Showing posts with label Workouts. Show all posts
Showing posts with label Workouts. Show all posts
Friday, September 22, 2017
Friday, March 27, 2015
3/27/15 Workout - Fullbody
Leg Press
180 lb x 10 reps
360 lb x 10 reps
410 lb x 10 reps
460 lb x 6 reps
500 lb x 5 reps
Leg Extensions
50 lb x 10 reps
70 lb x 10 reps
80 lb x 10 reps
90 lb x 10 reps
110 lb x 8 reps
Leg Press
190 lb x 10 reps
250 lb x 10 reps
310 lb x 10 reps
350 lb x 10 reps
Close-Grip Front Lat Pulldown
60 lb x 10 reps
90 lb x 7 reps
Seated Cable Row
60 lb x 10 reps
90 lb x 7 reps
EZ-Bar Curl
50 lb x 5 reps
50 lb x 5 reps
50 lb x 5 reps
Hammer Dumbbell Curl
10 lb x 20 reps
10 lb x 20 reps
10 lb x 20 reps
Machine Preacher Curls
80 lb x 6 reps
80 lb x 6 reps
60 lb x 6 reps
50 lb x 9 reps
40 lb x 10 reps
30 lb x 16 reps
Bent Over Barbell Row
95 lb x 20 reps
115 lb x 15 reps
125 lb x 10 reps
Triceps Pushdown
50 lb x 15 reps
40 lb x 15 reps
30 lb x 15 reps
20 lb x 20 reps
Machine Chest Press
60 lb x 25 reps
Goblet Squat (dumbbell)
20 lb x 10 reps
20 lb x 10 reps
Sumo Deadlift
75 lb x 5 reps
75 lb x 5 reps
Walking (treadmill)
00:18:00
Thursday, March 26, 2015
3/26/15 Workout - Fullbody
AM Workout (weight/reps)
Leg Press
90/10, 90/10, 90/10, 90/10, 90/10
Cable Rows
90/10, 90/10, 90/10, 90/10, 90/10
Bench Press
95/15, 135/10, 185/10, 195/10, 225/6
Overhead Press
45/15, 65/5, 55/10, 55/10, 60/10
Deadlifts
135/10, 185/5, 225/5, 315/1, 315/1
Shrugs
135/10, 135/15, 135/20, 135/15, 135/10
Face Pulls
25/20, 30/10, 40/10, 50/10, 60/10
Hammer Stength Incline Chest Press
60/10, 80/10, 100/10, 120/10, 140/10
Cybex Flyes
80/10, 70/8, 60/10, 50/10, 40/15
Leg Press
90/10, 90/10, 90/10, 90/10, 90/10
Cable Rows
90/10, 90/10, 90/10, 90/10, 90/10
Bench Press
95/15, 135/10, 185/10, 195/10, 225/6
Overhead Press
45/15, 65/5, 55/10, 55/10, 60/10
Deadlifts
135/10, 185/5, 225/5, 315/1, 315/1
Shrugs
135/10, 135/15, 135/20, 135/15, 135/10
Face Pulls
25/20, 30/10, 40/10, 50/10, 60/10
Hammer Stength Incline Chest Press
60/10, 80/10, 100/10, 120/10, 140/10
Cybex Flyes
80/10, 70/8, 60/10, 50/10, 40/15
Friday, March 20, 2015
3/20/15 Workout - Fullbody
AM Workout (weight/reps)
Goblet Squats
20/10, 20/10, 30/10
Sumo Dumbbell Squats
75/10, 75/6, 75/6
Deadlifts
135/5, 185/3, 225/2, 275/1, 315/3, 365/1
Leg Press
145/20, 145/20, 145/20, 145/20,
410/5, 410/5, 410/5, 450/5, 500/3
Leg Extensions
30/20, 50/20, 70/20, 70/20
Goblet Squats
30/20
Treadmill
10 minutes
Cybex High Flyes
30/40, 80/6, 70/10, 60/10, 50/15
Hammer Stength Incline Chest Press
80/12, 60/20, 40/15
Seated Cable Rows
50/30, 210/5, 225/3, 240/2, 255/3
Goblet Squats
20/10, 20/10, 30/10
Sumo Dumbbell Squats
75/10, 75/6, 75/6
Deadlifts
135/5, 185/3, 225/2, 275/1, 315/3, 365/1
Leg Press
