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Posted: Tue Jan 24, 2012 11:27 pm
by bill1987
deadlfit:135X10, 155X8, 175X5, 195X4, 135X10
bar pull downs:105X10, 120X10 2 sets
seated row: 90X10, 105X10, 105X8
machine row: 90x10 2 sets

21's 50lb, 40lb
hammercurls: 25x10, 30x8, 35x5, 30x 8

120 elevated sit ups, side crunches: 35X15 2 sets, 45X15.

Felt good for most of the workout but my hands were stiff/sore after not sure if its because this is the first time i have done dead lifts in a few months or from something else... Any suggestions on other back/bicep exercises to do? or if the ones i'm doing now are adequate?

Re: back/bi's

Posted: Tue Jan 24, 2012 11:35 pm
by jungleinthefrunk
Barbell rows!!! one armed rows. incline curls, preacher curls

Re: back/bi's

Posted: Sat Jan 28, 2012 1:41 am
by bill1987

bench: 115X10, 135x9, 145X5, 155X3, 145X7, 155X3
incline with dumbells: 80X15, 90X12, 100X10
butterfly machine:90X12, 105X12, 120X8
skull crushers: 40X15, 45X15, 50X15
pulldowns with rope thang: 70X15,80X15, 90X11

20 minutes of cardio. Ab machine: 70X20 2 sets, 80X20. side crunches on bend thing(horrible description i know): 10X15, 25X15 2 sets

Re: back/bi's

Posted: Sat Jan 28, 2012 11:24 pm
by bill1987

Squats: bar 10, 95X10, 115x8,115X8,135X4,115X8
Leg extension machine:90x15 3 sets
leg curl:70x15 2 sets,80x13
seated leg curl:70X15 3 sets
standing calf raises:160X15, 180x15, 200x15
lunges with dumbbells:50x15 3 sets

20 minutes of cardio.
120 sit-ups, 40 ab roller, side crunches: 35X15 2 sets, 45x15

Re: back/bi's

Posted: Sun Jan 29, 2012 6:35 pm
by bill1987

press with bar/weights: bar 10,75X8, 85X8,95X6,95X5,95x5, barX10
shrugs with dumbbells: 100X15, 110X15, 120x12
dumbbell press:80x15, 90x12, 70x15
face pulls:70x15,80x15,60x20
rotator exercise

50 minutes of cardio on eliptical

Re: back/bi's

Posted: Mon Jan 30, 2012 11:46 pm
by bill1987

120 leg lifts
ab machine 70x20 3 sets,80X20
ab roller 50
100 elevated oblique twists w/ 6lb ball
side crunches 35X15, 45X15 2 sets

cardio 45 minutes on stair stepper, moderate intensity. Felt good minus my legs still being a lil sore from the leg workout on Saturday

Re: back/bi's

Posted: Wed Feb 01, 2012 10:17 pm
by bill1987

flat bench: 135x10,145x6, 155x4, 145x6, 165x1, 155x3, 135x9
incline with dumbbells:80x15, 70x8(no rest between those two sets), 90x12
dips: 10 10 10
butterfly machine:90x12, 105x10, 120x7
skull crushers with dumbbell: 35x15, 40x15, 50x12

120 elevated sit ups
ab machine: 60x20, 70x20 2 sets
side crunch machine thang:10x15, 25x15(2 sets)

25 minutes cardio on elliptical fairly high intensity. Overall, the workout took about 80 minutes with no very many rest breaks so i was feeling it after...

