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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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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

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Great work! You seem to be hitting it pretty hard, pretty consistently and have some good length and depth to your workouts.

 

You know what, there are only 5 US States I have not been to and Michigan is one of them! Not sure how I keep missing it but I know a lot of people are real proud of that state. I'll have to check it out sometime. Plus, Michigan has the most awesome colors and football uniforms. And I'm a Chris Webber fan too.

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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)

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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

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