bill1987 Posted May 8, 2012 Author Share Posted May 8, 2012 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) 80x12Dips:12,12,16,12,11 Ab roller(super setted with russian twists): 10,10,11Russian twists:6x25,30,40 Today:13 minute elipticalPull ups: 12,7,6,6,5Barbell row: underhand 95x12 105x12(pb) 95x10 overhand: 95x10 85x10,10 65x12Hammer curls:60x10 70x8 60x10Elevated curls:12x10 20x10 15x1021's 50 ab crunch machine: 95x20,20,10plank 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! Link to comment Share on other sites More sharing options...
bill1987 Posted May 9, 2012 Author Share Posted May 9, 2012 25 minutes elliptical moderate intensity. ab circuit: 1 minute plank,20 bosu ball crunches, russian twists 10x25 3 setsside crunches 45x15,15,15 Link to comment Share on other sites More sharing options...
robert Posted May 9, 2012 Share Posted May 9, 2012 I like your detailed training journal. Great stuff! Hope you're having an awesome week! All the best. -Robert Link to comment Share on other sites More sharing options...
bill1987 Posted May 10, 2012 Author Share Posted May 10, 2012 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. Link to comment Share on other sites More sharing options...
bill1987 Posted May 15, 2012 Author Share Posted May 15, 2012 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 35x12Lateral 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 stepper30 leg lifts super setted with russian twists 10x30 3 setsab 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 elipticalCircuit: ab roller 15, russian twists 6x40, 1 minute plank 2 sets. Ab roller 20, russian twists 13x40, 1 minute plankSide bend thang: 25x15,15,15 Today: 15 minutes stair stepperDead lifts:135x10 185x10 205x8 225x5,5 (super setted with pull ups:12,12,9,8,7)Barbell row:underhand: 80x12 90x12,12 overhand:70x12,12Hammer curls:60x10 70x10 60x1021's 50Elevated curls:30x10 40x10 50x8 30 leg lifts super setted with russian twists 6x40 30 leg lifts super setted with russian twists 13x30 2 setsab roller:15,16 Link to comment Share on other sites More sharing options...
bill1987 Posted May 17, 2012 Author Share Posted May 17, 2012 yesterday: 15 minutes stair steppersquats: 45x15 95x15 135x15 155x12 180x10 135x12Leg press(super setted with 8 lunges each leg):270x12 360x12 450x12(pb)Leg extension(super setted with 10 split jump squats):125x15 135x15 140x15Leg 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 stepperBarbell bench(super setted with 10 bench push ups):95x15 115x15 125x15Incline press:75x12 85x12Dumbell press:50x12 45x15Hammer strength press negatives:45x5,5Pec dec flye:100x10 70x10Freemotion crossover:30x10 25x15 Bosu ball knee tuck:10,10Bosu clock:2 setsPhysio ball roll:10,10Plank water bottle pass:10 10 minutes eliptical Link to comment Share on other sites More sharing options...
bill1987 Posted May 28, 2012 Author Share Posted May 28, 2012 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:85x12,12Dumbbell press:90x12,15 super setted with DB butterfly 20's x12,12 Dips:12,12,12 super setted with rope pull downs:80x12,12 70x12FST 7 skullcrushers:35x12,12,12,12,12,12,12dips: 10 30 leg lifts super setted with 10 ab roller x3 setsside bend thang:25x15,15,15 Today:45 minute on elliptical moderate intensity Link to comment Share on other sites More sharing options...
bill1987 Posted May 30, 2012 Author Share Posted May 30, 2012 yesterday:4 mile ish hike today:15 minutes stair stepperarm circles:5x15,15 10 pull upsdumbell 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:15,15plank (super setted with russian twists):1 min(6x50) 1 min(6x60) 1 min(6x70)PBab crunch machine:95x20 110x15 10 minutes treadmill moderate intensity Link to comment Share on other sites More sharing options...
