Fitness Journal

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  1. #76
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    102010

    3x12 20lb straight bar bent over rows
    200 counts jump rope
    5 minutes HIIT on stationary bike

    3 rounds
    15 15lb single arm kettlebell swing to press
    15 20lb ball slam
    15 20lb kettlebell swing

    --

    3x10 15lb single arm bent over db rows
    3x15 30lb seated two-arm cable lat pull down
    3x15 20lb seated cable rows
    2x10 bodyweight pull ups

    --

    5 rounds
    15 box jumps burpee
    15 medicine ball slam 20lbs
    15 kettlebell swings 30lbs
    15 squat jumps
    50 counts jump rope

    --

    15 minutes stationary bike
    15x3 20lb kettlebell squats
    15x3 20lb kettlebell sumo squats
    15x3 20lb closed leg kettlebell squats
    15x3 60lb leg curls
    15x3 60lb leg extensions
    15x3 60lb leg curl extensions

  2. #77
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    102010

    3 rounds


    30 rope slams
    30 ball slams
    30 goblet squats
    1 minute plank


    20 minutes spin


    ?


    Bench
    5x5 60lbs


    accessory:
    4x10 chest press
    4x10 incline db chest press
    4x10 incline flys


    15 mins treadmill


    ?


    back squats
    5x5 80lbs


    4x10 db Romanian deadlifts
    4x10 goblet squats
    4x10 reverse lunge


    20 minutes elliptical


    ?


    5 rounds
    10 lateral wall balls
    10 suspension push ups
    10 suspension inverted rows
    10 box jumps


    10 minutes spin

  3. #78
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    10851762

    Quote Originally Posted by liftheavy_01 View Post
    500 counts jump rope
    10 mins stationary bike
    Good one!

  4. #79
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    102010

    Deadlift
    5x5 185lbs


    Front squats
    4x6 65lbs


    Leg press
    3x12 200lbs


    Leg extension
    3x12 80lbs


    Lying leg curls
    3x12 80lbs


    Metabolic:
    15 minutes spin
    3 rounds
    12 kb swings
    10 inverted rows
    8 burpees


    ?


    Bench
    5x5 85lbs


    Db press
    3x12 30lbs


    Db flys
    3x12 40lbs


    Metabolic:
    15 minutes inclined walk
    3 rounds
    12 suspension push ups
    10 plank reach
    8 goblet squats




    ?


    45 minutes run


    ?


    Back squats
    5x5 95lbs


    RDL
    4x6 135lbs


    Goblet squats
    3x12 35lbs


    Lunges
    3x12


  5. #80
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    Quote Originally Posted by liftheavy_01 View Post
    500 counts jump rope
    10 mins stationary bike
    Thank you so much!

  6. #81
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    102010

    3 sets
    10 8lb medicine ball slams
    10 40lb suspension rows (ea side)
    10 WGS with walk out
    10 Swiss ball roll out
    10 20lb cable core press
    10 minutes treadmill

    ?

    10 minutes treadmill

    15 minutes HIIT/ABS NTC
    3 sets
    10 45lb sumo squat (smith machine)
    10 40lb squat machine
    10 bodyweight squats
    10 25lb db squats
    10 40lb lying leg curls
    10 30lb leg extension

  7. #82
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    102010

    Overhead Press 3x3


    High rack lockouts - 3x8
    Face pulls - 4x10
    Triceps pushdown - 4x10
    Overhead triceps extension - 4x10
    Side lateral raise - 4x10
    Shoulder press - 4x10


    4 sets
    5 ea side lateral wall balls
    12 kb swings
    15 ball slams

  8. #83
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    102010

    5x5 deadlift at 85% 1RM


    Accessory:
    4x8 barbell front squat
    4x12 leg press
    4x12 lying leg curl
    4x12 leg extension
    4x12 calf raises


    15 minutes incline treadmill walk


    ?




    5x5 bench press @ 90% 1RM


    Accessory:
    4x8 high rack lock outs
    4x12 db press
    4x12 db flyes
    4x12 lateral side raises
    4x12 triceps rope push down




    ?