145/20, 145/20, 145/20, 145/20,
410/5, 410/5, 410/5, 450/5, 500/3
Leg Extensions
30/20, 50/20, 70/20, 70/20
Goblet Squats
30/20
Treadmill
10 minutes
Cybex High Flyes
30/40, 80/6, 70/10, 60/10, 50/15
Hammer Stength Incline Chest Press
80/12, 60/20, 40/15
Seated Cable Rows
50/30, 210/5, 225/3, 240/2, 255/3
Thursday, March 19, 2015
3/19/15 Workout - Arm Day
AM Workout (weight/reps)
Goblet Squats
20/10, 30/10, 40/10, 50/10
Close Grip Bench Press
95/20, 105/15, 115/10, 145/10,
165/3, 165/8, 95/20
One Arm Pressdowns
30/20, 30/20, 40/15, 50/5
One Arm Overhead Extensions
20/10, 10, 10
Cable Kickbacks
20/10, 10, 10
Cybex Tricep Extensions
100/2, 80/6, 60/5, 50/5, 40/5, 30/6, 20/30
Lying Dumbbell Tricep Extensions
15/12
Cybex Overhead Extensions
10/50, 20/20, 30/20, 40/10, 50/6
Incline Dumbbell Curls
10/15, 10/15, 10/15
Hammer Dumbbell Curls
5/20, 10/10, 15/10, 20/10,
15/10, 10/10, 5/10
Cybex Preacher Curls
60/5,40/8, 30/12, 30/14, 30/10
Cable Rows
150/8, 135/8, 120/12, 105/20
Treadmill
16 minutes
Goblet Squats
20/10, 30/10, 40/10, 50/10
Close Grip Bench Press
95/20, 105/15, 115/10, 145/10,
165/3, 165/8, 95/20
One Arm Pressdowns
30/20, 30/20, 40/15, 50/5
One Arm Overhead Extensions
20/10, 10, 10
Cable Kickbacks
20/10, 10, 10
Cybex Tricep Extensions
100/2, 80/6, 60/5, 50/5, 40/5, 30/6, 20/30
Lying Dumbbell Tricep Extensions
15/12
Cybex Overhead Extensions
10/50, 20/20, 30/20, 40/10, 50/6
Incline Dumbbell Curls
10/15, 10/15, 10/15
Hammer Dumbbell Curls
5/20, 10/10, 15/10, 20/10,
15/10, 10/10, 5/10
Cybex Preacher Curls
60/5,40/8, 30/12, 30/14, 30/10
Cable Rows
150/8, 135/8, 120/12, 105/20
Treadmill
16 minutes
Wednesday, March 18, 2015
3/18/15 Workout - Back Day - 30 minute workout
AM Workout (weight/reps)
Goblet Squats
20/10, 15, 20
Deadlifts
135/10, 10
225/3
275/3
325/3
Sumo Deadlifts
135/10, 10
Shrugs
135/20, 20
Back Extension
70/30
Leg Curls
60/20
Goblet Squats
20/10, 15, 20
Deadlifts
135/10, 10
225/3
275/3
325/3
Sumo Deadlifts
135/10, 10
Shrugs
135/20, 20
Back Extension
70/30
Leg Curls
60/20
Tuesday, March 17, 2015
3/17/15 Workout - Chest Day II - Happy St Patrick's Day
PM Workout (weight/reps)
Incline Bench Press
65/15
85/10
105/10
105/10
105/10
105/10
115/10
125/10
135/10
125/15
Incline Bench Press
65/15
85/10
105/10
105/10
105/10
105/10
115/10
125/10
135/10
125/15
Monday, March 16, 2015
3/16/15 Workout - Chest Day
AM Workout (weight/reps)
Bench Press
95/10, 135/8, 185/5, 225/5, 225/5
Hammer Strength Incline Chest Press
80/15, 100/8, 120/6
Cybex High Flyes
80/10, 70/10
superset
Cybex Flyes
80/10, 70/8
Cybex Chest Press
60/20
Cybex Overhead Press
40/10
Bench Press
95/10, 135/8, 185/5, 225/5, 225/5
Hammer Strength Incline Chest Press
80/15, 100/8, 120/6
Cybex High Flyes
80/10, 70/10
superset
Cybex Flyes
