back/bi's
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
back/bi's
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?
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?
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
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Re: back/bi's
Barbell rows!!! one armed rows. incline curls, preacher curls
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Re: back/bi's
chest/tri's
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
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
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
Legs
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
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
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
shoulders
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
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
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
ab's
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
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
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
chest
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...
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...
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
abs
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)
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)
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
25 minutes on elliptical fairly high intensity.
back
deadlifts:135x10, 185x7, 195x6, 205x5, 185x7
barbell rows: 70x10 3 sets
one armed rows: 40x12 2 sets
bi's
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...
back
deadlifts:135x10, 185x7, 195x6, 205x5, 185x7
barbell rows: 70x10 3 sets
one armed rows: 40x12 2 sets
bi's
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...
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
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
90 leg lifts. ab machine 70x20 3 sets. side crunches: 45x15 3 sets
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
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.
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
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
egs
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
egs
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
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
cardio: 20 minutes on stair stepper moderate intensity heart rate ate 130ish, 20 minutes on elliptical after lifting higher intensity heart rate around 150.
shoulders:
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?
shoulders:
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?
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
25 minutes on elliptical high intensity.
bench:115x10, 135x11, 145x7, 155x4, 165x2, 135x10
incline with dumbbells:90x12,100x10, 100x10
butterfly:105x12,10,10
dips:15,12,12,10
skull crushers:45x15,50x15,11
ab machine:80x20,20,20
ab wheel 30
side bend things: 25x15,15,15
bench:115x10, 135x11, 145x7, 155x4, 165x2, 135x10
incline with dumbbells:90x12,100x10, 100x10
butterfly:105x12,10,10
dips:15,12,12,10
skull crushers:45x15,50x15,11
ab machine:80x20,20,20
ab wheel 30
side bend things: 25x15,15,15
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
Re: back/bi's
cardio: 35 minutes on eliptical moderate intensity heart rate around 135-140. Another 25 minutes on eliptical after doing abs, again moderate intensity.
abs
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
abs
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
"life is a permanent possession of no one, but on loan to all" lucretius
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein
Hit me up on facebook @ Todd Hunt
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