bill1987 Posted May 31, 2012 Author Share Posted May 31, 2012 squats: 45x20 135x15 165x12 185x10 95x25leg press(super setted with lunges):230x12(30x8) 270x12(same) 360x12(same) 450x7leg extension(super setted with jump lunges): 105x12( 120x12(10) 135x12(10)leg curl:80x12,12,12calf raise:180x12,12 knee tuck:15,15russian twists:6x60 13x4010 water bottle plank15 knee tuck super setted with 10 water bottle plank Link to comment Share on other sites More sharing options...
bill1987 Posted June 1, 2012 Author Share Posted June 1, 2012 17 minutes stair stepper pull ups:20,8,7,5(40)Deadlift:135x15 185x12 225x10 245x8T bar row:90x12 115x12,10 70x15Lat 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:55x6,8,10Incline curl:15's x10,12,15Cable curl:50x15 60x15 15 minutes stair stepper Link to comment Share on other sites More sharing options...
bill1987 Posted June 7, 2012 Author Share Posted June 7, 2012 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:15,15Russiain twists:6x50 13x50 6x skullcrushers:40x15 45x15 50x15rope pulldowns:80x15,15 drop set 60x15 ab crunch machine:70x20,20 80x20 today:9 minutes elipticalsquats:45x15 95x15 115x15 135x15 155x10 175x8leg press(super setted with lunges):180x12(20x8) 270x12(same)front squats:115x8,5good mornings:115x10,8pull up worklunges:20x8 25x8,8seated calf raise:70x14,12,12 drop set:50x15jump squats:10,10,10,10,10 Link to comment Share on other sites More sharing options...
bill1987 Posted June 14, 2012 Author Share Posted June 14, 2012 I have been working out on a regular basis just haven't been typing them up:( yesterday:12 mins stair stepperbarbell row underhand: 45 12 115x10 135x8(pb) 115x10 95x12 45x20db row:40x15,15lat pull down:115x12 100x15straight arm pull down:90x15 100x15hammer curls: 30's x10 35's x10 30'sx10seated db curls: 25's x10,10seated hammer curls:25's x10,10elevated curls:10x15 15x10 today:30 minutes elipticallieing leg lefts:30,30,30knee tucks:15,15side crunch:45x15,15,15ab roller:10,10,10russian twists:13x50,50 Link to comment Share on other sites More sharing options...
bill1987 Posted June 19, 2012 Author Share Posted June 19, 2012 saturday: 17 mins stair stepperbarbell miltiray press: 45x15 65x12 75x10 85x8 95x6 105x4 dumbbell press(super setted with lateral raises): 80x12(10x15) 3 setsstanding 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 elipticalbarbell bench:45x15 95x15 115x15 135x15 155x8 165x5 175x3barbell incline:95x12 105x12 115x12dips:16,13,11skull crushers:40x15 50x15,14rope pulldowns: 80x15,15,13 knee tuck(super setted with ab roller): 15(10) 15(10)side bend thang:25x15,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted June 21, 2012 Author Share Posted June 21, 2012 Yesterday: 1 hour mountain bike ride, fairly mellow but it was nice to get outside! Today: 17 minute stair stepperbarbell squats: 45x15 95x15 115x15 135x15 155x12 175x10 195x7leg press(super setted with lunges):230x12(25x8) 320x12(25x8) 410x12(25x8)leg extension(super setted with 10 jump squats):135x12 150x12 165x12leg 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?? Link to comment Share on other sites More sharing options...
bill1987 Posted June 23, 2012 Author Share Posted June 23, 2012 Yesterday:15 minutes elipticalplyo 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 185x10,10bar curl:45x15 55x15db 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 elipticalab roller:20,15,10russian twists:13x40,41,42ab crunch machine:60x20 70x20 80x20 Link to comment Share on other sites More sharing options...
bill1987 Posted June 25, 2012 Author Share Posted June 25, 2012 20 minutes eliptical barbell press: 45x15 65x10 75x10 85x8 95x6militray 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:15,15russian twists:6x60,50,80ab roller:20,10 Link to comment Share on other sites More sharing options...
