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Re: back/bi's

Posted: Wed Apr 11, 2012 10:32 pm
by bill1987
10 minutes stair stepper

barbell military press: 45x12 65x10 75x10 85x8 95x6 105x6 110x5 115x4(pb)
dumbbell shrugs(super setted with lat raises): 140x12 150x12 160x12 130x15 120x15
lateral raises:12.5x10,10,10
Front raises(super setted last two sets with shrugs):12.5x10 15x10 20x10

90 leg lifts, ab crunch machine:80x20,20,20 5 minutes plank(alternating each minute between side and regular)

Solid shoulder and ab workout and my barbell press is still getting better but i think i might concentrate the next shoulder workout on seated press to see where that's at as i haven't done those in awhile...

Re: back/bi's

Posted: Fri Apr 13, 2012 12:30 am
by bill1987
10 minutes stair stepper

barbell squats:45x13 95x12 135x10 155x10 165x8 175x7 185x6 195x5 200x4(pb) 135x10
dumbbell lunges: 50x26 40x27 50x40
seated calf raises:70x15 80x15 85x15 70x15

Good leg workout, finally got my squats up to 200 and my left quad still hurts a little bit doing lunges but seems to be getting better so i just went light with the weights and did more reps.

Re: back/bi's

Posted: Fri Apr 13, 2012 6:53 pm
by bill1987
No training today but when i got home i was stoked to see a box from RC with t-shirts i ordered along with a bunch of great free stuff!! :D

Re: back/bi's

Posted: Sat Apr 14, 2012 11:50 pm
by bill1987
10 minutes stair stepper

barbell bench: 45x12 115x12 135x12 155x8 165x7 175x3(pb) 165x5 155x6
incline with dumbbells: 90x12 100x10 110x8 120x6(pb) 80x12
dips:0x12 25x10,8,7,6 0x9,10
butterfly with dumbbells: 50x12,12,12,12
Skull crushers with dumbbell(FST-7):35x12,12,12,12,12,12,12(wasn't sure how much weight to do, seemed pretty easy have to bump up the weight next time)

Re: back/bi's

Posted: Mon Apr 16, 2012 10:25 pm
by bill1987
12 minutes stair stepper

elevated oblique twists:13x40,40,41 100 elevated sit ups, 90 leg lifts, ab roller:20,20,20

hammer curls:60x10 70x10(pb),9 60x10 80x5(did at the end of the workout)
21's 50
elevated curls:30x10 40x10 50x10(pb)
preacher curls: bar+20x12 bar+30x12,12

Was planning on doing back stuff originally but this dude was literally using the squat/dead lift rack from the time i got to the gym and was still using it when i left which sucks because it's the only one in the gym that i go to. Oh well, i plan on getting a back workout in tomorrow...

Re: back/bi's

Posted: Wed Apr 18, 2012 12:35 am
by bill1987
5 minutes stair stepper

deadlifts:135x10 185x10 205x10 225x7,5
Pull ups(did between dead lift sets):10,10,8,6,6
Barbell row: underhand 80x12 90x12,9 overhand:80x10 70x12,12 50x20

Decent workout, took about 35 minutes. Still need to do some work on my dead lift form as i feel i still have some room for improvement and don't want to go too heavy until i get it more dialed in.

Re: back/bi's

Posted: Wed Apr 18, 2012 10:33 pm
by bill1987
25 minutes eliptical high intensity

side crunches:45x15,15,15
plank 5 minutes(alternating each minute between regular and side)
ab roller(knees on ground):25,16,10
ab crunch machine:70x20 80x20,20

Solid workout, took less than an hour. Weighed my self after i got home from the gym and was around 178, the most i have probably ever weighed haha but still staying fairly lean which is a bonus

Re: back/bi's

Posted: Thu Apr 19, 2012 8:18 am
by jamesxvx
Hey dude, I was just looking at your squat numbers. You managed to jump from 175 to 200 since your last week. That's super impressive! Just keep at it and pushing through and you'll hit 250 in no time

Re: back/bi's

Posted: Thu Apr 19, 2012 9:47 pm
by bill1987
@James thanks for the encouragement! Ill keep trying to get better at them and would be stoked if i could get up to 250 within a couple of months...

