just another gym log from tangy
monday was chest day.
incline db press (overhead) 15 x 10 15 x 10 25 x 10 25 x 10 30 x 10 35 x 8 35 x 8 db bench press 30 x 10 30 x 10 30 x 10 30 x 8 delt flys 20 x 10 20 x 10 20 x 10 pec deck 55 x 10 80 x 10 100 x 10 100 x 10 100 x 10 100 x 4 seated chest press 80 x 10 80 x 10 80 x 10 80 x 8 |
leg day
squats (in a smith rack yuck - but this gym ain't got nuffin' else)
65 x 8 65 x 8 95 x 8 95 x 8 95 x 8 95 x 8 seated leg press 70 x 10 70 x 10 130 x 10 130 x 10 130 x 10 130 x 10 130 x 10 seated ham curl (per side) 30 x 8 30 x 8 50 x 8 50 x 8 50 x 8 50 x 8 db shoulder press 20 x 8 20 x 8 30 x 8 25 x 8 25 x 8 db shoulder raise (asshat socializer free weight hogs) 12 x 10 12 x 10 12 x 10 20 x 10 |
Seated Lat Pulldowns (2 warm up sets, 4 working sets of 8 reps each)
> 27.5 x 8 35 x 8 42.5 x 8 40 x 8 40 x 8 > Seated Cable Rows (4 working sets) > 35 x 8 40 x 8 40 x 8 40 x 8 Hyperextensions (5 count ~ the top) (4 working sets) > 5 5 5 5 5 x 25 Standing Tricep pulldowns (inverse grip) (2 warm up sets, 4 working sets) > 35 x 8 35 x 8 47.5 x 8 47.5 x 8 47.5 x 8 47.5 x 8 Laying Db skullcrushers (4 working sets) > 25 x 6 25 x 8 25 x 8 25 x 7 |
saturday - 1 hour caving - kinda like rock climbing only different. :) for the purpose/intent of this journal, I'll call it an hour of medium intensity cardio.
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monday was chest day.
bench press 65 x 10 85 x 10 115 x 8 125 x 1 115 x 8 incline db chest press 20 x 10 20 x 10 25 x 10 30 x 8 30 x 8 30 x 8 pec flyes 20 x 10 20 x 10 20 x 8 20 x 8 db chest press 25 x 10 35 x 6 35 x 6 35 x 5...(kinda hit myself in the face wth the last rep so it doesn't count) barbell curl 35 x 10 35 x 8 35 x 8 |
BB Squats
55 x 10 55 x 10 85 x 8 85 x 8 85 x 7 85 x 7 Seated leg press 90 x 10 180 x 8 180 x 8 180 x 8 180 x 8 Laying Ham Curls (per side) 65 x 8 (both legs) 25 x 10 40 x 8 40 x 8 40 x 8 Seated DB shoulder press 20 x 8 20 x 8 25 x 8 25 x 8 25 x 8 DB shoulder raises 12 x 8 12 x 8 12 x 8 |
feb 17 wed
5k walk feb 18 thursday 5k walk feb 19 friday 5k walk feb 21 sunday 10k walk feb 22 monday db chest press 20 x 10 20 x 10 25 x 10 30 x 10 30 x 10 35 x 8 35 x 8 incline db chest press 30 x 10 30 x 10 35 x 8 pec flyes 80 x 10 80 x 10 80 x 8 80 x 8 chest press (machine) 80 x 10 80 x 10 80 x 10 80 x 8 shoulder raises, lateral 20 x 8 15 x 8 shoulder raises, front 15 x 8 15 x 8 shoulder raises, lateral (pronated) 12 x 8 12 x 8 shoulder raises, front (pronated) 12 x 8 12 x 8 |
thursday was leg day
seated leg press 135 x 10 225 x 10 225 x 10 225 x 10 seated leg press 130 x 10 130 x 10 130 x 10 130 x 10 seated ham curl (per side) 30 x 10 30 x 10 30 x 10 30 x 10 30 x 10 seated leg extension 50 x 10 70 x 10 70 x 10 70 x 10 70 x 10 leg press (again) 315 x 6 315 x 6 315 x 6 315 x 8 |
chest day
db chest press 20 x 10 20 x 10 30 x 10 30 x 10 35 x 10 35 x 10 db bicep curls (per side) 15 x 10 15 x 10 20 x 6 15 x 10 15 x 10 seated military press (slight recline) 95 x 10 105 x 8 115 x 8 125 x 7 same as above, behind my head 65 x 10 75 x 10 85 x 10 95 x 8 chest press (machine) 85 x 5 80 x 6 80 x 5 80 x 8 db pec flyes (per side) 20 x 10 20 x 10 20 x 10 20 x 10 |
yesterday was leg day. my right knee is wonky so i went a bit light on things:
seated ham curl (two legged, to ease the pressure on my right knee) 30 x 12 30 x 12 50 x 12 70 x 10 70 x 10 seated leg extension 30 x 12 50 x 12 70 x 10 70 x 10 90 x 10 leg press 145 x 10 145 x 10 315 x 8 315 x 8 315 x 8 315 x 8 squats (sucky smith rack) 95 x 8 95 x 8 95 x 8 95 x 8 |
back/shoulders/tris today i have a cold and lightened up on a couple of things.