bill1987 Posted June 27, 2012 Author Share Posted June 27, 2012 30 minutes elliptical knee tuck 15,15plank(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):105x15,15barbell 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 70x15skullcrushers(drop sets):40x15 30x15 25x15 Link to comment Share on other sites More sharing options...
bill1987 Posted June 29, 2012 Author Share Posted June 29, 2012 yesterday:30 minutes elipticalleg press(super setted with lunges):180x12(15x10) 270x12(20x8) 360x12(20x8) 450x12(20x8) 500x10 pbleg extension(drop sets)105,90,75x15jump squats:15,15,15leg curl(drop sets):80,70,60x15,15,14seated calf raise:70x15,15,15 today:40 minutes elipticalknee tuck(super setted with russian twists):15(6x50)x3 setsab roller:10,10,10side bend thang:25x15 30x15 Link to comment Share on other sites More sharing options...
bill1987 Posted June 30, 2012 Author Share Posted June 30, 2012 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 setsstraight bar pull downs(super setted with lat pull downs): 90x15(105x12) 90x15(90x15)barbell row overhand: drop sets 80,70,50x12barbell curls no rest between sets:40x15 50x15 60x10db curls: drop sets 35x7 25x10 20x16 21's 40 15 minutes stair stepper Link to comment Share on other sites More sharing options...
bill1987 Posted July 10, 2012 Author Share Posted July 10, 2012 yesterday: hilly 8 mile hike. Today: 20 minutes elipticalknee tuck 15,15ab roller 20,15ab crunch machine: 70x20 80x20 90x10side bend thang:25x15 30x15,1517 minutes eliptical Link to comment Share on other sites More sharing options...
bill1987 Posted July 12, 2012 Author Share Posted July 12, 2012 yesterday: 17 minutes stair stepperdb press:50x15 70x15 90x15 110x15 120x10barbell incline:85x12 95x12 105x10butterfly machine: 95x15,15,15cable cross overs:45x12 40x12 50x10dips(super setted with push ups):12(12) 10(10) 8(skull crushers:40x15 45x15 55x12rope pull downs(drop sets):90x12 80x12 60x10 today:20 minutes elipticalbarbell squats:45x15 95x15 115x15 165x10 185x7leg press(super setted with lunges 25x8) 270x12 360x12 450x12leg extension:105x15 120x15 135x15 jump squats:15,15,10seated calf raise:70x15,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted July 15, 2012 Author Share Posted July 15, 2012 thursday:14 minutes stair stepperbar 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:50x5,5cable 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 stepperpull ups:10,9,8deadlift:135x10 165x10 185x10 205x8 225x5barbell row overhand: 95x12 115x10 125x6123 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) Link to comment Share on other sites More sharing options...
bill1987 Posted July 18, 2012 Author Share Posted July 18, 2012 yesterday:circuit:30 leg lifts,1 minute plank, 30 push ups 3 setsknee tuck super setted with side crunch 9 mile hike today:22 minutes stair stepperdumbell press:60x15 80x15 100x15 120x12 140x9(pb for db's)db butterfly: 15x12 20x12 15x12barbell incline:95x12 105x10 115x8dips:20skullcrushers: 50x12 40x20dips:15,15rope pulldowns:80x12,12 70x15freemotion cable machine: 50x12,12 45x12 Link to comment Share on other sites More sharing options...
bill1987 Posted July 19, 2012 Author Share Posted July 19, 2012 30 minutes eliptical barbell squats: 45x15 95x15 115x5 135x15 155x12 175x9 195x5leg extension:105x15 120x15 135x15lunges 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) Link to comment Share on other sites More sharing options...
bill1987 Posted July 20, 2012 Author Share Posted July 20, 2012 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 3,3barbell military press:45x20 65x15 85x10seated delt raises:20x10 15x10,10smith machine thang super setted with barbell press hands facing inwardstraight bar pull ups super setted with leaning lat raisesL pull upslateral raise machine:8x8 15 minutes eliptical The shoulder workout was super tough and only took about a half an hour Link to comment Share on other sites More sharing options...
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