Yesterday I went in there and did as much as I could in 30 mins after work. Don't like being rushed but i had to get to the bus a lil after 5pm... I did go up in weight for some of the exercises so that made me smile :) Booya!
1a: Chin Ups (Assisted)
Set 1: 8lbs 10 reps
Set 2: 10lbs 10 reps
Set 3: 25lbs 10 reps
1b: Straight Arm Pulldowns
Set 1: 25lbs 12 reps
Set 2: 25lbs 12 reps
Set 3: 25lbs 12 reps
1c: EZ Barbell Curls
Set 1: 40lbs 10 reps
Set 2: 40lbs 10 reps
Set 3: 40lbs 10 reps
1d: Seated Rows (Close Grip)
Set 1: 55lbs 12 reps
Set 2: 55lbs 12 reps
Set 3: 55lbs 12 reps
2a: Single Dumbbell Rows (10 each side) 25lbs 20 reps
2a: Single Dumbbell Rows
Set 1: 25lbs 20 reps
Set 2: 25lbs 20 reps
2b: Military Shoulder Press w/ Dumbbells
Set 1: 20lbs 10 reps
Set 2: 20lbs 10 reps
Set 3: 20lbs 10 reps
2c: Tricep Dips (Assisted)
Set 1: 10lbs 10 reps
Set 2: 10lbs 10 reps
Set 3: 10lbs 10 reps
Workout Time: 30 minute(s)
Workout Date: 276 days ago
275 days ago at 8:17alink
Went up in weight and pushed myself because I had my superstars on my mind and their determination drove my motivation to go harder yesterday. Wanted to go heavier, but I have to watch my knees when working the squat rack. :(
1a: Lunges (10 reps each leg)
Set 1: 75lbs 20 reps
Set 2: 75lbs 20 reps
Set 3: 75lbs 20 reps
1b: Leg Extensions
Set 1: 100lbs 10 reps
Set 2: 115lbs 10 reps
Set 3: 130lbs 10 reps
1c: Calf Machine
Set 1: 260lbs 15 reps
Set 2: 280lbs 10 reps
Set 3: 300lbs 10 reps
2a: Deep Squats
Set 1: 85lbs 10 reps
Set 2: 85lbs 10 reps
Set 3: 85lbs 10 reps
2b: Glute Bridge Pulses on the Ball
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
2c: Pilates Ball Wall Squats
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Treadmill (HIIT, Jog Speed 4.5, Run spd 7.0) 141 calories 1.56 miles 00:20
Workout Time: 1 hour(s)
Workout Date: 277 days ago
276 days ago at 8:18alink
Rocked it like no other today and took my time! 4 sets of everything, then two sets of abs! RAWR! ;-P This is a HUGE ass list of awesomeness! :D
1a: Tricep Pulldowns 25lbs 12 reps
Tricep Pulldowns
Set 1: 25lbs 12 reps
Set 2: 25lbs 12 reps
Set 3: 25lbs 12 reps
1b: Seated Rows
Set 1: 55lbs 12 reps
Set 2: 55lbs 10 reps
Set 3: 55lbs 12 reps
Set 4: 55lbs 12 reps
1c: Lat Pulldowns
Set 1: 55lbs 10 reps
Set 2: 55lbs 10 reps
Set 3: 55lbs 10 reps
Set 4: 55lbs 10 reps
Set 5: 55lbs 10 reps
1d: EZ Bar Barbell Curls
Set 1: 30lbs 10 reps
Set 2: 30lbs 10 reps
Set 3: 30lbs 10 reps
Set 4: 30lbs 10 reps
2a: High Cable Rows
Set 1: 35lbs 12 reps
Set 2: 35lbs 12 reps
Set 3: 35lbs 12 reps
Set 4: 35lbs 12 reps
2b: Straight Arm Pulldowns
Set 1: 25lbs 12 reps
Set 2: 25lbs 12 reps
Set 3: 25lbs 12 reps
Set 4: 25lbs 12 reps
2c: Barbell Push Ups
Set 1: 15 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 12 reps
2d: Overhead Barbell Shoulder Press
Set 1: 30lbs 10 reps
Set 2: 30lbs 10 reps
Set 3: 30lbs 10 reps
Set 4: 30lbs 10 reps
3a: Single Dumbell Rows (10 each arm) 25lbs 20 reps
3a: Single Dumbell Rows
Set 1: 25lbs 20 reps
Set 2: 25lbs 20 reps
Set 3: 25lbs 20 reps
3b: Reverse Butterflies
Set 1: 12lbs 10 reps
Set 2: 12lbs 10 reps
Set 3: 12lbs 10 reps
Set 4: 12lbs 10 reps
3c: Dumbell Curls (10 each arm, alternating)
Set 1: 15lbs 20 reps
Set 2: 15lbs 20 reps
Set 3: 15lbs 20 reps
Set 4: 15lbs 20 reps
3d: Assisted Dips
Set 1: 8lbs 10 reps
Set 2: 8lbs 10 reps
Set 3: 8lbs 10 reps
Set 4: 8lbs 10 reps
Workout Time: 1 hour(s) 30 minute(s)
Workout Date: 281 days ago
281 days ago at 12:09plink
Needed a release from all the crap that happened this morning and a bit from yesterdays drama. Mission accomplished... I couldn't move after I was done. My legs were completely dead. Pays off to be pissed when you walk thru that gym door.
Stairmaster Freeclimber (26 floors) 0.54 miles 00:05
1a: Squats
Set 1: 65lbs 12 reps
Set 2: 65lbs 12 reps
Set 3: 65lbs 12 reps
1b: Leg Ext
Set 1: 85lbs 10 reps
Set 2: 85lbs 10 reps
Set 3: 85lbs 10 reps
1c: Leg Curls
Set 1: 50lbs 10 reps
Set 2: 50lbs 10 reps
Set 3: 50lbs 10 reps
2a: Lunges (10 each leg)
Set 1: 65lbs 10 reps
Set 2: 65lbs 10 reps
Set 3: 65lbs 10 reps
2b: Calf Machine
Set 1: 240lbs 15 reps
Set 2: 240lbs 15 reps
Set 3: 240lbs 15 reps
3a: Green Band Squats 15 reps
Green Band Squats 15 reps
3b: Green Band Lunges
Set 1: 15 reps
Set 2: 15 reps
3c: Green Band Glute Kickbacks
Set 1: 15 reps
Set 2: 15 reps
3d: Green Band Side Kicks
Set 1: 15 reps
Set 2: 15 reps
Workout Time: 1 hour(s)
Workout Date: 320 days ago
Legs
Your legs have very strong muscles. No matter which leg workout routine you choose, you'll find that...
320 days ago at 3:28plink
hardcore. all i gotta say! rawr! I was a sweaty MESS! 4 MILES!!
Stairmaster Freeclimber - Intervals 4.07 miles 00:45
Workout Time: 30 minute(s)
Workout Date: 326 days ago
Cardio
Cardio workout represents a vital component of the fitness. Without cardio workout it will be tough ...
326 days ago at 11:23alink
