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10 minutes stair stepper high intensity

 

military barbell press:45x12 65x1o 75x10 85x8 95x6 100x5 105x4(p.r.) 95x5

shrugs(supper setted with lat raises):130x12 140x12 150x12

lateral raises: 12.5x10,10,10

front raises: 12.5x10,10 15x10

face pulls: 80x15,15 90x12

 

elevated oblique twists: 6x50 13x25,26

plank 5 minutes alternating each minute between regular and side

 

Calories:2943

Protein:212

Carbs:457

Fat:79

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20 minutes elliptical moderate intensity.

 

squats: 45x12 95x12 115x10 135x10 145x8 155x8 165x6 170x6(pr) 135x10

straight leg dead lift: 135x12 155x12 165x12

leg extension machine: 105x15 120x15 135x15

standing calf raise machine: 220x15 240x15 260x20

 

Workout felt good, adjusted my form on the squats and(naturally) that made them a lot easier...

 

Calories:2707

Protein:203

Carbs:330

Fat:59

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10 minutes stair stepper

 

barbell bench: 45x12 115x12 135x12 145x10 155x7 165x5,5

incline with dumbbells: 90x15,15 110x10(pb)

butterfly machine: 105x12,12,12

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

skull crushers: 45x15 50x15 55x14(pb)

Tricep rope pull downs(FST-7): 70x12,12,12,12,12,12,12

 

ab roller:12,12,12 side crunches:45x15,15,15

 

Calories:3,228

Protein:229.3

Carbs:464.6

Fat:60

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10 minutes eliptical

 

dead lifts: 135x10 165x10 185x10 205x8 225x7 245x5 265x4

pull ups(did between dead lift sets):10,10,8,7,6,5,5(51)

bent over row:underhand 80x12,12,12

Croc rows: right hand 55x8 50x10 left 50x10 45x10

Hammer curls: 70x8 60x10 80x4(pb)

21's 50

elevated curls: 20x10,10 25x8

Barbell curls(FST-7): 40X12,12,12,10,10,9,9

 

Side bend thang 25x15,15,15 101 elevated sit ups

 

Calories:3600

Protein:210.9

Carb:614.6

Fat:93.8

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ab crunch machine:70x20 80x20 90x20 100x15 110x10(pb)

elevated oblique twists: 6x50 13x35,41

9 minutes plank alternating each minute between regular and side

 

30 minutes on elliptical moderately high intensity

 

Calories:3103

Protein:200.5

Carbs:383.6

Fat:88.1

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10 minutes stair stepper

 

barbell military press: 45x12 65x10 75x10 85x9 95x7 100x6 105x5 110x4(pb)

shrugs(supersetted with lat raises):140x12 150x12 160x12(pb) 140x15

Lateral raises:12.5x10,10,10

Front raises:12.5x10 15x10 20x10(pb)

Face pulls: 80x15 90x15 100x10(pb)

 

90 leg lifts, ab roller 30

 

Calories:3663

Protein:223.6

Carbs:549.2

Fat:88.8

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15 minutes eliptical

 

squats: 45x12 95x10 115x10 135x10 155x8 165x8 175x6 185x5(pb)

straight leg deadlift: 135x12 145x12 165x10

leg extension machine: 110x15 130x15 150x15(pb)

seated calf raises: 70x15 80x15 70x15

lunges:50x25 40x20

 

ab crunch machine: 70x20 80x20 90x20

 

Solid workout, squats are definitely getting better and feeling more natural. Attempted to do lunges again just with less weight and it still noticed a slight pain in my left quad but it was manageable.

 

Calories:3,444

Protein: 236.6

Carb:532.2

Fat:61.1

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for Friday April 6th

 

10 mins stair stepper

Barbell bench:45x12 115x10 135x10 145x10 155x7 165x6 170x3(pb) 155x7

incline with db's: 90x12 100x12 110x10,8

dips:0x12 25x9,8,8,6

Butterfly with db's:40x12 50x12,12,12

skull crushers with db's:50x15 55x14 60x10(pb)

rope pulldowns(FST-7):70x12,12,12,12,12,12,11

 

Today:

10 mins stair stepper

dead lift: 135x10 185x10 205x8 225x6 255x4 275x3(pb) 225x5

pull ups(did between dead lift sets):12,10,9,7,6,6

barbell row underhand:80x12,12,11

hammer curls:70x8 60x10 50x10

21's 40

elevated curls:30x10 40x10 50x9

 

plank 10 minutes(alternating between regular and side), ab roller 30, side crunches:45x15,15,15

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10 minutes stair stepper

 

barbell military press: 45x12 65x10 75x10 85x8 95x6 105x6 110x5 115x4(pb)

dumbbell shrugs(super setted with lat raises): 140x12 150x12 160x12 130x15 120x15

lateral raises:12.5x10,10,10

Front raises(super setted last two sets with shrugs):12.5x10 15x10 20x10

 

90 leg lifts, ab crunch machine:80x20,20,20 5 minutes plank(alternating each minute between side and regular)

 

Solid shoulder and ab workout and my barbell press is still getting better but i think i might concentrate the next shoulder workout on seated press to see where that's at as i haven't done those in awhile...

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10 minutes stair stepper

 

barbell squats:45x13 95x12 135x10 155x10 165x8 175x7 185x6 195x5 200x4(pb) 135x10

dumbbell lunges: 50x26 40x27 50x40

seated calf raises:70x15 80x15 85x15 70x15

 

Good leg workout, finally got my squats up to 200 and my left quad still hurts a little bit doing lunges but seems to be getting better so i just went light with the weights and did more reps.

