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For may 5th:

15 minutes eliptical

 

Barbell bench:45x12 115x12 135x12(super set 25 push ups) 145x6,6(super setted with 15 push ups after each set)

Incline with dumbbells: 90x10 80x6(no rest between) 80x12

Dips:12,12,16,12,11

 

Ab roller(super setted with russian twists): 10,10,11

Russian twists:6x25,30,40

 

Today:

13 minute eliptical

Pull ups: 12,7,6,6,5

Barbell row: underhand 95x12 105x12(pb) 95x10 overhand: 95x10 85x10,10 65x12

Hammer curls:60x10 70x8 60x10

Elevated curls:12x10 20x10 15x10

21's 50

 

ab crunch machine: 95x20,20,10

plank 1 minute(four sets super setted with Russian twists:10x25,25,25,25)

 

10 Minutes treadmill 6mph.

 

Haven't been able to work out very much the past week as i was getting over a cold/flu type thing but feeling better now!

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Thanks for the kind words Robert! Much appreciated!

 

10 minutes elliptical

 

Squats: 45x12 95x12 135x15 155x12 165x10(last three sets super setted with 5 box jumps)

Leg press: 225x12 360x12 410x12(super setted with 8 lunges each side)

Leg extension:105x15 120x15 135x15(super setted with split jump squats 5,7,7)

Leg curl:95x12 110x12,10

 

Solid leg workout, same routine as i did last time but still was pretty intense. I plan on mixing it up next time and adding weight and or reps to the exercises.

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for 5/10/12:

 

Shoulders:

 

Power jerk: 45x40 45x30 45x20(first set super setted with 10 pull ups, last two with 10 3 point push ups)

Shoulder press:45x10 40x12 35x12

Lateral raise:10x15 8x15(super setted with bus drivers 10x10,10)

Bent lateral raise: 8x10,10(super setted with bar wipers 45x8 50x8)

 

25 minutes stair stepper

30 leg lifts super setted with russian twists 10x30 3 sets

ab crunch machine:35kgx20 43kgx20

 

The shoulder part of this workout was one of the hardest workouts i have ever done but felt accomplished after it.

 

For may 12th:

 

25 minutes eliptical

Circuit: ab roller 15, russian twists 6x40, 1 minute plank 2 sets. Ab roller 20, russian twists 13x40, 1 minute plank

Side bend thang: 25x15,15,15

 

Today:

 

15 minutes stair stepper

Dead lifts:135x10 185x10 205x8 225x5,5 (super setted with pull ups:12,12,9,8,7)

Barbell row:underhand: 80x12 90x12,12 overhand:70x12,12

Hammer curls:60x10 70x10 60x10

21's 50

Elevated curls:30x10 40x10 50x8

 

30 leg lifts super setted with russian twists 6x40 30 leg lifts super setted with russian twists 13x30 2 sets

ab roller:15,16

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yesterday:

15 minutes stair stepper

squats: 45x15 95x15 135x15 155x12 180x10 135x12

Leg press(super setted with 8 lunges each leg):270x12 360x12 450x12(pb)

Leg extension(super setted with 10 split jump squats):125x15 135x15 140x15

Leg curl(super setted with 10 split jump squats):95x12 110x12 95x12

 

1 minute plank super setted with russian twists:10x30,40,50

 

Today:

10 minutes stair stepper

Barbell bench(super setted with 10 bench push ups):95x15 115x15 125x15

Incline press:75x12 85x12

Dumbell press:50x12 45x15

Hammer strength press negatives:45x5,5

Pec dec flye:100x10 70x10

Freemotion crossover:30x10 25x15

 

Bosu ball knee tuck:10,10

Bosu clock:2 sets

Physio ball roll:10,10

Plank water bottle pass:10

 

10 minutes eliptical

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  • 2 weeks later...

Have been working out just haven't been updating my log but no more slacking!

 

yesterday:

18 minutes eliptical

 

bench:95x15 115x15 125x15(super setted with 10 bench push ups)

barbell incline:85x12,12

Dumbbell press:90x12,15 super setted with DB butterfly 20's x12,12

 

Dips:12,12,12 super setted with rope pull downs:80x12,12 70x12

FST 7 skullcrushers:35x12,12,12,12,12,12,12

dips: 10

 

30 leg lifts super setted with 10 ab roller x3 sets

side bend thang:25x15,15,15

 

Today:45 minute on elliptical moderate intensity

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yesterday:4 mile ish hike

 

today:15 minutes stair stepper

arm circles:5x15,15 10 pull ups

dumbell press:70x15(ss lat raise 10x15) 80x15(same) 90x12(10x12)

Barbell press(super setted with push ups):45x10(20) 65x10(15) 75x10(10)

Bus drivers(super setted with barbell shrugs):10x10(135x12) 10x10(185x12) 10x10(205x12)

bent over lat raise:8x12,12

 

knee tuck:15,15

plank (super setted with russian twists):1 min(6x50) 1 min(6x60) 1 min(6x70)PB

ab crunch machine:95x20 110x15

 

