bill1987 Posted January 25, 2012 Share Posted January 25, 2012 deadlfit:135X10, 155X8, 175X5, 195X4, 135X10bar pull downs:105X10, 120X10 2 setsseated row: 90X10, 105X10, 105X8machine row: 90x10 2 sets 21's 50lb, 40lbhammercurls: 25x10, 30x8, 35x5, 30x 8 120 elevated sit ups, side crunches: 35X15 2 sets, 45X15. Felt good for most of the workout but my hands were stiff/sore after not sure if its because this is the first time i have done dead lifts in a few months or from something else... Any suggestions on other back/bicep exercises to do? or if the ones i'm doing now are adequate? Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted January 25, 2012 Share Posted January 25, 2012 Barbell rows!!! one armed rows. incline curls, preacher curls Link to comment Share on other sites More sharing options...
bill1987 Posted January 28, 2012 Author Share Posted January 28, 2012 chest/tri's bench: 115X10, 135x9, 145X5, 155X3, 145X7, 155X3incline with dumbells: 80X15, 90X12, 100X10butterfly machine:90X12, 105X12, 120X8skull crushers: 40X15, 45X15, 50X15pulldowns with rope thang: 70X15,80X15, 90X11 20 minutes of cardio. Ab machine: 70X20 2 sets, 80X20. side crunches on bend thing(horrible description i know): 10X15, 25X15 2 sets Link to comment Share on other sites More sharing options...
bill1987 Posted January 29, 2012 Author Share Posted January 29, 2012 Legs Squats: bar 10, 95X10, 115x8,115X8,135X4,115X8Leg extension machine:90x15 3 setsleg curl:70x15 2 sets,80x13seated leg curl:70X15 3 setsstanding calf raises:160X15, 180x15, 200x15lunges with dumbbells:50x15 3 sets 20 minutes of cardio.120 sit-ups, 40 ab roller, side crunches: 35X15 2 sets, 45x15 Link to comment Share on other sites More sharing options...
bill1987 Posted January 29, 2012 Author Share Posted January 29, 2012 shoulders press with bar/weights: bar 10,75X8, 85X8,95X6,95X5,95x5, barX10shrugs with dumbbells: 100X15, 110X15, 120x12dumbbell press:80x15, 90x12, 70x15face pulls:70x15,80x15,60x20rotator exercise 50 minutes of cardio on eliptical Link to comment Share on other sites More sharing options...
bill1987 Posted January 31, 2012 Author Share Posted January 31, 2012 ab's 120 leg liftsab machine 70x20 3 sets,80X20ab roller 50100 elevated oblique twists w/ 6lb ballside crunches 35X15, 45X15 2 sets cardio 45 minutes on stair stepper, moderate intensity. Felt good minus my legs still being a lil sore from the leg workout on Saturday Link to comment Share on other sites More sharing options...
bill1987 Posted February 2, 2012 Author Share Posted February 2, 2012 chest flat bench: 135x10,145x6, 155x4, 145x6, 165x1, 155x3, 135x9incline with dumbbells:80x15, 70x8(no rest between those two sets), 90x12dips: 10 10 10butterfly machine:90x12, 105x10, 120x7skull crushers with dumbbell: 35x15, 40x15, 50x12 120 elevated sit upsab machine: 60x20, 70x20 2 setsside crunch machine thang:10x15, 25x15(2 sets) 25 minutes cardio on elliptical fairly high intensity. Overall, the workout took about 80 minutes with no very many rest breaks so i was feeling it after... Link to comment Share on other sites More sharing options...
bill1987 Posted February 3, 2012 Author Share Posted February 3, 2012 abs 90 leg lifts5 minutes of plank, rotating each minute between regular and sideside crunches: 45X15, 35x15, 45x15ab machine:60X20, 80x20, 70x20 30 minutes on elliptical, 25 minutes on stair climber(both moderate intensity but i did get my heart rate up to 165 on stair climber) Link to comment Share on other sites More sharing options...
bill1987 Posted February 4, 2012 Author Share Posted February 4, 2012 25 minutes on elliptical fairly high intensity. back deadlifts:135x10, 185x7, 195x6, 205x5, 185x7barbell rows: 70x10 3 setsone armed rows: 40x12 2 sets bi's 21's 50hammercurls 30x10incline curls:15x10, 20x10 2 setspreacher curls: 20(plus whatever the bar weighs)x12 2 sets 101 elevated sit ups. side crunch bend thing: 10x15, 25x15 2 sets. ab roller :30. Overall, i felt pretty good but i am still trying to get my dead lift technique back(no pun intended haha) as this is something i have always struggled with but it seems to be getting better. This was also my first time doing one armed rows in awhile so again something i will have to work on... Link to comment Share on other sites More sharing options...
