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First session of the year!
![]() ![]() 2nd January 2013 Warm-up: Lat pulldown: 3 sets: 8 plates x 20 reps each** Low pulley row: 3 sets: 8 plates x 20 reps each** **wide grip workout: Circuit 1: S1: Smith Machine press: 105 lbs x 20 reps Flat Fly: 50 lb bells x 8 reps S2: Smith Machine press: 155 lbs x 8 reps Flat Fly: 50 lb bells x 8 reps S3: Smith Machine press: 195 lbs x 4 reps Flat Fly: 50 lb bells x 8 reps Smith Machine Seated Lateral: S1: 65lbs x 12 reps S2: 115 lbs x 5 reps; 65 lbs x 7 reps S3: 115 lbs x 5 reps; 65 lbs x 7 reps Lateral raise: S1: 25 lb bells x 12 reps S2: 35 lb bells x 8 reps S3: 35 lb bells x 8 reps Laying Bent Lateral: 3 sets: 50 lb bells x 8 reps each Front raise: 3 sets: 25 lb bells x 8 reps each Laying [cable] upright row: 2 sets: 4 plates x 12 reps each Tricep pressdown: S1: 6 plates x 15 reps S2: 8 plates x 10 reps S3: 6 plates x 10 reps Push-ups: S1: bodyweight x 20 reps S2: bodyweight x 15 reps S3: bodyweight x 12 reps Smith-Machine standing Calf raise: S1: 195 lbs x 20 reps S2: 285 lbs x 15 reps S3: 285 lbs x 15 reps S4: 375 lbs x 10 reps ![]() |
#2
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3rd January 2013
Chin-ups: 4 sets: bodyweight x 8 reps each V-bar pulldown S1: 10 plates x 12 reps S2: 12 plates x 8 reps S3: 12 plates x 8 reps S4: 10 plates x 10 reps Barbell pullover: 3 sets: 65 lbs x 12 reps each Lat pulldown: 3 sets: 10 plates x 10 reps each Standing barbell curl: ** 3 sets: 65 lbs x 8 reps each **strict...with back against upright post. Seated barbell curl: ** 3 sets: 35 lbs x 15 reps each **strict...short ROM Addendum: Decline sit-ups: 1 set: 30 reps Jog: 300 meters Hill sprint: 2 rounds |
#3
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7th January 2013
Circuit 1: 3 rounds Laying leg curls: 80 lbs x 20 reps Bodyweight squats x 30 reps Addendum: Glute bridge: 3 sets x 30 reps each Kneeling rear leg lift: 3 sets: 30 reps each leg Adductor: S1: 90 lbs x 20 reps S2: 110 lbs x 20 reps S3: 130 lbs x 20 reps Abductor: 3 sets: 170 lbs x 30 reps V-squat: 3 sets: 270 lbs x 30 reps PWO Cardio: 1 hour 5 minutes: Walking outdoors |
#4
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8th January 2013
One-arm dumbbell row: 3 sets: 125 lb bell x 5 reps each Decline pullover: 3 sets: 125 lb bell x 5 reps each Underhand grip pulldown: S1: 10 plates x 12 reps S2: 12 plates x 8 reps S3: 12 plates x 8 reps Laying Bent Laterals: S1: 35 lb bells x 15 reps S2: 35 lb bells x 12 reps S3: 35 lb bells x 10 reps Dumbbell Decline Bench press: 3 sets: 90 lb bells x 6 reps each Weighted push-ups: 2 sets: bodyweight + 45 lbs x 15 reps Feet-elevated medicine ball push-ups: 3 sets: w/ 4 lb medicine ball under each palm: 10 reps Suspended rows: S1: bodyweight x 15 reps S2: bodyweight x 12 reps Chin-ups: 2 sets: bodyweight x 6 reps each Push-ups: S1: bodyweight x 40 reps S2: bodyweight x 30 reps Decline sit-ups: 1 set: 100 reps Bird dog: 1 set: 50 reps (25 reps each side) Reverse crunches: 1 set: 40 reps Windshield wipers: 1 set: 8 reps each side Headstands: 2 sets: 30 seconds each set |
#5
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9th January 2013
Floor sit-ups: 3 sets: 50 reps each Floor wipers: 3 sets: 15 reps w/ 85 lb barbell Windshield wipers: 2 sets: 5 reps each side w/ 85 lb barbell Suspended knee-ins: 3 sets: 12 reps each Suspended straight-arm pulldown: 2 sets: 10 reps Suspended push-ups: 2 sets: 8 reps each Single-leg suspended inverted row: 2 sets: 15 reps each L-sit suspended pull-ups 2 sets: 5 reps each Video:
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#6
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10th January 2013
Clean & press: Warm-up: 45 lb bar x 10 reps S1: 95 lbs x 10 reps S2: 135 lbs x 6 reps S3: 185 lbs x 2 reps S4: 205 lbs x 1 rep Handstand push-ups: 3 sets: 8 reps each Dumbbell swing/juggling: 3 sets: 70 lb bell x 15 reps each Machine standing overhead press: 3 sets: 8 plates x 12 reps each Front squat: ** 2 sets: 135 lbs x 8 reps each (ass-to-ground) **each set started with a power clean from the floor to shoulder height. I did this exercise primarily to keep warm, as the gym was extremely packed. Assorted core work: 15 minutes (including planks, stability ball work, hanging leg raises bringing shin up to bar etc) |
