ManoOPUS Gym Log
 

i guess THIS is where i'm supposed to be putting my workouts, huh? :D

last nights workout was shoulders:

15 min elliptical rider
5 min target stretch

(frt and side)barbell shoulder press (behind neck)
135 lbs X 12 reps
155 lbs X 12
185 lbs X 10
185 lbs X 8

(rear)single arm bentover dumbell rev fly
25 plate X 12 per arm X 4 sets
superset w/ frntl raise with 45 plate

(side and rear)upright barbell rows (chin ups)
100 lbs X 12 X 4 sets

rotator cuff exercises
20 lbs X 12 each arms X 4 sets to the back and 2 sets to the frt

done!

tonight's workout : legs

15 min recumbant bike
10 min stretching

hack squat
1 plate each side X 12 warmup
2 plates X 12
3 plates X 12 X 2 sets

seated calf raises
90 lbs X 15
135 lbs X 15 X 3 sets

leg extensions
110 lbs X 15
130 lbs X 15
150 lbs X 15
170 lbs X 12

single leg lunges (onto 2nd step)
each leg X 12 X 5 sets

seated leg curls
150 lbs X 12
170 lbs X 12
190 lbs X 12
210 lbs X 12

done!

damn my shoulder feels tweaked!! irritating!! :mad:

alright, tonight: back and bis

10 min walk on treadmill
10 min target stretching

bent over row on barbell end
90 lbs X 12
135 lbs X 10
160 lbs X 8
145 lbs X 8

seated row, close grip
150 lbs X 12
170 lbs X 10 X 3 sets

barbell curl, wide superset w/narrow grip
70 lbs X 10/10 X 4 sets

wide grip lat pulldown (frt)
130 lbs X 12 X 4 sets

close grip lat pulldown
130 lbs X 12 X 4 sets

shoulder didn't hurt too much through the workout, and it still feels good right now...good thing!

done!

tonight was chest/tris:

15 min recumbant bike
10 min target stretching

flat bench press
135 lbs X 12
185 lbs X 10
205 lbs X 10
225 lbs X 10 X 2 sets

dips
BW X 9 X 4 sets

cable flyes
60 lbs each side X 12
70 lbs X 12
80 lbs X 12
90 lbs X 12

tricep pressdown -rope
40 lbs X 12 X 4 sets

single calf raises
BW X 12 X 4sets for each side

straight bar tricep pressdown
60 lbs X 12 X 4 sets

power bench press
135 lbs X 12 X 4 sets

done!