Leg Workout Thursday
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Box Squats:
1 x 15(135)
2x 10 (225)
3 x 8 (275)
4 x 8 (275)
5 x 15 (185)
6 x 15 (135)
Dumbell Semi Stiff Leg Deadlifts: (went for pump here)
1 x 12 (70)
2 x 10 (80)
3 x 10 (90)
4 x 10 (100)
Smith Machine Lunge:
1 x 12 (90)
2 x 10 (110)
3 x 10 (120)
Seated Leg Curl:
1 x 10 (100)
2 x 10 (110)
3 x 10 (120)
3 x 10 (130)
Leg Press Calf Raise:
4 x of 10 reps feet straight, 10 reps feet pointed out, 10 reps reverse calf raise,
10 -15 minutes of stretching
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on 2/14/2008
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9.4
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Back Workout Monday
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Straight Bar Chin Ups: 7 - 12 reps (pretty much however many I could get)
Rack Pulls: 4 x 6 - 15 reps
One Arm Dumbell Row: 4 x 6 - 10 reps
Lat Pulldown: 4 x 8 - 15 reps
Pullover Machine: 4 x 8 -12 reps
Forarms:
Barbell Wrist Curl superset w/ reverse barbell wrist curl: 4 x 15 reps
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on 2/12/2008
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1 |
11
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Another Workout
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Arms:
Triceps:
Dips: 4 x 8 - 10 reps (3 sets with weight)
Barbell Skull Crusher: 4 x 8 - 10 reps
Dumbell Extention: 4 x 8 - 10 reps
One Arm Cable Pushdown: 4 x 10 - 15 (get that lil extra pump that the end)
Biceps:
Barbell Curl: 4 x 8 - 10 reps
Incline Dumbell Alternating Curl: 4 x 8 - 10 reps
One Arm Preacher Machine Curl: 4 x 10 reps w/ dropset 10 reps
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on 2/10/2008
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0 |
6.1
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My Workout Today
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Legs:
Plate Leg Press:
1 x 15 (270)
2 x 12 (450)
3 x 10 (540)
4 x 10 (630)
5 x 8 (720)
Front Barbell Squats:
1 x 10 (135)
2 x 10 (155)
3 x 8 (185)
Barbell Stiff Leg Deadlifts:
1 x 15 (135)
2 x 10 (225)
3 x 8 (275)
Walking Lunges: 4 times across the gym
Machine Leg Curl:
1 x 12 (100)
2 x 10 (110)
3 x 10 (120)
4 x 8 (130)
Calves: Standing Calf Press: 3 x 12 - 15 reps
Abs: Decline Bench Situps: 3 x 10 - 25 reps
About 10 minutes of stretching after
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on 2/8/2008
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9.7
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