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 |
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