bill1987 Posted March 29, 2012 Author Share Posted March 29, 2012 10 minutes stair stepper high intensity military barbell press:45x12 65x1o 75x10 85x8 95x6 100x5 105x4(p.r.) 95x5shrugs(supper setted with lat raises):130x12 140x12 150x12lateral raises: 12.5x10,10,10front raises: 12.5x10,10 15x10face pulls: 80x15,15 90x12 elevated oblique twists: 6x50 13x25,26plank 5 minutes alternating each minute between regular and side Calories:2943Protein:212Carbs:457Fat:79 Link to comment Share on other sites More sharing options...
bill1987 Posted March 30, 2012 Author Share Posted March 30, 2012 20 minutes elliptical moderate intensity. squats: 45x12 95x12 115x10 135x10 145x8 155x8 165x6 170x6(pr) 135x10straight leg dead lift: 135x12 155x12 165x12leg extension machine: 105x15 120x15 135x15standing calf raise machine: 220x15 240x15 260x20 Workout felt good, adjusted my form on the squats and(naturally) that made them a lot easier... Calories:2707Protein:203Carbs:330Fat:59 Link to comment Share on other sites More sharing options...
bill1987 Posted March 31, 2012 Author Share Posted March 31, 2012 10 minutes stair stepper barbell bench: 45x12 115x12 135x12 145x10 155x7 165x5,5incline with dumbbells: 90x15,15 110x10(pb)butterfly machine: 105x12,12,12dips: 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:3,228Protein:229.3Carbs:464.6Fat:60 Link to comment Share on other sites More sharing options...
bill1987 Posted April 2, 2012 Author Share Posted April 2, 2012 10 minutes eliptical dead lifts: 135x10 165x10 185x10 205x8 225x7 245x5 265x4pull ups(did between dead lift sets):10,10,8,7,6,5,5(51)bent over row:underhand 80x12,12,12Croc rows: right hand 55x8 50x10 left 50x10 45x10Hammer curls: 70x8 60x10 80x4(pb)21's 50elevated curls: 20x10,10 25x8Barbell curls(FST-7): 40X12,12,12,10,10,9,9 Side bend thang 25x15,15,15 101 elevated sit ups Calories:3600Protein:210.9Carb:614.6Fat:93.8 Link to comment Share on other sites More sharing options...
bill1987 Posted April 3, 2012 Author Share Posted April 3, 2012 ab crunch machine:70x20 80x20 90x20 100x15 110x10(pb)elevated oblique twists: 6x50 13x35,419 minutes plank alternating each minute between regular and side 30 minutes on elliptical moderately high intensity Calories:3103Protein:200.5Carbs:383.6Fat:88.1 Link to comment Share on other sites More sharing options...
bill1987 Posted April 4, 2012 Author Share Posted April 4, 2012 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) 140x15Lateral raises:12.5x10,10,10Front raises:12.5x10 15x10 20x10(pb)Face pulls: 80x15 90x15 100x10(pb) 90 leg lifts, ab roller 30 Calories:3663Protein:223.6Carbs:549.2Fat:88.8 Link to comment Share on other sites More sharing options...
bill1987 Posted April 5, 2012 Author Share Posted April 5, 2012 15 minutes eliptical squats: 45x12 95x10 115x10 135x10 155x8 165x8 175x6 185x5(pb)straight leg deadlift: 135x12 145x12 165x10leg extension machine: 110x15 130x15 150x15(pb)seated calf raises: 70x15 80x15 70x15lunges: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:3,444Protein: 236.6Carb:532.2Fat:61.1 Link to comment Share on other sites More sharing options...
bill1987 Posted April 6, 2012 Author Share Posted April 6, 2012 90 leg liftsab roller(super setted with oblique twists):15,15,16,15Oblique twists: 6x15 13x25,30,25Side bend thang:25x15,15,15 30 minutes elliptical moderate intensity. Calories:3,223Protein:219.4Carbs:479Fat:77.4 Link to comment Share on other sites More sharing options...
bill1987 Posted April 10, 2012 Author Share Posted April 10, 2012 for Friday April 6th 10 mins stair stepperBarbell bench:45x12 115x10 135x10 145x10 155x7 165x6 170x3(pb) 155x7incline with db's: 90x12 100x12 110x10,8dips:0x12 25x9,8,8,6Butterfly with db's:40x12 50x12,12,12skull crushers with db's:50x15 55x14 60x10(pb)rope pulldowns(FST-7):70x12,12,12,12,12,12,11 Today:10 mins stair stepperdead lift: 135x10 185x10 205x8 225x6 255x4 275x3(pb) 225x5pull ups(did between dead lift sets):12,10,9,7,6,6barbell row underhand:80x12,12,11hammer curls:70x8 60x10 50x1021's 40elevated curls:30x10 40x10 50x9 plank 10 minutes(alternating between regular and side), ab roller 30, side crunches:45x15,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted April 11, 2012 Author Share Posted April 11, 2012 25 minutes on stair stepper high intensity 101 elevated sit ups, elevated oblique twists:6x30 13x30,30,30 Link to comment Share on other sites More sharing options...
