Gymga

Warmup and Stretch: 6 mins
Great! Increased weight!!

Barbell Deadlift
Set 1: 180lbs 6 reps
Set 2: 180lbs 8 reps
Set 3: 170lbs 10 reps
Set 4: 160lbs 12 reps
T-Bar Row
Set 1: 130lbs 6 reps
Set 2: 120lbs 8 reps
Set 3: 110lbs 10 reps
Set 4: 100lbs 12 reps
Lat Pulldown
Set 1: 160lbs 6 reps
Set 2: 150lbs 8 reps
Set 3: 140lbs 10 reps
Set 4: 130lbs 10 reps
Barbell Shrug
Set 1: 180lbs 6 reps
Set 2: 180lbs 8 reps
Set 3: 170lbs 10 reps
Set 4: 160lbs 12 reps
Dumbbell Shrug
Set 1: 100lbs 6 reps
Set 2: 95lbs 8 reps
Set 3: 90lbs 10 reps
Set 4: 85lbs 12 reps
Rope Crunches
Set 1: 65lbs 12 reps
Set 2: 67.5lbs 12 reps
Set 3: 72.5lbs 12 reps
Weighted Side Twists
Set 1: 50lbs 15 reps
Set 2: 50lbs 15 reps
Crunch Machine
Set 1: 90lbs 15 reps
Set 2: 70lbs 20 reps
Treadmill Incline Walk 00:10

Workout Time: 1 hour(s) 16 minute(s)
Workout Date: 656 days ago

655 days ago at 3:25plink

Wore 20lb. weight vest. Felt sluggish today...really struggled through this one, but got it done!

Slow Motion 3 in 1 Push Ups 20lbs 15 reps
In & Out Shoulder Flys 15lbs 16 reps
Chair Dips (2chairs alternating leg up every 5) 30 reps
Plange Push Ups 20lbs 10 reps
Pike Presses 20lbs 8 reps
Side Tri Rises 20lbs 24 reps
Floor Flys 20lbs 16 reps
Scarecrows 22.5lbs 8 reps
Overhead Tricep Extensions 25lbs 8 reps
Two Twitch Speed Push Ups 20lbs 22 reps
Y Presses 25lbs 8 reps
Lying Tricep Extensions 30lbs 8 reps
Side to Side Push Ups 20lbs 10 reps
Pour Flys 12.5lbs 8 reps
Side Leaning Tricep Extensions 22.5lbs 19 reps
One Arm Push Ups 20lbs 6 reps
Weighted Circles 7.5lbs 40 reps
Throw the Bomb 30lbs 11 reps
Plyo Push Ups 20lbs 7 reps
Slo Mo Throws 12.5lbs 8 reps
Front to Back Tricep Extensions 25lbs 18 reps
One Arm Balance Push Ups 20lbs 8 reps
Fly Row Presses 22.5lbs 7 reps
Dumbbell Cross Body Blows 35lbs 25 reps
Ab Ripper X 356 reps

Workout Time: 1 hour(s) 16 minute(s)
Workout Date: 827 days ago

826 days ago at 3:55plink

Wanna work out legs and back...stupid torn ligament in my left heel is killin me!!! Damn it!!!

829 days ago at 9:41alink

20lb. Weight Vest

Alternating Shoulder Press
Set 1: 35lbs 8 reps
Set 2: 35lbs 8 reps
In & Out Bicep Curl
Set 1: 25lbs 16 reps
Set 2: 30lbs 12 reps
Two Arm Tricep Kickbacks
Set 1: 22.5lbs 9 reps
Set 2: 25lbs 8 reps
Deep Swimmer's Press
Set 1: 30lbs 8 reps
Set 2: 30lbs 5 reps
Full Supination Concentration Curls
Set 1: 30lbs 7 reps
Set 2: 30lbs 7 reps
Chair Dips (2chairs alternating leg up every 5)
Set 1: 35 reps
Set 2: 30 reps
Upright Rows
Set 1: 30lbs 8 reps
Set 2: 30lbs 8 reps
Static Arm Curls
Set 1: 30lbs 16 reps
Set 2: 30lbs 16 reps
Flip Grip Twist Tricep Kickbacks
Set 1: 20lbs 8 reps
Set 2: 20lbs 8 reps
Two Angle Shoulder Flys
Set 1: 15lbs 16 reps
Set 2: 15lbs 16 reps
Crouching Cohen Curls
Set 1: 35lbs 8 reps
Set 2: 35lbs 8 reps
Lying Down Tricep Extensions
Set 1: 35lbs 8 reps
Set 2: 35lbs 8 reps
In & Out Straight Arm Shoulder Flys
Set 1: 15lbs 16 reps
Set 2: 15lbs 16 reps
Congdon Curls
Set 1: 35lbs 8 reps
Set 2: 35lbs 8 reps
Side Tri Rises
Set 1: 40 reps
Set 2: 54 reps
Ab Ripper X 356 reps

Workout Time: 1 hour(s) 15 minute(s)

P90X Shoulder and Arms

Potent combination of pressing, curling, and fly movements that will leave you stronger.

 

829 days ago at 9:39alink

Currently have a torn ligament in my heel, but that isn't stopping me! I do all my home workouts with a 20lb. weight vest.

Standard Push Ups
Set 1: 20lbs 25 reps
Set 2: 20lbs 20 reps
Wide Front Pull Ups
Set 1: 20lbs 11 reps
Set 2: 20lbs 9 reps
Military Push Ups
Set 1: 20lbs 14 reps
Set 2: 20lbs 15 reps
Reverse Grip Chin Ups
Set 1: 20lbs 10 reps
Set 2: 20lbs 10 reps
Wide Fly Push Ups
Set 1: 20lbs 15 reps
Set 2: 20lbs 9 reps
Closed Grip Overhand Pull Ups
Set 1: 20lbs 10 reps
Set 2: 20lbs 9 reps
Decline Push Ups 20lbs 9 reps
Heavy Pants
Set 1: 20lbs 10 reps
Set 2: 52.5lbs 8 reps
Set 3: 52.5lbs 9 reps
Diamond Push Ups
Set 1: 20lbs 11 reps
Set 2: 20lbs 8 reps
Lawnmowers
Set 1: 52.5lbs 20 reps
Set 2: 52.5lbs 20 reps
Dive Bomber Push Ups
Set 1: 20lbs 15 reps
Set 2: 20lbs 16 reps
Back Flys
Set 1: 40lbs 8 reps
Set 2: 40lbs 10 reps
Ab Ripper X 356 reps

Workout Time: 1 hour(s) 15 minute(s)
Workout Date: 834 days ago

829 days ago at 9:32alink