bill1987 Posted February 4, 2012 Author Share Posted February 4, 2012 cardio: 30 minutes on eliptical high intensity heart rate go up to about 160 then a five minute cool down. 15 minutes on stair stepper high intensity got my heart rate up to 170 then a five minute cool down. 90 leg lifts. ab machine 70x20 3 sets. side crunches: 45x15 3 sets Link to comment Share on other sites More sharing options...
bill1987 Posted February 5, 2012 Author Share Posted February 5, 2012 Was going to do squats/other leg stuff today but my back is still sore/tight from doing dead lifts on Friday so hopefully will be doing them tomorrow. Instead did some cardio: 30 minutes on elliptical moderate intensity(heart rate was around 150), then 10 minutes of high intensity(heart rate got up to 174). and 40 on the ab roller. Link to comment Share on other sites More sharing options...
bill1987 Posted February 7, 2012 Author Share Posted February 7, 2012 warmed up with 20 minutes of cardio on the stair stepper and got my heart rate up to 174 and 'climbed' 140 floors so it was defienlty a high intensity warm up lolz egs squats:45x10, 115x10, 125x7,135x6, 135x8, 135x4, 115x9lunges with dumbbells: 60x15 3 setsleg extensions:90x15,105x15,120x15leg curl:70x15, 80x15, 70x15standing calf raises:180x15, 200x15 2 setsseated calf raises:50x15,70x15, 80x15 ab machine:80x20 3 setsside bends thang: 25x15 3 sets each side. Cooking up some quinoa and broccoli for a post workout meal Just had an apple and some lentils and am now Link to comment Share on other sites More sharing options...
bill1987 Posted February 8, 2012 Author Share Posted February 8, 2012 cardio: 20 minutes on stair stepper moderate intensity heart rate ate 130ish, 20 minutes on elliptical after lifting higher intensity heart rate around 150. shoulders:barbell press: 45x10, 95x8, 85x9,85x7, 85x7,75x10dumbbell press:40x12 2 sets, 60x20dumbbell shrugs:110x15,120x15, 130x15facepulls:80x15,70x15,60x15 no rest between sets 90 leg lifts. 100 elevated oblique twists with 6lb ball. ab machine:60x30 3 sets. Rest day tomorrow as this was my 7th day in a row of going to da gym... Anyone have any recommendations for other shoulder exercises i should be doing? Link to comment Share on other sites More sharing options...
bill1987 Posted February 10, 2012 Author Share Posted February 10, 2012 25 minutes on elliptical high intensity. bench:115x10, 135x11, 145x7, 155x4, 165x2, 135x10incline with dumbbells:90x12,100x10, 100x10butterfly:105x12,10,10dips:15,12,12,10skull crushers:45x15,50x15,11 ab machine:80x20,20,20ab wheel 30side bend things: 25x15,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted February 11, 2012 Author Share Posted February 11, 2012 cardio: 35 minutes on eliptical moderate intensity heart rate around 135-140. Another 25 minutes on eliptical after doing abs, again moderate intensity. abs 90 leg liftsside crunches:45x15,15,15elevated oblique twists: 75 with 6lb ball and 25 with 6kg ball(not sure how much that is in pounds lol)ab machine:80x20,20,205 minutes of plank, alternating each minute between regular and side Link to comment Share on other sites More sharing options...
bill1987 Posted February 12, 2012 Author Share Posted February 12, 2012 From 2/11 Back/bi's: dead lift:135x10, 185x8,195x7,206x6,185x8. Bent over barbell rows(overhand and underhand):70x10,10,10. Lat pull downs:105x10, 120x10,90x20. Incline curls:20x10,10,10. 21's 50. Preacher curls :20x15,30x10,25x12. Hammer curls:60x12,50x12. 15 minutes on stair stepper before lifting 101 floors hr around 170. Link to comment Share on other sites More sharing options...
bill1987 Posted February 13, 2012 Author Share Posted February 13, 2012 Cardio: 50 minutes on elliptical moderate intensity heart rate around 140. Abs: 90 leg lifts. ab machine 60x25,25,30,25. Ab wheel 30, 15. Side bends thing 10x20,20,20. Link to comment Share on other sites More sharing options...