bill1987 Posted April 12, 2012 Author Share Posted April 12, 2012 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 120x15lateral raises:12.5x10,10,10Front 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... Link to comment Share on other sites More sharing options...
bill1987 Posted April 13, 2012 Author Share Posted April 13, 2012 10 minutes stair stepper barbell squats:45x13 95x12 135x10 155x10 165x8 175x7 185x6 195x5 200x4(pb) 135x10dumbbell lunges: 50x26 40x27 50x40seated 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. Link to comment Share on other sites More sharing options...
bill1987 Posted April 13, 2012 Author Share Posted April 13, 2012 No training today but when i got home i was stoked to see a box from RC with t-shirts i ordered along with a bunch of great free stuff!! Link to comment Share on other sites More sharing options...
bill1987 Posted April 15, 2012 Author Share Posted April 15, 2012 10 minutes stair stepper barbell bench: 45x12 115x12 135x12 155x8 165x7 175x3(pb) 165x5 155x6incline with dumbbells: 90x12 100x10 110x8 120x6(pb) 80x12dips:0x12 25x10,8,7,6 0x9,10butterfly with dumbbells: 50x12,12,12,12Skull 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) Link to comment Share on other sites More sharing options...
bill1987 Posted April 17, 2012 Author Share Posted April 17, 2012 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 50elevated 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... Link to comment Share on other sites More sharing options...
bill1987 Posted April 18, 2012 Author Share Posted April 18, 2012 5 minutes stair stepper deadlifts:135x10 185x10 205x10 225x7,5Pull ups(did between dead lift sets):10,10,8,6,6Barbell 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. Link to comment Share on other sites More sharing options...
bill1987 Posted April 19, 2012 Author Share Posted April 19, 2012 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):25,16,10ab 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 Link to comment Share on other sites More sharing options...
jamesxvx Posted April 19, 2012 Share Posted April 19, 2012 Hey dude, I was just looking at your squat numbers. You managed to jump from 175 to 200 since your last week. That's super impressive! Just keep at it and pushing through and you'll hit 250 in no time Link to comment Share on other sites More sharing options...
bill1987 Posted April 20, 2012 Author Share Posted April 20, 2012 @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 120x12,12Barbell shrugs(first time doing these):135x12 155x12 185x12 205x12Lateral Raises:12.5x10 15x10,10Front raises:15x10 20x10 25x10(pb) 15x10 elevated sit ups(super setted with oblique twists):25,25,25,25elevated oblique twists:6x25,25,25,25ab roller(knees on ground):20,15 Link to comment Share on other sites More sharing options...
bill1987 Posted April 21, 2012 Author Share Posted April 21, 2012 10 minutes stair stepper barbell squats:45x12 95x12 135x12 155x10 175x6 185x6 195x5 215x3(pb) 135x10dumbbell lunges:50x25 60x25 50x30, left quad still a lil tender so i kept the weights lighterstanding calf raise machine:200x15 220x15 240x20 ab crunch machine:70x30 80x20 100x15side bend thang:25x15,15,15(felt too easy have to do more weight next time) Link to comment Share on other sites More sharing options...
bill1987 Posted April 24, 2012 Author Share Posted April 24, 2012 5 minutes eliptical barbell bench:45x12 115x12 135x12 155x9 165x6 170x5 155x7 135x10barbell incline:95x10 115x9,9(pb)butterfly with dumbbells:50x12,12,12skullcrushers dumbbell:40x15 45x15 50x15 55x15dips: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... Link to comment Share on other sites More sharing options...
bill1987 Posted April 25, 2012 Author Share Posted April 25, 2012 20 minutes stair stepper type thing moderate intensity 5 minutes plankside crunches: 45x15,15,15leg 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):10x25,25,25,25ab roller 15 Link to comment Share on other sites More sharing options...
bill1987 Posted April 26, 2012 Author Share Posted April 26, 2012 7 minutes stair stepper dead lift:135x10 175x9 185x10 205x7 225x6 235x4barbell row: underhand 80x12,12,12 overhand: 80x12,12,12hammer curls:70x10 80x6(pb) 60x1021's 50(felt pretty easy have to try more weight next time)elevated curls:20x10,10 25x10ez 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... Link to comment Share on other sites More sharing options...
bill1987 Posted April 27, 2012 Author Share Posted April 27, 2012 90 leg liftsab roller:25,26side 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 Link to comment Share on other sites More sharing options...
bill1987 Posted April 30, 2012 Author Share Posted April 30, 2012 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. Link to comment Share on other sites More sharing options...
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