3x10 Incline DB Curl 4x10 Seated DB Curl 6x10 Standing Cable Curl 5x10 Cable Triceps Pushdown 5x10 Seated French Press 2x20 Captain Chair Leg Lifts
Tue. 2/21/17 3x30 Dips 3x12 Leg Press 3x12 Leg Extensions 3x30 Seated Calf Raises 3x15 Tricep Cable Kickbacks 3x15 lateral Raises 3x10 High Row Terrible head cold today.
Wed. 2/22/17 3x30 Dips 3x12 Incline Dumbbell Press 3x12 Pectoral Flyes 3x12 Decline Press 3x15 Tricep Pushdowns 3x15 Seated Dips 3x30 Seated Calf Raises
1x20 Goblet Squat 6 - HS ISO Low Row 6 - Lat Pull Down 6 - Standing Overhead Press 6 - Shrugs 6 - Standing Vertical Row 1x35 Overhead Plate Lift Goblet Squats to warm up. Started at a point where I thought I could get 10 reps for the first 3 sets increasing the weight each set, the last 3 I aimed for 8, 6, and 5. Finished with a burner. Really wanted to dead lift, but it was occupied until the end when I was already spent. Other than that, it was a good night.
6x8 Squats 6x10 Leg Press 4x15 Standing Calf Raises 4x15 Seated Calf Raises 1x38 Tire Flip 180 (140 lbs) I know that I will be slacking with legs soon as cycling season is just around the corner. I wanted to put a little more effort into them until then. On my last set of squats, I worked up to 315, but was only able to do it 3 times. I have a long way to go if I expect to pull off near 50 of them at the end of June for my birthday. Chances are it isnt going to happen. Other than that, gained a few pounds on the leg press (up to 520 now) and might have done more, but it was enough for tonight.
Fri. 2/24/17 3x30 Dips 3x12 Barbell Curls 3x10 Preacher Curls 3x12 Alternate Machine Curls 3x25 Tricep Rope Pulldowns 3x25 Overhead Dumbbell Press 3x30 Hack Squat Calf Raises
Push up count down w/ a partner: I do 25 / he does 25 I do 24 / he does 24 I do 23 / he does 23 . . . I do 1 / he does 1 I do 10 / he does 10 (in case we missed counted somewhere on the countdown) Total pushups: 335 in about 20 minutes.
4x10 Cable Face Pull 4x10 HS ISO Chest Press 2x15 Overhead Plate Lifts 4x10 Pullovers 4x10 Cable Flies 2x20 Cable Wood Choppers 2x20 Captain Chair Leg Lifts I woke up and everything was sore. It was a bit of a grind, but done...
Sat. 2/25/17 3x30 Dips 3x12 Chest Press 3x12 Pectoral Flyes 3x12 Decline Press 3x12 Lateral Raises 3x12 Shoulder Press 3x12 Standing Barbell Rows 3x30 Seated Calf Raises
Last night Level 1 on the Runtastic Push up Pro, hands in a diamond 25 reps total, followed by 26 standard push ups.
3x5 Assisted Chin Ups 5x10 Standing DB Curls 6x10 Standing Cable Curls 2x15 Hammer Curls 6x5 Close Grip Bench Press 3x10 Seated Dips 4x10 Seated French Press 4x10 Triceps Cable Push Down
Mon. 2/27/17 3x30 Dips 3x12 Leg Extensions 3x30 Hack Squat Calf Raises 3x12 Seated Rows 3x12 Wide Grip Lat Pulldowns 3x30 Shrugs
Tue. 2 /28 /17 3x30 Dips 3x12 Preacher Curls 3x10 Hammer Curls 3x10 Hammer Strength Machine Curls 3x10 Concentration Curls 3x30 Tricep Pushdowns 3x30 Seated Calf Raises
I wanted to spend some quality time with the squat rack as I haven't been overly sore recently. Sets were between 6 and 10 reps and I was walking funny by the time I finished my 10th set. 10 - Squats (135, 185, 225, 255, 275, 275, 255, 255, 225, 185) 6 - Lunges 10 - Seated Calf Raises 4 - Leg Extensions
Wed. 3/1/17 3x30 Dips 3x10 Lat Pulldowns 3x10 Seated Rows 3x10 Standing Barbell Rows 3x15 Seated Dips 3x30 Seated Calf Raises