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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?

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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

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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

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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

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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...

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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)

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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...

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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

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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.

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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

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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?

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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

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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

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From 2/11

 

Back/bi's: dead lift:135x10, 185x8,195x7,206x6,185x8. Bent over barbell rows(overhand and underhand):70x10,10,10. Lat pull downs:105x10, 120x10,90x20. Incline curls:20x10,10,10. 21's 50. Preacher curls :20x15,30x10,25x12. Hammer curls:60x12,50x12. 15 minutes on stair stepper before lifting 101 floors hr around 170.

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10 minute warm up on stair stepper moderate intensity heart rate around 130.

 

Shoulders

dumbbell press:60x25,80x15,100x15,15

lateral raises:10x12,12,12

front raises:7.5x12, 10x12,12

dumbbell shrugs:60x15, 65x15,70x12,60x15

rear delt machine:45x12,60x12,75x12

 

100 elevated sit ups. elevated oblique twists with medicine ball:6x25,25 6kg(about 13 lbs)x25,30. side crunches:45x15,15,15.

 

This was my first time working out early in the morning(around 7am) for quite some time and i felt really good! I wish i could do it more often and will have to try and do it more on the weekend (i was able to do it today cause i didn't work and when i work i go to the gym after).

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15 minues on stair stepper 93 floors heart rate around 160. Squats: 45x10, 95x10,115x10,135x12,145x10,155x10. Dumbbell lunges 70x15,15 80x15. Leg extension machine 105x15, 120x15,15. Leg curl machine 70x15,15,15. Standing calf raises 200x15, 220x15 180x20. Seated calf raises 70x15 80x15 70x15. 90 leg lifts, ab machine: 70,80,90x20. Noticed a definite improvement in my squats not sure what it was from but ill take it lol

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100 elevated sit ups, ab machine: 60x40,70x30,80x25, oblique twists:6x50,13x50.

 

25 minutes on stair stepper moderate intensity heart rate around 140.

 

Chest/tris

Flat bench: 115x10,135x10,155x6,145x8,135x9

Close grip bench:95x10,10,10

Incline with dumbbells:70x12,12,12,12

Butterfly machine:90x15,15,12

Dips:15,12,10,10

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15 warm up on stair stepper high intensity heart rate above 170, 106 floors.

 

Dead lift: 135x10,155x10,175x8,195x8,205x5

Pull ups(did between dead lift sets):7,7,6,5,5(30)

Bent over barbell row: overhand 79x10,10,10 underhand 70x10,10,9

Elevated curls:20x10,10,10

21's:50

Preacher curls:20x15,15 30x5

Hammer curls:60x8,6 70x5

 

Plank 5 minutes alternating each minute between side and regular. Side bend things:25x15,15,15.

Back felt much better today which I will attribute to my dead lift technique getting better if only slightly haha

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Went on a fairly mellow 4 mile hike and even though the outside time was nice it was foggy so no view at the top.

 

Cardio:15 minute warm up on stair stepper high intensity got heart rate above 170, 111 floors

 

Military press: 45x10,65x10,75x10,85x7,95x5,85x7

Shrugs with dumbbelss:130x12,12,12

Dumbbell press:60x15,80x12,90x12,100x12

Lat raises:10x12,12,12

Front raises:5x12 10x12,12

 

90 leg lifts, ab machine:70x20,20 80x20, elevated oblique twists:6x50 13x25,25,25

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20 minutes stair stepper moderate intensity heart rate around 130, 103 floors.

 

Squats: 45x12, 115x10,135x10,145x10,155x10,165x8,135x15.

Lunges with dummbells: 70x15,15 80x15 90x12 80x15

Standing calf raise machine: 200x20 220x20 240x20

Leg curl machine:70,60,50x15 no rest between sets

 

Elevated sit ups:25,35,35,36(131)

Side bend thing:25x15,15,15

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