Jump to content

Ryofire's Journal


Recommended Posts

  • Replies 296
  • Created
  • Last Reply

Top Posters In This Topic

Bosu Ball Squat: BW 1x15

 

One legged Squat (while holding rail): BW 1x10

 

Leg Press Machine: 405lbs 1x10; 380lbs 1x12

 

Plantar/Dorsi Flexion Calf Raise On Leg Press Machine: 405lbs 1x10; 380lbs 1x12

 

Hip Adduction: 190lbs 1x10; 175lbs 1x12

 

Hip Abduction 175lbs 1x10; 160lbs 1x15

 

Run and walk for carido

Link to comment
Share on other sites

  • 2 weeks later...
  • 2 weeks later...

15 minutes HIIT

 

Machine Bicep Curl: 50lbs 1x10; 40lbs 1x12

 

Lat Pulldown: 142.5lbs 1x6; 127.5lbs 1x10

 

Bicycle Crunch: BW 2x15

 

Transverse Vaccum: 3x60seconds

 

Chest Raise: BW 1x15

 

Crunch/Reverse Crunch Machine: 70lbs 2x12

 

Back Extension Machine: 220lbs 2x12

 

15 Minutes HIIT

 

Punching on the Bag a little

 

Stretching as a cooldown

Link to comment
Share on other sites

  • 2 weeks later...

Stretching before hand.

 

30 minutes HIIT

 

Barbell Bicep Curl: 65lbs 1x9; 55lbs 1x12

 

Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12

 

Bicycle Crunch: BW 2x15

 

Transverse Vaccum: 3x60seconds

 

Chest Raise: BW 1x15

 

Crunch/Reverse Crunch Machine: 70lbs 2x12

 

Back Extension Machine: 220lbs 2x12

Link to comment
Share on other sites

  • 2 weeks later...

Stretching before hand.

 

30 minutes HIIT

 

EZ Curl Bar Bicep Curl: 45lbs 1x12; 35lbs 1x15

 

Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12

 

Bicycle Crunch: BW 2x15

 

Transverse Vaccum: 3x60seconds

 

Chest Raise: BW 1x15

 

Crunch/Reverse Crunch Machine: 70lbs 2x12

 

Back Extension Machine: 230lbs 1x8; 220lbs 1x12

Link to comment
Share on other sites

  • 4 weeks later...
  • 2 months later...

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...