10 minutes treadmill moderate intensity

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squats: 45x20 135x15 165x12 185x10 95x25

leg press(super setted with lunges):230x12(30x8) 270x12(same) 360x12(same) 450x7

leg extension(super setted with jump lunges): 105x12(8) 120x12(10) 135x12(10)

leg curl:80x12,12,12

calf raise:180x12,12

 

knee tuck:15,15

russian twists:6x60 13x40

10 water bottle plank

15 knee tuck super setted with 10 water bottle plank

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17 minutes stair stepper

 

pull ups:20,8,7,5(40)

Deadlift:135x15 185x12 225x10 245x8

T bar row:90x12 115x12,10 70x15

Lat pull down(super setted with reverse grip close grip pulldown): 100x15(70x15) 70x15(70x15)

1,2,3, shrugs:50x8 40x10,10(these were tough cause my forearms were shot!)

bar curl:55x6,8,10

Incline curl:15's x10,12,15

Cable curl:50x15 60x15

 

15 minutes stair stepper

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yesterday:12 minutes stair stepper. barbell bench(super setted with 10 bench push ups after each set):95x15(ss) 115x15(ss) 135x15(ss). Incline: 85x15 95x15 105x12. Db press(super setted with db flys):90x15(15x15) 2 sets. dips:12,12,11.

 

knee tuck:15,15

Russiain twists:6x50 13x50 6x

 

skullcrushers:40x15 45x15 50x15

rope pulldowns:80x15,15 drop set 60x15

 

ab crunch machine:70x20,20 80x20

 

today:9 minutes eliptical

squats:45x15 95x15 115x15 135x15 155x10 175x8

leg press(super setted with lunges):180x12(20x8) 270x12(same)

front squats:115x8,5

good mornings:115x10,8

pull up work

lunges:20x8 25x8,8

seated calf raise:70x14,12,12 drop set:50x15

jump squats:10,10,10,10,10

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I have been working out on a regular basis just haven't been typing them up:(

 

yesterday:12 mins stair stepper

barbell row underhand: 45 12 115x10 135x8(pb) 115x10 95x12 45x20

db row:40x15,15

lat pull down:115x12 100x15

straight arm pull down:90x15 100x15

hammer curls: 30's x10 35's x10 30'sx10

seated db curls: 25's x10,10

seated hammer curls:25's x10,10

elevated curls:10x15 15x10

 

today:30 minutes eliptical

lieing leg lefts:30,30,30

knee tucks:15,15

side crunch:45x15,15,15

ab roller:10,10,10

russian twists:13x50,50

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saturday: 17 mins stair stepper

barbell miltiray press: 45x15 65x12 75x10 85x8 95x6 105x4

dumbbell press(super setted with lateral raises): 80x12(10x15) 3 sets

standing dumbell press(super setted with front raises):60x10,10,10(10x12 15x10,12)

123 shrugs: 50x10 55x10,10

 

1 min plank(4 sets) super setted with Russian twists(6x50,70,50,50)

leg lifts:30,30,30

 

today: 14 minutes eliptical

barbell bench:45x15 95x15 115x15 135x15 155x8 165x5 175x3

barbell incline:95x12 105x12 115x12

dips:16,13,11

skull crushers:40x15 50x15,14

rope pulldowns: 80x15,15,13

 

knee tuck(super setted with ab roller): 15(10) 15(10)

side bend thang:25x15,15,15

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Yesterday: 1 hour mountain bike ride, fairly mellow but it was nice to get outside!

 

Today: 17 minute stair stepper

barbell squats: 45x15 95x15 115x15 135x15 155x12 175x10 195x7

leg press(super setted with lunges):230x12(25x8) 320x12(25x8) 410x12(25x8)

leg extension(super setted with 10 jump squats):135x12 150x12 165x12

leg curl: 80x12 95x12 110x12

 

Weighed in tonight at 180, heaviest i have been, happy if i could stay at this weight at lean out a bit. In order to achieve this i was thinking of just incorporating more cardio(frequency and length) into my workouts. Thoughts??

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Yesterday:

15 minutes eliptical

plyo pull ups super setted with farmers walk(70's)

close grip pull down(super setted with wide pull ups on machine):115x10,15(10,10)

Wide row(super setted with db row):90x10(70x8) 75x15(70x8)

Rack pull:135x10 185x10,10

bar curl:45x15 55x15

db curl:40'sx4 30x8 20x12

 

One of the harder workouts that i have done doing some exercises for the first time and i am definelty feeling it today...