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10 minutes stair stepper

 

barbell bench: 45x12 115x12 135x12 155x8 165x7 175x3(pb) 165x5 155x6

incline with dumbbells: 90x12 100x10 110x8 120x6(pb) 80x12

dips:0x12 25x10,8,7,6 0x9,10

butterfly with dumbbells: 50x12,12,12,12

Skull crushers with dumbbell(FST-7):35x12,12,12,12,12,12,12(wasn't sure how much weight to do, seemed pretty easy have to bump up the weight next time)

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12 minutes stair stepper

 

elevated oblique twists:13x40,40,41 100 elevated sit ups, 90 leg lifts, ab roller:20,20,20

 

hammer curls:60x10 70x10(pb),9 60x10 80x5(did at the end of the workout)

21's 50

elevated curls:30x10 40x10 50x10(pb)

preacher curls: bar+20x12 bar+30x12,12

 

Was planning on doing back stuff originally but this dude was literally using the squat/dead lift rack from the time i got to the gym and was still using it when i left which sucks because it's the only one in the gym that i go to. Oh well, i plan on getting a back workout in tomorrow...

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5 minutes stair stepper

 

deadlifts:135x10 185x10 205x10 225x7,5

Pull ups(did between dead lift sets):10,10,8,6,6

Barbell row: underhand 80x12 90x12,9 overhand:80x10 70x12,12 50x20

 

Decent workout, took about 35 minutes. Still need to do some work on my dead lift form as i feel i still have some room for improvement and don't want to go too heavy until i get it more dialed in.

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25 minutes eliptical high intensity

 

side crunches:45x15,15,15

plank 5 minutes(alternating each minute between regular and side)

ab roller(knees on ground):25,16,10

ab crunch machine:70x20 80x20,20

 

Solid workout, took less than an hour. Weighed my self after i got home from the gym and was around 178, the most i have probably ever weighed haha but still staying fairly lean which is a bonus

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@James thanks for the encouragement! Ill keep trying to get better at them and would be stoked if i could get up to 250 within a couple of months...

 

10 Minutes stair stepper

 

dumbbell press:60x12 80x12 90x12 100x12 110x10 120x10,8(pb)

dumbbell shrugs: 140x12 120x12,12

Barbell shrugs(first time doing these):135x12 155x12 185x12 205x12

Lateral Raises:12.5x10 15x10,10

Front raises:15x10 20x10 25x10(pb) 15x10

 

elevated sit ups(super setted with oblique twists):25,25,25,25

elevated oblique twists:6x25,25,25,25

ab roller(knees on ground):20,15

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10 minutes stair stepper

 

barbell squats:45x12 95x12 135x12 155x10 175x6 185x6 195x5 215x3(pb) 135x10

dumbbell lunges:50x25 60x25 50x30, left quad still a lil tender so i kept the weights lighter

standing calf raise machine:200x15 220x15 240x20

 

ab crunch machine:70x30 80x20 100x15

side bend thang:25x15,15,15(felt too easy have to do more weight next time)

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5 minutes eliptical

 

barbell bench:45x12 115x12 135x12 155x9 165x6 170x5 155x7 135x10

barbell incline:95x10 115x9,9(pb)

butterfly with dumbbells:50x12,12,12

skullcrushers dumbbell:40x15 45x15 50x15 55x15

dips:10,9,10,7

 

plank 5 minutes, ab crunch machine:80x20,20,20

 

First time working out at the new gym, a lot bigger and it has a sauna,pool, b ball courts, etc...

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20 minutes stair stepper type thing moderate intensity

 

5 minutes plank

side crunches: 45x15,15,15

leg lefts(on back):30,30,15,15(phone call interrupted last set haha)

elevated oblique twists(ball didn't have number on it felt around 10lb):10x25,25,25,25

ab roller 15

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7 minutes stair stepper

 

dead lift:135x10 175x9 185x10 205x7 225x6 235x4

barbell row: underhand 80x12,12,12 overhand: 80x12,12,12

hammer curls:70x10 80x6(pb) 60x10

21's 50(felt pretty easy have to try more weight next time)

elevated curls:20x10,10 25x10

ez bar curls: bar+20x12 bar+40x10 bar+50x4(grip wasn't very good)

 

Pretty good workout, still working on getting my dead lift form up to par. Rows felt good have to try more weight next time...

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90 leg lifts

ab roller:25,26

side bend thang: 25x15 30x15,15(pb)

ab crunch machine:80x20 90x15 100x12

 

3 mile trail run, took about 28-29 minutes. Easy pace as this was the first time i have run in a few months. Legs felt pretty good but definitely felt a little jelloy at the end

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For 4/27: Pull ups(super setted with push-ups)12,25 8,25 7,25 5(wide grip),25 6,20

 

4/28: A solid 40-45 minute callisthenic workout with one of the trainers at the gym, followed by shoulders: Military press:90x12 100x12,12,10 Lateral raises:10x12,12,12 Front raises: 15x12 20x10,10 Dumbbell shrugs: 140x12 160x12 150x12 140x12 Ab crunch machine:43kgx20,20,20

 

4/29: Fitness assessment:52 push-ups in 1 minute,leg press:320x35, bench 135x17

 

4/30: first time training with a trainer. 5 minute warm up on stair climber. Squats:45x15 95x12 135x15 155x12 165x10(last three sets were supper-setted with 5 box jump squats). Leg press(supper setted with 8 lunges each leg):180x12 360x12 410x12. Leg Extension(super setted with 5 split squat jumps each leg):90x15 105x15,15. Leg curl: 110x15,15(pb).

 

ab circuit: 1 minute plank, 20 bosu ball crunches, 20 Russian twists sets.

 

Overall, a solid workout and felt more taxed during this leg workout than i normally would with the all the super sets.

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