80/10, 70/8
Cybex Chest Press
60/20
Cybex Overhead Press
40/10
Friday, March 13, 2015
3/13/15 Workout - Friday the 13th Back Day
AM Workout (weight/reps)
Deadlifts
135/8, 135/8, 225/3, 225/3, 315/1, 315/1
Shrugs
135/20, 135/20
Sumo Deadlifts
135/10, 185/5
Cable Rows
90/20
Seated Rope Rows
50/20, 60/10
Pulldown-to-Rows
60/10
Cybex Pulldowns
150/10
Deadlifts
135/8, 135/8, 225/3, 225/3, 315/1, 315/1
Shrugs
135/20, 135/20
Sumo Deadlifts
135/10, 185/5
Cable Rows
90/20
Seated Rope Rows
50/20, 60/10
Pulldown-to-Rows
60/10
Cybex Pulldowns
150/10
Thursday, March 12, 2015
3/12/15 Workout - Leg Presses
AM Workout (weight/reps)
Leg Press
90/20, 180/20, 270/10, 360/10, 410/6,
460/6, 500/4, 270/10, 180/15, 90/20
Leg Press
90/20, 180/20, 270/10, 360/10, 410/6,
460/6, 500/4, 270/10, 180/15, 90/20
Wednesday, March 11, 2015
3/10/15 Workout - Bench and Deadlifts
AM Workout (weight/reps)
Bench Press
65/20, 95/15, 135/6, 225/5,
225/5, 225/5, 225/6, 185/5, 135/8
Deadlifts
135/5, 225/5, 275/2, 325/1
Bench Press
65/20, 95/15, 135/6, 225/5,
225/5, 225/5, 225/6, 185/5, 135/8
Deadlifts
135/5, 225/5, 275/2, 325/1
Monday, March 9, 2015
3/9/15 Workout - Fullbody
AM Workout (weight/reps)
Leg Press
90/10, 180/10, 270/6, 360/5
Deadlifts
135/5, 225/5, 275/1, 305/1, 225/5
Cybex Chest Press (Burnouts)
50/20, 90/10, 110/5, 90/5, 80/5, 70/5,
60/5, 50/10, 40/10, 30/20, 20/30, 10/20
Leg Press
90/10, 180/10, 270/6, 360/5
Deadlifts
135/5, 225/5, 275/1, 305/1, 225/5
Cybex Chest Press (Burnouts)
50/20, 90/10, 110/5, 90/5, 80/5, 70/5,
60/5, 50/10, 40/10, 30/20, 20/30, 10/20
Friday, March 6, 2015
3/6/15 Workout - Back (15 sets)
AM Workout (weight/reps)
Bent-Over Rows
95/20, 95/10, 135/10,
145/8, 155/6, 185/6, 205/4
Seated Cable Rows
60/20, 90/10, 120/6, 150/3, 180/3
Cybex Pulldowns
110/15, 150/6, 210/3
Bent-Over Rows
95/20, 95/10, 135/10,
145/8, 155/6, 185/6, 205/4
Seated Cable Rows
60/20, 90/10, 120/6, 150/3, 180/3
Cybex Pulldowns
110/15, 150/6, 210/3
Thursday, March 5, 2015
3/5/15 Workout - Fullbody (12 sets) - Pre-Workout used was BSN Hyper-FX
AM Workout (weight/reps)
Bench Press
95/10, 135/10, 225/3, 225/5, 225/5
Cybex High Flyes
70/10, 70/10, 70/10, 70/10
Deadlifts
135/10, 225/5, 275/3
Bench Press
95/10, 135/10, 225/3, 225/5, 225/5
Cybex High Flyes
70/10, 70/10, 70/10, 70/10
Deadlifts
135/10, 225/5, 275/3
Wednesday, March 4, 2015
3/4/15 Workout - Leg Press, Deadlifts, Shrugs
AM Workout (weight/reps)
Leg Press
90/30, 180/10, 270/10, 360/5, 410/5, 460/2
Sumo Deadlifts
135/10, 225/4
Deadlifts
225/3, 315/1, 315/1, 135/10
Shrugs
135/10, 135/10, 135/10
Leg Press
90/30, 180/10, 270/10, 360/5, 410/5, 460/2
Sumo Deadlifts
135/10, 225/4
Deadlifts
225/3, 315/1, 315/1, 135/10
Shrugs
135/10, 135/10, 135/10
Subscribe to:
Posts (Atom)