
Seated calf raises: 70x15,20,20

Overall, a good workout minus the lunge part and the weather was nice out today so I went on a fairly mellow mountain bike ride for about an hour.

Re: back/bi's

Posted: Thu Mar 08, 2012 11:19 pm
by bill1987
10 minutes elliptical moderate intensity.

Barbell bench: 45x12 115x10 135x10 155x7 165x3 155x6 145x7
Incline with dumbbells: 80x12 90x12 100x12,7
Dips:15,12,10,12,11,10(70)
Dumbbell skull crushers: 40x15 45x15 50x14

Ab roller 25

Re: back/bi's

Posted: Fri Mar 09, 2012 10:56 pm
by bill1987
90 leg lifts, ab machine:40x20, 60x20, 80x20, 100x16, 90x20, side bend thang:25x15,15,15

35 minutes on elliptical moderate intensity heart rate around 140/145.

Re: back/bi's

Posted: Sun Mar 11, 2012 12:55 pm
by bill1987
10 minutes stair stepper moderate intensity.

Deadlifts: 135x10 175x10 195x10 215x8 235x5 245x4
Pull ups(did between dead lift sets): 9,9,7,6,5,3(39)
Barbell row: underhand 70x10,10,10 overhand 70x10,10,10
21's 40
Hammer curls: 30's 10 35's 5 30's 10
Elevated curls: 20x10,10,10
21's 40

Re: back/bi's

Posted: Tue Mar 13, 2012 6:03 pm
by bill1987
10 mInutes On stair stepper moderate intensity.

Military press: 45x12 65x10 75x10 85x10 95x6 100x4
Dumbbell Press super setted with shrugs: 45x12(15)x2 50x12(15)
Lateral raises: 10x10,10,10
Front raises: 10x10 12.5x10 15x10

Ab machine: 70x20 80x20 90x20
Side crunches: 45x15,15,15

Re: back/bi's

Posted: Fri Mar 16, 2012 10:13 pm
by bill1987
Barbell bench: 45x10 115x10 135x10 145x7 155x5
Incline with dumbbells: 90x15,15,14
Dips: 10,10,10,10,10(50)
Butterfly with dumbbells: 30x12,12 40x12
Skull crushers: 45x15,15 50x13

30 minutes elliptical moderate intensity.

Ab roller 45.

Re: back/bi's

Posted: Sat Mar 17, 2012 7:44 pm
by bill1987
45 minutes on elliptical moderate intensity.

90 leg lifts
Ab machine:70x20,20,20
Side bend thang: 25x15,15,15

Re: back/bi's

Posted: Sun Mar 18, 2012 5:25 pm
by bill1987
10 minutes on stair stepper moderate intensity.

Deadlifts: 135x10 175x10 195x8 205x7 225x6 245x5 225x5
Pull ups: 12,9,5,( was planning on doing more sets but there was someone doing endless sets of pull downs by the chin up bar...)
Barbell row: underhand 70x12 80x12,10 overhand 70x10,10
Hammer curls: 60x10 70x5 60x9
21's 40
Elevated curls: 20x10,10,10
Preacher curls: 45x12,10

Re: back/bi's

Posted: Mon Mar 19, 2012 11:14 pm
by bill1987
5 minutes of plank alternating each minute between regular and side, elevated oblique twists 6x50 13x30,31, ab roller 30,21, ab crunch machine 80x20 90x20 100x10.

40 minutes on stair stepper moderate intensity.

Re: back/bi's

Posted: Tue Mar 20, 2012 11:56 pm
by bill1987
10 minutes on elliptical high intensity, 5 minutes of plank

Lateral raises: 12.5x12,12,10
Front raises: 12.5x12,12,12
Dumbbell press: 90x12,12 100x12,12,12
Shrugs(supersetted with press): 130x12,12,12,12 140x12
Face pulls : 70x12 80x12,12 90x12