Re: back/bi's

Posted: Thu Feb 02, 2012 11:22 pm
by bill1987

90 leg lifts
5 minutes of plank, rotating each minute between regular and side
side crunches: 45X15, 35x15, 45x15
ab machine:60X20, 80x20, 70x20

30 minutes on elliptical, 25 minutes on stair climber(both moderate intensity but i did get my heart rate up to 165 on stair climber)

Re: back/bi's

Posted: Fri Feb 03, 2012 10:33 pm
by bill1987
25 minutes on elliptical fairly high intensity.


deadlifts:135x10, 185x7, 195x6, 205x5, 185x7
barbell rows: 70x10 3 sets
one armed rows: 40x12 2 sets


21's 50
hammercurls 30x10
incline curls:15x10, 20x10 2 sets
preacher curls: 20(plus whatever the bar weighs)x12 2 sets

101 elevated sit ups. side crunch bend thing: 10x15, 25x15 2 sets. ab roller :30.

Overall, i felt pretty good but i am still trying to get my dead lift technique back(no pun intended haha) as this is something i have always struggled with but it seems to be getting better. This was also my first time doing one armed rows in awhile so again something i will have to work on...

Re: back/bi's

Posted: Sat Feb 04, 2012 5:07 pm
by bill1987
cardio: 30 minutes on eliptical high intensity heart rate go up to about 160 then a five minute cool down. 15 minutes on stair stepper high intensity got my heart rate up to 170 then a five minute cool down.

90 leg lifts. ab machine 70x20 3 sets. side crunches: 45x15 3 sets

Re: back/bi's

Posted: Sun Feb 05, 2012 2:58 pm
by bill1987
Was going to do squats/other leg stuff today but my back is still sore/tight from doing dead lifts on Friday so hopefully will be doing them tomorrow. Instead did some cardio: 30 minutes on elliptical moderate intensity(heart rate was around 150), then 10 minutes of high intensity(heart rate got up to 174). and 40 on the ab roller.

Re: back/bi's

Posted: Mon Feb 06, 2012 10:08 pm
by bill1987
warmed up with 20 minutes of cardio on the stair stepper and got my heart rate up to 174 and 'climbed' 140 floors so it was defienlty a high intensity warm up lolz


squats:45x10, 115x10, 125x7,135x6, 135x8, 135x4, 115x9
lunges with dumbbells: 60x15 3 sets
leg extensions:90x15,105x15,120x15
leg curl:70x15, 80x15, 70x15
standing calf raises:180x15, 200x15 2 sets
seated calf raises:50x15,70x15, 80x15

ab machine:80x20 3 sets
side bends thang: 25x15 3 sets each side.

Cooking up some quinoa and broccoli for a post workout meal

Just had an apple and some lentils and am now

Re: back/bi's

Posted: Tue Feb 07, 2012 10:34 pm
by bill1987
cardio: 20 minutes on stair stepper moderate intensity heart rate ate 130ish, 20 minutes on elliptical after lifting higher intensity heart rate around 150.

barbell press: 45x10, 95x8, 85x9,85x7, 85x7,75x10
dumbbell press:40x12 2 sets, 60x20
dumbbell shrugs:110x15,120x15, 130x15
facepulls:80x15,70x15,60x15 no rest between sets

90 leg lifts. 100 elevated oblique twists with 6lb ball. ab machine:60x30 3 sets.

Rest day tomorrow as this was my 7th day in a row of going to da gym...

Anyone have any recommendations for other shoulder exercises i should be doing?

Re: back/bi's

Posted: Thu Feb 09, 2012 10:10 pm
by bill1987
25 minutes on elliptical high intensity.

bench:115x10, 135x11, 145x7, 155x4, 165x2, 135x10
incline with dumbbells:90x12,100x10, 100x10
skull crushers:45x15,50x15,11

ab machine:80x20,20,20
ab wheel 30
side bend things: 25x15,15,15

Re: back/bi's

Posted: Fri Feb 10, 2012 10:56 pm
by bill1987
cardio: 35 minutes on eliptical moderate intensity heart rate around 135-140. Another 25 minutes on eliptical after doing abs, again moderate intensity.


90 leg lifts
side crunches:45x15,15,15
elevated oblique twists: 75 with 6lb ball and 25 with 6kg ball(not sure how much that is in pounds lol)
ab machine:80x20,20,20
5 minutes of plank, alternating each minute between regular and side