10 Minutes stair stepper

dumbbell press:60x12 80x12 90x12 100x12 110x10 120x10,8(pb)
dumbbell shrugs: 140x12 120x12,12
Barbell shrugs(first time doing these):135x12 155x12 185x12 205x12
Lateral Raises:12.5x10 15x10,10
Front raises:15x10 20x10 25x10(pb) 15x10

elevated sit ups(super setted with oblique twists):25,25,25,25
elevated oblique twists:6x25,25,25,25
ab roller(knees on ground):20,15

Re: back/bi's

Posted: Sat Apr 21, 2012 12:57 pm
by bill1987
10 minutes stair stepper

barbell squats:45x12 95x12 135x12 155x10 175x6 185x6 195x5 215x3(pb) 135x10
dumbbell lunges:50x25 60x25 50x30, left quad still a lil tender so i kept the weights lighter
standing calf raise machine:200x15 220x15 240x20

ab crunch machine:70x30 80x20 100x15
side bend thang:25x15,15,15(felt too easy have to do more weight next time)

Re: back/bi's

Posted: Mon Apr 23, 2012 11:18 pm
by bill1987
5 minutes eliptical

barbell bench:45x12 115x12 135x12 155x9 165x6 170x5 155x7 135x10
barbell incline:95x10 115x9,9(pb)
butterfly with dumbbells:50x12,12,12
skullcrushers dumbbell:40x15 45x15 50x15 55x15

plank 5 minutes, ab crunch machine:80x20,20,20

First time working out at the new gym, a lot bigger and it has a sauna,pool, b ball courts, etc...

Re: back/bi's

Posted: Tue Apr 24, 2012 11:37 pm
by bill1987
20 minutes stair stepper type thing moderate intensity

5 minutes plank
side crunches: 45x15,15,15
leg lefts(on back):30,30,15,15(phone call interrupted last set haha)
elevated oblique twists(ball didn't have number on it felt around 10lb):10x25,25,25,25
ab roller 15

Re: back/bi's

Posted: Wed Apr 25, 2012 10:34 pm
by bill1987
7 minutes stair stepper

dead lift:135x10 175x9 185x10 205x7 225x6 235x4
barbell row: underhand 80x12,12,12 overhand: 80x12,12,12
hammer curls:70x10 80x6(pb) 60x10
21's 50(felt pretty easy have to try more weight next time)
elevated curls:20x10,10 25x10
ez bar curls: bar+20x12 bar+40x10 bar+50x4(grip wasn't very good)

Pretty good workout, still working on getting my dead lift form up to par. Rows felt good have to try more weight next time...

Re: back/bi's

Posted: Thu Apr 26, 2012 9:55 pm
by bill1987
90 leg lifts
ab roller:25,26
side bend thang: 25x15 30x15,15(pb)
ab crunch machine:80x20 90x15 100x12

3 mile trail run, took about 28-29 minutes. Easy pace as this was the first time i have run in a few months. Legs felt pretty good but definitely felt a little jelloy at the end

Re: back/bi's

Posted: Mon Apr 30, 2012 12:18 pm
by bill1987
For 4/27: Pull ups(super setted with push-ups)12,25 8,25 7,25 5(wide grip),25 6,20

4/28: A solid 40-45 minute callisthenic workout with one of the trainers at the gym, followed by shoulders: Military press:90x12 100x12,12,10 Lateral raises:10x12,12,12 Front raises: 15x12 20x10,10 Dumbbell shrugs: 140x12 160x12 150x12 140x12 Ab crunch machine:43kgx20,20,20

4/29: Fitness assessment:52 push-ups in 1 minute,leg press:320x35, bench 135x17

4/30: first time training with a trainer. 5 minute warm up on stair climber. Squats:45x15 95x12 135x15 155x12 165x10(last three sets were supper-setted with 5 box jump squats). Leg press(supper setted with 8 lunges each leg):180x12 360x12 410x12. Leg Extension(super setted with 5 split squat jumps each leg):90x15 105x15,15. Leg curl: 110x15,15(pb).

ab circuit: 1 minute plank, 20 bosu ball crunches, 20 Russian twists sets.

Overall, a solid workout and felt more taxed during this leg workout than i normally would with the all the super sets.