#7
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11th January 2013
Smith Calf raise: S1: 105 lbs x 25 reps S2: 195 lbs x 15 reps S3: 285 lbs x 10 reps S4: 375 lbs x 8 reps S5: 465 lbs x 8 reps; 375 lbs x 4 reps; 285 lbs x 6 reps; 195 lbs x 8 reps; 105 lbs x 8 reps (30-rep drop-set) Resistance band & suspension conditioning work: 30 minutes 12th January 2013 Kayaking: 30 minutes |
#8
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15th January 2013
Machine Standing overhead press: S1: 4 plates x 15 reps S2: 4 plates x 15 reps S3: 6 plates x 15 reps S4: 8 plates x 15 reps Seated Dumbbell overhead press: S1: 70 lb bells x 8 reps S2: 70 lb bells x 8 reps S3: 70 lbs x 6 reps Bent lateral raise: 5 sets: 50 lb bells x 8 reps each Low-incline barbell bench press: S1: 135 lbs x 10 reps S2: 185 lbs x 3 reps S3: 135 lbs x 10 reps Comments: right shoulder did not like this exercise...so I didn't push it. Low-incline fly + press: 3 sets: 50 lb bells x 15 flys + 5 presses Pull-ups: S1: bodyweight x 8 reps S2: bodyweight x 6 reps S3: bodyweight x 6 reps V-handle pulldown: S1: 10 plates x 10 reps S2: 12 plates x 12 reps S3: 12 plates x 8 reps Circuit: 2 rounds Suspended inverted row: bodyweight x 10 reps Suspended push-ups: 6 reps |
#9
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16th January 2013
Barbell Standing calf raise: S1: 135 lbs x 30 reps S2: 135 lbs x 20 reps S3: 225 lbs x 15 reps S4: 315 lbs x 12 reps S5: 315 lbs x 12 reps Barbell squat: for speed S1: 225 lbs x 20 reps S2: 275 lbs x 10 reps S3: 315 lbs x 10 reps **no belt nor wraps Reverse v-squat: S1: 180 lbs x 20 reps S2: 270 lbs x 10 reps S3: 360 lbs x 10 reps Calf Press on leg press station: S1: 270 lbs x 20 reps S2: 360 lbs x 20 reps S3: 360 lbs x 20 reps Smith Machine Standing Calf Raise: 3 sets: 195 lbs x 20 reps each Floor sit-ups: 3 sets: 50 reps Conditioning work: 5 minutes (uphill burpees, back burpees downhill, backward cat crawl up stairs) Skipping: 200 reps |
#10
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17th January 2013
Circuit 1: Round 1: Barbell row: 135 lbs x 25 reps Inverted suspended row: 8 reps Round 2: Barbell row: 185 lbs x 12 reps Inverted suspended row: 8 reps Round 3: Barbell row: 235 lbs x 8 reps Inverted suspended row: 8 reps Circuit 2: Round 1: Wide grip pulldown: 10 plates x 8 reps Close Underhand grip pulldown: 10 plates x 8 reps Round 2: Wide grip pulldown: 11 plates x 6 reps Wide Underhand grip pulldown: 11 plates x 6 reps Round 3: Wide grip pulldown: 11 plates x 5 reps Wide Underhand grip pulldown: 11 plates x 5 reps Round 4: Wide grip pulldown: 8 plates x 15 reps Wide Underhand grip pulldown: 8 plates x 10 reps Circuit 3: Round 1: Wide overhand Seated Low pulley row: 13 plates x 10 reps Close underhand seated low pulley row: 13 plates x 8 reps Round 2: Wide overhand Seated Low pulley row: 13 plates x 10 reps Close underhand seated low pulley row: 13 plates x 6 reps Round 3: Wide overhand Seated Low pulley row: 10 plates x 15 reps Close underhand seated low pulley row: 10 plates x 10 reps Addendum: Standing Cable curls: S1: 3 plates x 20 reps S2: 3 plates x 15 reps S3: 3 plates x 12 reps Circuit 4: Rounds 1: Tricep pressdown: 6 plates x 12 reps One-arm dumbbell french press: 15 lb bell x 12 reps each Feet-elevated push-ups: bodyweight x 15 reps Rounds 2: Tricep pressdown: 6 plates x 12 reps Push-ups: bodyweight x 15 reps One-arm dumbbell french press: 15 lb bell x 12 reps each Round 3: Tricep pressdown: 6 plates x 12 reps Push-ups: bodyweight x 20 reps One-arm dumbbell french press: 15 lb bell x 12 reps each Conditioning complex 1: 3 rounds of 5 reps Broadjump + burpee + box jump Conditioning complex 2: 3 rounds of 4 reps Forward ninja roll into deep squat + box jump Conditioning complex 3: 1 round Plank w/ dumbbell front raise: 8 lb bell x 30 reps each Side Plank w/ dumbbell raise: 8 lb bell x 10 reps each Get-up sit-up: 8 lb bell x 15 reps each side Video Footage:
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