    5 rounds
    15 kb swings
    12 ball slams
    10 burpees
    5 hip thrusts


    20 minutes elliptical


    ?


    5x5 barbell squats @ 90% 1RM


    Accessory:
    4x8 RDL
    4x12 goblet squats
    4x12 leg press
    4x12 leg extensions
    4x12 kb lunges


    20 minutes spinning

  9. #84
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    102010

    3x5 deadlifts4x6 front squats3x5 assisted chin ups3x10 bent over row3x10 lat pulldown3x10 seated cable rows3x10 single arm db row?Circuit:5 rounds20 squat jumps15 ball slams10 renegade rows5 burpees?5x5 bench press3x10 db press3x10 inclined db flye3x10 triceps rope push down3x10 overhead triceps db extension

  10. #85
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    102010

    Tabata

    20 seconds working, 10 seconds rest

    8 stations:
    Muay Thai kicks
    Elbow planks
    Plated push press
    Band rows
    Ball slams
    Medicine ball jacks

  11. #86
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    100100

    Fitness Journal

    your characters are just fantastic and your journal is most cool. What is going to happen to the clay piece?Regards,Greg

  12. #87
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    102010

    3 sets
    5 oly bar cleans
    30 sec plank

    4 sets
    12 hip thrusts
    10 TRX push ups

    4 sets
    10 TRX inverted rows
    10lb kb step ups, 10 ea side
    35lb suitcase carry walk

    1500 strides elliptical

  13. #88
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    Rep Points
    102010

    BENCH PRESS 3X5 85% 1RM


    ACCESSORIES:


    OVERHEADPRESS
    4 SETS OF 6 75% 1RM (as my presses are relatively weaker)


    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN


    --


    CIRCUIT DAY




    --


    BACK SQUATS AT 3X5 85%1RM




    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL


    5 SETS OF 10


    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES


    --


    OVERHEAD PRESS 3X5 90%1RM


    ACCESSORIES:
    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS


    5 SETS OF 10


    BEHIND THE NECK OHP
    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS


    --


    DEADLIFT 3X5 90%1RM


    ACCESSORIES:


    FRONT SQUATS 4 SETS OF 6, 80% 1RM


    5 SETS OF 10
    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS


    --


    CARDIO

  14. #89
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    102010

    Basically did the same sets as last week, but increased the number of sets this time:

    BENCH PRESS 5X5 85% 1RM


    ACCESSORIES:


    OVERHEADPRESS
    4 SETS OF 6 75% 1RM (as my presses are relatively weaker)


    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN


    --


    CIRCUIT DAY


    Did core workouts


    --


    BACK SQUATS AT 5X5 85%1RM




    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL


    5 SETS OF 10
    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES


    --


    OVERHEAD PRESS 5X5 90%1RM



    ACCESSORIES:

    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS


    5 SETS OF 10
    BEHIND THE NECK OHP

    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS


    --

    DEADLIFT 5X5 90%1RM



    ACCESSORIES:
    FRONT SQUATS 4 SETS OF 6, 80% 1RM


    5 SETS OF 10

    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS

  15. #90
    Registered User


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    Rep Points
    102010

    Basically did the same sets as last week, but increased the number of sets this time:

    BENCH PRESS 5X5 85% 1RM


    ACCESSORIES:


    OVERHEAD PRESS
    4 SETS OF 6 75% 1RM


    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN


    --


    CIRCUIT DAY


    Did core workouts


    --


    BACK SQUATS AT 5X5 85%1RM




    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL


    5 SETS OF 10
    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES


    --


    OVERHEAD PRESS 5X5 90%1RM



    ACCESSORIES:

    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS


    5 SETS OF 10
    BEHIND THE NECK OHP

    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS


    --

    DEADLIFT 5X5 90%1RM



    ACCESSORIES:
    FRONT SQUATS 4 SETS OF 6, 80% 1RM


    5 SETS OF 10

    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS

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