lat pulldown 35 x 10 35 x 10 42.5 x 8 42.5 x 8 42.5 x 7 seated rows 35 x 8 35 x 8 35 x 8 35 x 8 35 x 10 db military press 35 x 8 25 x 12 25 x 12 25 x 12 25 x 12 25 x 12 db tricep curls 25 x 10 25 x 10 25 x 10 25 x 10 25 x 10 laying skullcrushers 25 x 6 25 x 8 25 x 8 25 x 8 deltoid machine thingy 10 x 10 50 x 10 30 x 10 30 x 10 30 x 10 |
first day back at the gym in a stinkin' week.
i did legs. it's not leg day. whatever. squats (sucky smith rack) 95 x 8 95 x 8 95 x 8 105 x 8 105 x 8 seated leg press 90 x 10 90 x 10 110 x 10 110 x 10 seated ham curl (two legged, to ease the pressure on my right knee) 30 x 15 50 x 12 70 x 10 90 x 6 90 x 8 90 x 8 seated leg extension 30 x 12 50 x 12 70 x 10 90 x 10 90 x 10 leg press 90 per side x 10 90 per side x 10 90 per side x 10 90 per side x 10 20 min LISS cardio - 10 on the treadmill, 10 on elliptical |
today was chest day.
bench press 45 x 10 65 x 10 85 x 10 105 x 10 105 x 10 105 x 8 pec deck 20 x 10 20 x 10 30 x 10 40 x 10 40 x 10 incline press 25 x 10 30 x 10 35 x 10 35 x 8 pec flyes (machine, not fw) 20 x 15 30 x 10 40 x 10 40 x 10 40 x 10 bench rows 15 x 20 15 x 20 15 x 20 shoulder raises 15 x 10 15 x 10 15 x 10 15 x 10 lateral raises 15 x 10 15 x 10 15 x 10 15 x 10 20 min LISS |
wednesday was leg day
squats (real rack) bar x 10 95 x 8 95 x 8 105 x 8 105 x 7 leg press 135 per side x 10 135 per side x 10 90 per side x 10 90 per side x 10 seated leg extension 50 x 12 50 x 12 90 x 10 90 x 10 90 x 8 laying ham curl (two legged, to ease the pressure on my right knee) 50 x 12 70 x 10 90 x 10 90 x 10 90 x 10 20 min LISS |
thursday - back/shoulders/tris
fuck if i can remember, but it was a good one. i even huffed and grunted a bit. cable rows 20 x 10 35 x 10 35 x 10 42.5 x 10 42.5 x 10 42.5 x 10 lat pulldowns 35 x 10 35 x 8 35 x 8 35 x 8 42.5 x 8 incline db press 30 x 10 35 x 10 35 x 10 35 x 10 35 x 8 laying skullcrushers 25 x 10 25 x 10 25 x 10 25 x 10 20 min LISS back extensions 5 sets of 5 - no added weight |
monday 22 chest day
Bench Press - Barbell, Flat, Wide Grip
Set 1: 12 x 45 lbs Set 2: 12 x 95 lbs Set 3: 12 x 95 lbs Set 4: 12 x 105 lbs Set 5: 12 x 105 lbs Reported Difficulty: 6/10 Estimated Cal Burn: 60 Cals Flyes - Cable, Flat Bench Set 1: 10 x 20 lbs Set 2: 10 x 20 lbs Set 3: 10 x 20 lbs Set 4: 10 x 20 lbs Set 5: 10 x 20 lbs Reported Difficulty: 6/10 Estimated Cal Burn: 50 Cals Bench Press - Dumbbell, Flat Set 1: 12 x 25 lbs Set 2: 10 x 35 lbs Set 3: 10 x 35 lbs Set 4: 10 x 35 lbs Set 5: 10 x 35 lbs Reported Difficulty: 6/10 Estimated Cal Burn: 58 Cals Flyes - Dumbbell, Inclined Bench Set 1: 10 x 20 lbs Set 2: 10 x 20 lbs Set 3: 8 x 25 lbs Set 4: 8 x 25 lbs Reported Difficulty: 6/10 Estimated Cal Burn: 36 Cals Treadmill Time: 00:20:00 Reported Difficulty: 4/10 Estimated Cal Burn: 194 Cals Push-Ups Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps Set 4: 8 reps Reported Difficulty: 7/10 Estimated Cal Burn: 28 Cals |
tuesday 23 leg day
Squats - Barbell