 

Today:

30 minutes eliptical

ab roller:20,15,10

russian twists:13x40,41,42

ab crunch machine:60x20 70x20 80x20

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20 minutes eliptical

 

barbell press: 45x15 65x10 75x10 85x8 95x6

militray press(super setted with lat raises):80x12(8x15) 80x12(10x15) 80x12(12.5x12)

front raise(super setted with db shrugs): 12.5x15(130x12) 15x15(140x12) 20x10(130x12)

face pulls:drop sets 80x15 70x12 50x15

 

knee tuck:15,15

russian twists:6x60,50,80

ab roller:20,10

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30 minutes elliptical

 

knee tuck 15,15

plank(super setted with russian twists): 60 seconds(6x50) 75 seconds(6x50) 90 seconds(6x50)

ab crunch machine:90x15,15,15

 

machine press(super setted with 15 push ups):105x15,15

barbell press: 135x12,10(felt a lot harder then this normally does...)

incline smith 2 sets(drop sets):60x15 40x15 20x15(not much weight but it was tough lol)

pec deck flye(didn't write the weights down)

pressdown(drop sets)90x15 80x15 70x15

skullcrushers(drop sets):40x15 30x15 25x15

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yesterday:

30 minutes eliptical

leg press(super setted with lunges):180x12(15x10) 270x12(20x8) 360x12(20x8) 450x12(20x8) 500x10 pb

leg extension(drop sets)105,90,75x15

jump squats:15,15,15

leg curl(drop sets):80,70,60x15,15,14

seated calf raise:70x15,15,15

 

today:

40 minutes eliptical

knee tuck(super setted with russian twists):15(6x50)x3 sets

ab roller:10,10,10

side bend thang:25x15 30x15

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13 minutes stair stepper

 

pull ups(super setted with farmers walk): 10(130) 8(130)

wide row(super setted with db row): 90x15(65x10) 105x15(65x10)x2 sets

straight bar pull downs(super setted with lat pull downs): 90x15(105x12) 90x15(90x15)

barbell row overhand: drop sets 80,70,50x12

barbell curls no rest between sets:40x15 50x15 60x10

db curls: drop sets 35x7 25x10 20x16

21's 40

 

15 minutes stair stepper

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  • 2 weeks later...

yesterday:

 

17 minutes stair stepper

db press:50x15 70x15 90x15 110x15 120x10

barbell incline:85x12 95x12 105x10

butterfly machine: 95x15,15,15

cable cross overs:45x12 40x12 50x10

dips(super setted with push ups):12(12) 10(10) 8(8)

skull crushers:40x15 45x15 55x12

rope pull downs(drop sets):90x12 80x12 60x10

 

today:

20 minutes eliptical

barbell squats:45x15 95x15 115x15 165x10 185x7

leg press(super setted with lunges 25x8) 270x12 360x12 450x12

leg extension:105x15 120x15 135x15

jump squats:15,15,10

seated calf raise:70x15,15,15

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thursday:

14 minutes stair stepper

bar curl 5x5: 75x5 85x5,5,5,5(pb)

skull cruhers db: 70x5,5,5,5,5(pb)

db curl:35x10,12 circuit lying tricep extension:50x10,12 tricep roll overs:50x5,5

cable curl(super setted with cable pressdown):70x10(110x10) 70x10(90x10)

hammer curl 8x8:35x8 30x8 25x8 20x8,8 15x10,10 10x10

 

circuit 3 sets: 30 leg lifts, russian twists 6x30, 1 minute plank

 

very hilly 5 mile hike.

 

Today:

19 minutes stair stepper

pull ups:10,9,8

deadlift:135x10 165x10 185x10 205x8 225x5

barbell row overhand: 95x12 115x10 125x6

123 shrugs(super setted with lat raises):50x10(8x15) 55x10(10x15)

shrugs 130x10(10x15)

face pulls drop sets:90x12 80x12 70x12

 

knee tuck(super setted with side crunch):15(45x15) 15(30x15)

russian twists(super setted with plank):6x50(1 minute) 6x60(75 seconds)

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yesterday:

circuit:30 leg lifts,1 minute plank, 30 push ups 3 sets

knee tuck super setted with side crunch

 

9 mile hike

 

today:

22 minutes stair stepper

dumbell press:60x15 80x15 100x15 120x12 140x9(pb for db's)

db butterfly: 15x12 20x12 15x12

barbell incline:95x12 105x10 115x8

dips:20

skullcrushers: 50x12 40x20

dips:15,15

rope pulldowns:80x12,12 70x15

freemotion cable machine: 50x12,12 45x12

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30 minutes eliptical

 

barbell squats: 45x15 95x15 115x5 135x15 155x12 175x9 195x5

leg extension:105x15 120x15 135x15

lunges no rest between: 50x20 40x20 30x50(still going easy with the lunges as i still have a lil pain in my left quad and this is the only exercise i feel it in...)

seated calf raise: 50x20,20,20

 

ab roller(super setted with russian twists): 15(6x50) 15(13x30) 15(13x50)

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10 minutes eliptical.

 

Trained with a personal trainer today but i forgot to bring my log book so not all of my workout was documented but here is what i recall:

 

wall push up 3,3

barbell military press:45x20 65x15 85x10

seated delt raises:20x10 15x10,10

smith machine thang super setted with barbell press hands facing inward

straight bar pull ups super setted with leaning lat raises

L pull ups

lateral raise machine:8x8

 

15 minutes eliptical

 

The shoulder workout was super tough and only took about a half an hour

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