Page 4 of 4 FirstFirst ... 234
Results 31 to 38 of 38
  1. #31



    8/11/15 Legs & Abs - 3-5 rep Range

    1. Barbell Squats - 4 sets: (WU: 135lb x 10) 245lb x 5, 265lb x 5, 275lb x 4, 305lb x 3, 315 lb x 3 DS 245lb x 6.
    2. Leg Ext - 3 sets: 230lb x 5, 245lb x 5, 245lb x 5 DS 170lb x 15
    3. Seated LEg curl - 3 sets: 190lb x 5, 200lb x 4, 210lb x 3, DS 140lb x 10
    4. Prone Leg curl - 3 sets: 130lb x 5, 140lb x 4, 150lb x 3 DS 100lb x 10
    5. 3 sets of 90 Second planks
    6. 3 sets of 15 hanging sit ups with ball twist side to side.



  2. #32



    8/14/15 Chest/Traps/Calves

    1. Incline dumbell press - 3 sets (12-15 Rep Range) 45lb x 15, 50lb x 8, 40lb x 12, RP 30lb x 15.
    2. Incline Dumbell fly - 3 sets: 25lb x 15, 30lb x 14, 40lb x 12
    3. Incline chest press - 3 sets (Machine) 120lb x 15, 130lb x 10, 130lb x 9... pissed couldn't get the reps higher. RP 90lb x 10
    4. Tricep Pressdown - 3 sets: 110lb x 15, 120lb x 13, 130lb x 12, RP 100lb x 10
    5. Left gym, arrived late and was tired. Didn't get to finish work out before they closed.



    - - - Updated - - -

    Three months behind on the log, it's 2:30 AM here, I will continue to post and chip away so I can get the log up too date. I'll be back tomorrow.


  3. #33



    8/18/15 Chest/Tricep/Calves


    1. Half mile run - 3 minutes 50 seconds.
    2. Pec Fly - 3 sets: 120lb x 15, 135lb x 14, 150lb x 12, RP 150lb x 3
    3. Incline dumbell press reverse grip - 3 sets: 30lb x 15, 35lb x 14, 40lb x 15 RP 40lb x 8
    4. Dumbell Fly - 3 sets: 30lb x 15, 32.5lb x 14, 35lb x 13, RP 35lb x 8
    5. Barbell Bench - 3 sets: 135lb x 15, 145lb x 14, 155lb x 12 RP 155lb x 4
    6. Tricep pulldown - 4 sets: 80lb x 15, 90lb x 15, 100lb x 14, 110lb x 13 RP 110lb x 6
    7. One arm overhead cable tricep ext - 3 sets: 15lb x 15, 20lb x 14, 25lb x 12, RP 25lb x 8
    8. Dumbell ext - 3 sets: 50lb x 15, 55lb x 14, 60lb x 12, RP 60lb x 5
    9. Calf ext - 4 sets: 70lb x 30, 90lb x 30, 110lb x 30, 130lb x 30

    I wasn't able to finish up this work out on the 14th, so I had to wrap it up on this day.


  4. #34



    8/19/15 Back/Biceps/Abs

    1. Dumbell bent row - 4 sets: 35lb x 15, 40lb x 15, 50lb x 14, 55lb x 12 RP 55lb x 4
    2. Wide grip pulldown - 3 sets: 90lb x 15, 105lb x 15, 120lb x 12, RP 120lb x 5
    3. Straight arm pull down - 3 sets: 80lb x 15, 100lb x 15, 120lb x 12, RP 120lb x 5
    4. Seated Cable Row - 3 sets: 105lb x 15, 120lb x 15, 135lb x 12
    5. Ez Barbell curl - 3 sets: 40lb x 15, 50lb x 14, 60lb x 12, RP 60lb x 6
    6. Incline dumbell curls - 3 sets: 15lb x 15, 20lb x 13, 25lb x 12



  5. #35



    8/20/15 Shoulders/Traps/Calves 12-15 Rep Range

    1. Dumbell Shoulder Press - 4 sets: 40lb x 15, 45lb x 13, 50lb x 12, 52.5lb x 11 RP 52.5lb x 5
    2. Side Lateral Raise - 3 sets: 25lb x 15, 27.5lb x 15, 30lb x 13, RP 30lb x 7
    3. Standing Dumbell Upright Row - 3 sets: 25lb x 15, 27.5lb x 13, 30lb x 12, RP 30lb x 6
    4. Seated Bent Over Rear Delt Raise - 3 sets: 15lb x 15, 20lb x 14, 22.5lb x 12, RP 22.5lb x 10
    5. Smith Machine One Arm Shrug - 4 sets: 95lb x 15, 115lb x 13, 125lb x 12, 135lb x 12 RP 135lb x 8
    6. Leg Press Calf Machine - 4 sets: 310lb x 15, 210lb x 30, 210lb x 30, 210lb x 30
    7. Calf Ext - 4 sets: 130lb x 30, 150lb x 30, 170lb x 30, 210lb x 30



  6. #36



    8/22/15 Legs 12-15 Rep Range

    1. Barbell Squat - 4 Sets: 170lb x 15, 190lb x 15, 220lb x 13, 240lb x 12
    2. Leg Press - 3 sets: 180lb x 15, 270lb x 13, 320lb x 12 RP 320lb x 5
    3. Leg ext - 3 sets: 180lb x 15, 195lb x 13, 215lb x 12 RP 215lb x 12
    4. Lying Prone Leg Curl - 3 sets: 95lb x 15, 110lb x 15, 125lb x 12, RP 125lb x 12



  7. #37



    wow man great post


  8. #38



    Quote Originally Posted by jawad View Post
    wow man great post
    Thank you Jawad.


Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •