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90 leg lifts, ab machine:60x20,70x20,80x20, 5 minutes of plank alternating each minute between regular and side, side bend thing:25x15,15,15

 

30 minutes on stair stepper, moderate intensity heart rate around 135. Wanted to get more cardio in than I did but my legs were sore from squats yesterday...

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10 minutes on elliptical moderate intensity.

 

Flat bench barbell: 45x12, 115x10,135x12,145x9,155x6,135x10,135x4(did this set after first set of dips bad idea)

Incline with dummbells: 70x15,80x15,90x12,70x15

Dips:15,13,10,9,7,6(60)

Wide grip bench:95x15,12

Butterfly machine: 90x12, 105x9, 90x13

Skull crushers: 40x15, 45x15, 40x15

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15 minutes on stair stepper high intensity, 101 floors.

Wasn't planning on doing an ab stuff today but after getting off the stair stepper there was someOne usIng the squat rack(same Place I do dead lifts) so I ended up doing 10 minutes of Plank alternating between regular and side, then ab roller 20,21. Finally after that the person was done with the squat rack...

 

Dead lift: 135x10,165x10,185x10,205x7,225x5

Pull ups(did between dead lift sets): 9,9,6,6,6,5(41)

Barbell rows: underhand 70x10 80x10,10 overhand 70x8

Elevated curls:20x10 15x10(no rest between sets) 20x10

21's:50,40

Hammer curls:60x8 50x10 60x5

 

Felt good for most of the workout but after doing the bicep exercises my left hand started to hurt, not sure why...

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Nice work!

 

Good to take advantage of those opportunities when you have to wait for equipment to do something extra or new.

 

Sorry your hand hurts. Could be from hammer curls. I know sometimes my hands will hurt after hammer curls depending on how I hold the weights.

 

All the best. Have a great rest of your weekend!

 

-Robert

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@ Robert thanks for the kind words and encouragement, much appreciated! And I will do hammer curls at the end of the next workout to see if it's from that...

 

22 minutes on elliptical moderate intensity.

 

90 leg lifts, ab machine:80x20,20,20 90x10,10, side crunches: 45x15,15,15

 

Military press with barbell: 45x10 65x10 75x10 85x7 95x5 100x4

Dumbbell press:80x10,10,12

Lateral raises 10x10,10,10

Shrugs:130x12 140x12 150x12 supper settled with front raises: 10x10,10 12.5x10

 

Overall, a solid workout and I was able to get up to 100 pounds on the military press which is a improvement albeit by 5 pounds but I will take it lol

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15 minutes on stair stepper high intensity 101 floors.

 

Squats:45x10,95x10,115x10,135x10,155x10,165x9,145x12

Lunges with dumbbells: 80x15,15 90x15 70x15

Leg extension machine:105x15 120x15 135x15

Standing calf raise machine: 220x20 240x15 260x15

 

101 elevated sit ups, side bend thang:25x15,15,15

 

It was an okay workout overall as I didn't eat as much as I should have throughout the day prior to working out so I was lacking energy in the gym. Additionally, the middle of my left quad began to hurt during lunges but It only hurt doing this exercise and it was only my left quad, not sure what the cause was so hopefully I won't feel it next time...

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15 minutes elliptical high intensity.

 

Barbell bench:45x12 115x10 135x10 155x6 165x3 155x6 145x8

Incline with dumbbells: 80x12 90x12,11,12

Dips:10,12,10,10,7,7

Butterfly machine:105x10,10,10

Skull crushers:45x15 50x13 45x15

 

Ab roller 30, 5 minutes of plank alternating each minute between regular and side.

 

Went back in the afternoon and did 45 minutes on the elliptical moderate intensity.

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10 minutes stair stepper high intensity.

 

Dead lifts: 135x10 155x10 175x10 195x10 215x8 235x5(most I have done since I started doing dead lifts again)

Pull ups(did between dead lift sets): 9,8,6,7,6,6

Bent over barbell rows: underhand 70x12,12,10 overhand 70x10 60x10(no rest between sets)

Elevated curls: 20x10,10 15x10

21s 50

Hammer curls: 50x6,6,6

 

First time taking creatine and it seemed to make a difference during the workout.

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20 minutes elliptical moderate intensity.

 

Military press: 45x12 65x10 75x10 85x9 95x6 100x5

Dumbbell press: 45x12 100x12,12

Lateral raises: 10x10,10,10

Db shrugs:130x12 140x12 150x12

Front raises: 10x10 12.5x10,10

 

101 elevated sit ups, ab machine: 80x20,20,20 90x15

Side bend thang: 25x15,15,15

 

Second time taking creatine and it definitely seemed to help with getting more reps and weight.

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For march 6th : 10 minutes stair stepper moderate intensity and another 10 at a higher intensity after doing ab stuff.

45 ab roller, ab machine: 80x20 90x20 100x15, side crunches:45x15,15,15

 

Today:10 minutes on stair stepper moderate intensity

Squats:45x10 95x10 115x10 135x10 145x9 155x5,5 135x10(worked getting lower with my squats and getting my form better)

Tried to do lunges but again I experienced pain in my left quad so it looks like I will be scraping those for the time being

Leg extension machine:105x15 120x15 130x15

Leg curl machine:70x15,15,15

Seated calf raises: 70x15,20,20

 

Overall, a good workout minus the lunge part and the weather was nice out today so I went on a fairly mellow mountain bike ride for about an hour.

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10 minutes elliptical moderate intensity.

 

Barbell bench: 45x12 115x10 135x10 155x7 165x3 155x6 145x7

Incline with dumbbells: 80x12 90x12 100x12,7

Dips:15,12,10,12,11,10(70)

Dumbbell skull crushers: 40x15 45x15 50x14

 

Ab roller 25

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10 minutes stair stepper moderate intensity.

 

Deadlifts: 135x10 175x10 195x10 215x8 235x5 245x4

Pull ups(did between dead lift sets): 9,9,7,6,5,3(39)

Barbell row: underhand 70x10,10,10 overhand 70x10,10,10

21's 40

Hammer curls: 30's 10 35's 5 30's 10

Elevated curls: 20x10,10,10

21's 40

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10 mInutes On stair stepper moderate intensity.

 

Military press: 45x12 65x10 75x10 85x10 95x6 100x4

Dumbbell Press super setted with shrugs: 45x12(15)x2 50x12(15)

Lateral raises: 10x10,10,10

Front raises: 10x10 12.5x10 15x10

 

Ab machine: 70x20 80x20 90x20

Side crunches: 45x15,15,15

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Barbell bench: 45x10 115x10 135x10 145x7 155x5

Incline with dumbbells: 90x15,15,14

Dips: 10,10,10,10,10(50)

Butterfly with dumbbells: 30x12,12 40x12

Skull crushers: 45x15,15 50x13

 

30 minutes elliptical moderate intensity.

 

Ab roller 45.

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10 minutes on stair stepper moderate intensity.

 

Deadlifts: 135x10 175x10 195x8 205x7 225x6 245x5 225x5

Pull ups: 12,9,5,( was planning on doing more sets but there was someone doing endless sets of pull downs by the chin up bar...)

Barbell row: underhand 70x12 80x12,10 overhand 70x10,10

Hammer curls: 60x10 70x5 60x9

21's 40

Elevated curls: 20x10,10,10

Preacher curls: 45x12,10

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10 minutes on elliptical high intensity, 5 minutes of plank

 

Lateral raises: 12.5x12,12,10

Front raises: 12.5x12,12,12

Dumbbell press: 90x12,12 100x12,12,12

Shrugs(supersetted with press): 130x12,12,12,12 140x12

Face pulls : 70x12 80x12,12 90x12

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10 minutes on stair stepper moderate intensity.

 

barbell squats: 45x12 95x12 115x12 135x10 145x10 155x10 165x9 135x10

straight leg dead lift:135x12,12,12,12

standing calf raise machine:200x15 220x15 240x15

 

101 elevated sit ups, side crunches:45x15,15,15

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Yesterday I went on 8 fairly hilly 8 mile hike, legs are definitely feeling it today...

 

90 leg lifts, side bend thang:25x15,15,15

 

Barbell bench:45x12 115x12 135x11 145x9,8 135x9

incline with dumbbells: 90x12,12 100x12,10

dips:12,12,12,12,12(60)

butterfly machine:105x10 90x12,12

skull crushers with dumbbell: 45x15,15 50x15

 

ab roller 30

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10 minutes on stair stepper.

 

dead lift:135x10 175x10 195x10 225x6 245x6 265x3(p.r. for dead lift) 225x5

pull ups(did between dead lift sets): 11,10,7,5,5,5(43)

bent over barbell row: underhand 80x12,12,10 overhand 80x9 70x10,10

hammer curls(drop sets no rest between): 70x5 60x8 50x10

21's 40

elevated curls:20'sx10 15'sx10(no rest between) 25'sx7

barbell curl burnout: 40x35

 

elevated sit ups:50 25x25,15,10

side crunches:45x15,15,15

 

Went back later in the day and did 35 minutes on the elliptical at moderate intensity.

 

Just out of curiosity I kept track of my calories and macros today and not sure if I should keep aiming for these types of numbers of change them some how any insight would be appreciated?:

Calories: 3,645 Protein:243.5(21.8%) Carbs:811.8(72.6) Fat:111.6(9.9%)

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