Monday, February 28, 2011
Sunday, February 20, 2011
Motivation
I will now be incorporating other things into my blog and make my workout journal in its own section!
That being said heres a motivational video
That being said heres a motivational video
Saturday, February 19, 2011
Journal Update - Day 20 - Arms
Dumbbell Curls
35x10
45x10
55x8
65x3
One Arm overhead extension
35x12
40x12
45x10
Machine Preacher Curl
140x10
155x10
170x10
185x8
Overhead EZ Bar Extension
95x12
115x12
145x6
115x10
Concentration Curls drop set with seated Hammer Curls
30x8 40x6
35x8 50x6
40x8 55x6
Rope Pushdowns
140x20
160x15
200x12
One Arm Pushdowns dropset with rope bicep curls
40x12 62.5x10
50x12 80x10
60x10 95x10
35x10
45x10
55x8
65x3
One Arm overhead extension
35x12
40x12
45x10
Machine Preacher Curl
140x10
155x10
170x10
185x8
Overhead EZ Bar Extension
95x12
115x12
145x6
115x10
Concentration Curls drop set with seated Hammer Curls
30x8 40x6
35x8 50x6
40x8 55x6
Rope Pushdowns
140x20
160x15
200x12
One Arm Pushdowns dropset with rope bicep curls
40x12 62.5x10
50x12 80x10
60x10 95x10
Tuesday, February 15, 2011
Journal Update - Day 19 - Chest
Incline Barbell
135x20
185x10
225x10
275x6
Flat Db Fly
70x10
80x10
90x10
Pec Deck
210x10
310x10
350x8
Hammer Strength Wide Chest( plates )
1 x 12
2 x 12
3 x 12
4 x 10
Machine Bench
160x10
205x10
One Arm Neutral DB
60x10
70x10
135x20
185x10
225x10
275x6
Flat Db Fly
70x10
80x10
90x10
Pec Deck
210x10
310x10
350x8
Hammer Strength Wide Chest( plates )
1 x 12
2 x 12
3 x 12
4 x 10
Machine Bench
160x10
205x10
One Arm Neutral DB
60x10
70x10
Monday, February 14, 2011
Journal Update - Day 19 - Back
Sorry I havn't been updating as much lately I've been getting busy, here's my routine from Saturday.
Lat Pulldowns
180x8
195x8
205x8
235x6
Seated Rows
205x10
250x10
270x10
295x8
Pullups drop set with barbell rows
8 reps 135x10
6 reps 185x10
6 reps 225x10
5 reps 135x10
Machine underhand rows
205x10
220x10
235x10
250x10
Lat Pushdowns
110x15
140x10
170x10
190x6
140x10
Hyperextensions
205x20
250x15
270x10
295x10
Lat Pulldowns
180x8
195x8
205x8
235x6
Seated Rows
205x10
250x10
270x10
295x8
Pullups drop set with barbell rows
8 reps 135x10
6 reps 185x10
6 reps 225x10
5 reps 135x10
Machine underhand rows
205x10
220x10
235x10
250x10
Lat Pushdowns
110x15
140x10
170x10
190x6
140x10
Hyperextensions
205x20
250x15
270x10
295x10
Saturday, February 12, 2011
Journal Update - Day 18 - Arms
Did arms yesterday and forgot to post it, made some prs on skullcrushers it was a good day.
About to go to the gym will post routine when I get back
About to go to the gym will post routine when I get back
Thursday, February 10, 2011
Journal Update - Day 17 - Chest
Flat Bench
135x12
185x10
205x10
225x10
275x12
Machine Flys
55x12
70x12
100x10
105x10
Pec Dec
250x15
310x12
370x8
Hammer Strength Incline One Hand
135x12
225x15
275x15
315x12
Cable Flys
50x12
70x10
90x10
120x6
135x12
185x10
205x10
225x10
275x12
Machine Flys
55x12
70x12
100x10
105x10
Pec Dec
250x15
310x12
370x8
Hammer Strength Incline One Hand
135x12
225x15
275x15
315x12
Cable Flys
50x12
70x10
90x10
120x6
Monday, February 7, 2011
Journal Update - Day 16 - Shoulders
Db Press
70x12
85x10
100x12
Hammer Plate Loaded Shoulder Press
225x8
315x8
365x5
Lateral DB Raise
30x12
35x10
40x10
Machine Side Raise
125x10
140x10
175x10
Plate Loaded Machine Shrugs (Seated)
225x12
315x10
365x10
DB Shrugs
100x15
100x15
Barbell Upright Rows Wide
95x10
95x10
105x12
70x12
85x10
100x12
Hammer Plate Loaded Shoulder Press
225x8
315x8
365x5
Lateral DB Raise
30x12
35x10
40x10
Machine Side Raise
125x10
140x10
175x10
Plate Loaded Machine Shrugs (Seated)
225x12
315x10
365x10
DB Shrugs
100x15
100x15
Barbell Upright Rows Wide
95x10
95x10
105x12
Sunday, February 6, 2011
Journal Update - Day 15 - Back
Dumbbell Rows
100x15
100x15
100x20
100x27
Close Grip Lat Pulldown
160x10
190x10
220x8
250x4
Low Pully Cable Row ( Wide handle )
175x10
205x10
250x6
295x8 ( close handle )
PullUps drop set with pushdowns
6 pullups then 50x10
5 pullups then 65x10
5 pullups then 72.5x10
5 pullups then 80x8
Deadlifts ( focus on lower back, dont touch plates to ground )
135x10
225x10
315x5
135x10
One Hand Hammer Strength Pulldown
2 plates x10
2 plates + 25 x6
2 plates x 8
100x15
100x15
100x20
100x27
Close Grip Lat Pulldown
160x10
190x10
220x8
250x4
Low Pully Cable Row ( Wide handle )
175x10
205x10
250x6
295x8 ( close handle )
PullUps drop set with pushdowns
6 pullups then 50x10
5 pullups then 65x10
5 pullups then 72.5x10
5 pullups then 80x8
Deadlifts ( focus on lower back, dont touch plates to ground )
135x10
225x10
315x5
135x10
One Hand Hammer Strength Pulldown
2 plates x10
2 plates + 25 x6
2 plates x 8
Friday, February 4, 2011
Journal Update - Day 14 - Arms
Had a quick arm workout using just core bicep and tricep exercises with my buddy before playing a good 3 hours of basketball.
Will be hitting the gym hard tomorrow and posting my workout
Will be hitting the gym hard tomorrow and posting my workout
Wednesday, February 2, 2011
Journal Update - Day 13 - Chest
Finally got to the gym today after it being closed for 3 days due to snow.
Barbell Flat Bench
135x15
225x10
250x8
275x10
300x4 225x12 drop set
Incline DB Flys
50x10
60x10
75x10
100x4
Pec Deck Machine
170x12
250x12
310x10
Hammer Strength Incline
2 Plates x12
2 Plates + 25 x 10
2 Plates x12
Machine Incline
205x12
250x12
305x10
205x10
Barbell Flat Bench
135x15
225x10
250x8
275x10
300x4 225x12 drop set
Incline DB Flys
50x10
60x10
75x10
100x4
Pec Deck Machine
170x12
250x12
310x10
Hammer Strength Incline
2 Plates x12
2 Plates + 25 x 10
2 Plates x12
Machine Incline
205x12
250x12
305x10
205x10
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