bill1987 Posted February 13, 2012 Author Share Posted February 13, 2012 10 minute warm up on stair stepper moderate intensity heart rate around 130. Shouldersdumbbell press:60x25,80x15,100x15,15lateral raises:10x12,12,12front raises:7.5x12, 10x12,12dumbbell shrugs:60x15, 65x15,70x12,60x15rear delt machine:45x12,60x12,75x12 100 elevated sit ups. elevated oblique twists with medicine ball:6x25,25 6kg(about 13 lbs)x25,30. side crunches:45x15,15,15. This was my first time working out early in the morning(around 7am) for quite some time and i felt really good! I wish i could do it more often and will have to try and do it more on the weekend (i was able to do it today cause i didn't work and when i work i go to the gym after). Link to comment Share on other sites More sharing options...
bill1987 Posted February 14, 2012 Author Share Posted February 14, 2012 40 minutes of cardio on elliptical, moderate intensity heart rate around 140. Link to comment Share on other sites More sharing options...
bill1987 Posted February 15, 2012 Author Share Posted February 15, 2012 15 minues on stair stepper 93 floors heart rate around 160. Squats: 45x10, 95x10,115x10,135x12,145x10,155x10. Dumbbell lunges 70x15,15 80x15. Leg extension machine 105x15, 120x15,15. Leg curl machine 70x15,15,15. Standing calf raises 200x15, 220x15 180x20. Seated calf raises 70x15 80x15 70x15. 90 leg lifts, ab machine: 70,80,90x20. Noticed a definite improvement in my squats not sure what it was from but ill take it lol Link to comment Share on other sites More sharing options...
bill1987 Posted February 17, 2012 Author Share Posted February 17, 2012 100 elevated sit ups, ab machine: 60x40,70x30,80x25, oblique twists:6x50,13x50. 25 minutes on stair stepper moderate intensity heart rate around 140. Chest/trisFlat bench: 115x10,135x10,155x6,145x8,135x9Close grip bench:95x10,10,10Incline with dumbbells:70x12,12,12,12Butterfly machine:90x15,15,12Dips:15,12,10,10 Link to comment Share on other sites More sharing options...
bill1987 Posted February 18, 2012 Author Share Posted February 18, 2012 90 leg lifts. Ab roller 30. Ab machine 80x20,20,20. Side crunches:45x15,15,15. Cardio 30 minutes on elliptical moderate intensity heart rate around 140. Link to comment Share on other sites More sharing options...
bill1987 Posted February 18, 2012 Author Share Posted February 18, 2012 15 warm up on stair stepper high intensity heart rate above 170, 106 floors. Dead lift: 135x10,155x10,175x8,195x8,205x5Pull ups(did between dead lift sets):7,7,6,5,5(30)Bent over barbell row: overhand 79x10,10,10 underhand 70x10,10,9Elevated curls:20x10,10,1021's:50Preacher curls:20x15,15 30x5Hammer curls:60x8,6 70x5 Plank 5 minutes alternating each minute between side and regular. Side bend things:25x15,15,15.Back felt much better today which I will attribute to my dead lift technique getting better if only slightly haha Link to comment Share on other sites More sharing options...
bill1987 Posted February 21, 2012 Author Share Posted February 21, 2012 Went on a fairly mellow 4 mile hike and even though the outside time was nice it was foggy so no view at the top. Cardio:15 minute warm up on stair stepper high intensity got heart rate above 170, 111 floors Military press: 45x10,65x10,75x10,85x7,95x5,85x7Shrugs with dumbbelss:130x12,12,12Dumbbell press:60x15,80x12,90x12,100x12Lat raises:10x12,12,12Front raises:5x12 10x12,12 90 leg lifts, ab machine:70x20,20 80x20, elevated oblique twists:6x50 13x25,25,25 Link to comment Share on other sites More sharing options...
bill1987 Posted February 22, 2012 Author Share Posted February 22, 2012 20 minutes stair stepper moderate intensity heart rate around 130, 103 floors. Squats: 45x12, 115x10,135x10,145x10,155x10,165x8,135x15.Lunges with dummbells: 70x15,15 80x15 90x12 80x15Standing calf raise machine: 200x20 220x20 240x20Leg curl machine:70,60,50x15 no rest between sets Elevated sit ups:25,35,35,36(131)Side bend thing:25x15,15,15 Link to comment Share on other sites More sharing options...
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