Recorded as part of your leg day workout. Set 1: 10 x 45 lbs Set 2: 10 x 95 lbs Set 3: 10 x 95 lbs Set 4: 8 x 95 lbs Set 5: 8 x 95 lbs Reported Difficulty: 7/10 Estimated Cal Burn: 87 Cals Leg Press Recorded as part of your leg day workout. Set 1: 12 x 45 lbs Set 2: 10 x 135 lbs Set 3: 10 x 225 lbs Set 4: 10 x 225 lbs Set 5: 10 x 225 lbs Reported Difficulty: 7/10 Estimated Cal Burn: 88 Cals Leg Curls - Lying Recorded as part of your leg day workout. Set 1: 10 x 40 lbs Set 2: 10 x 50 lbs Set 3: 10 x 70 lbs Set 4: 10 x 70 lbs Set 5: 9 x 70 lbs Reported Difficulty: 7/10 Estimated Cal Burn: 59 Cals Leg Extensions Recorded as part of your leg day workout. Set 1: 12 x 50 lbs Set 2: 10 x 70 lbs Set 3: 10 x 90 lbs Set 4: 10 x 90 lbs Set 5: 10 x 90 lbs Reported Difficulty: 7/10 Estimated Cal Burn: 72 Cals Treadmill Recorded as part of your leg day workout. Time: 00:20:00 Estimated Cal Burn: 249 Cals |
wed 24 back/shoulders/tris
Lat Pulldowns - Wide-Grip
Recorded as part of your back shoulders tris workout. Set 1: 10 x 35 lbs Set 2: 10 x 35 lbs Set 3: 10 x 35 lbs Set 4: 10 x 40 lbs Set 5: 10 x 40 lbs Reported Difficulty: 7/10 Estimated Cal Burn: 75 Cals Seated Cable Rows Recorded as part of your back shoulders tris workout. Set 1: 10 x 35 lbs Set 2: 10 x 35 lbs Set 3: 10 x 35 lbs Set 4: 10 x 42.5 lbs Set 5: 10 x 42.5 lbs Reported Difficulty: 7/10 Estimated Cal Burn: 70 Cals Shoulder Press - Dumbbell, Seated Recorded as part of your back shoulders tris workout. Set 1: 10 x 35 lbs Set 2: 10 x 35 lbs Set 3: 10 x 35 lbs Set 4: 10 x 35 lbs Set 5: 10 x 35 lbs Estimated Cal Burn: 35 Cals Skull Crushers Recorded as part of your back shoulders tris workout. Set 1: 10 x 25 lbs Set 2: 10 x 25 lbs Set 3: 10 x 25 lbs Set 4: 10 x 25 lbs Set 5: 10 x 25 lbs Estimated Cal Burn: 35 Cals Back Extensions Recorded as part of your back shoulders tris workout. Set 1: 6 x 25 lbs Set 2: 6 x 25 lbs Set 3: 6 x 25 lbs Set 4: 6 x 25 lbs Set 5: 6 x 25 lbs Reported Difficulty: 7/10 Estimated Cal Burn: 25 Cals Treadmill Recorded as part of your back shoulders tris workout. Time: 00:20:00 Estimated Cal Burn: 249 Cals |
thursday 26 cardio day
Treadmill - LISS
Time: 00:40:00 Cals Burned: 220 Reported Difficulty: 4/10 |
monday was chest day :)
Elliptical Machine - HIIT Time: 00:20:00 Cals Burned: 200 Reported Difficulty: 6/10 Flyes - Dumbbell, Inclined Bench Set 1: 10 x 20 lbs Set 2: 10 x 20 lbs Set 3: 10 x 20 lbs Set 4: 10 x 20 lbs Butterfly Set 1: 10 x 95 lbs Set 2: 10 x 95 lbs Set 3: 10 x 80 lbs Set 4: 10 x 80 lbs Set 5: 7 x 80 lbs Bench Press - Dumbbell, Flat Set 1: 10 x 35 lbs Set 2: 8 x 35 lbs Set 3: 8 x 35 lbs Set 4: 6 x 35 lbs Set 5: 4 x 35 lbs Bench Press - Barbell, Inclined Set 1: 10 x 35 lbs Set 2: 10 x 35 lbs Set 3: 10 x 35 lbs Set 4: 8 x 35 lbs Set 5: 8 x 35 lbs Bench Press - Smith Machine Set 1: 10 x 20 lbs Set 2: 10 x 50 lbs Set 3: 10 x 50 lbs Set 4: 10 x 50 lbs Set 5: 8 x 50 lbs |
today was leg day
racks were occupied for too long, so i didn't do squats today. added seated leg press, which i don't normally do. Leg Press - 45 degree sled Set 1: 12 x 45 lbs Set 2: 10 x 135 lbs Set 3: 10 x 225 lbs Set 4: 10 x 225 lbs Set 5: 10 x 225 lbs Leg press - seated Set 6: 10 x 225 lbs Set 7: 10 x 50 lbs Set 8: 10 x 110 lbs Set 9: 10 x 130 lbs Set 10: 10 x 150 lbs Set 11: 10 x 150 lbs Ham Curls - Seated Set 1: 10 x 40 lbs Set 2: 10 x 70 lbs Set 3: 10 x 80 lbs Set 4: 10 x 80 lbs Set 5: 10 x 80 lbs Leg Extensions Set 1: 12 x 50 lbs Set 2: 10 x 90 lbs Set 3: 10 x 90 lbs Set 4: 10 x 90 lbs Set 5: 10 x 90 lbs HIIT - elliptical Time: 00:20:00 NUTRITION 1834 Calories 84.0g of Fat 129.2g of Protein 134.9g of Carbs |
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