fenixataris182’s BodyBlog

Workout tracker’s been down again, heres the last two workouts:

Thursday

Warmup: 5 mins on treadmill at 4mph

Dumbbell triceps extension: 2×10x40, 1×10x45

Triceps Dips: 3×10x25

Triceps Pulldown, Rope: 3×10x110

Calf Raises: 1×20x300 2×25x340

Leg Extensions: 3×10x165

Cooldown: 5 mins. on treadmill at 4mph.

Friday

Warmup: 5 mins. on treadmill at 4mph.

Leg Curl: 1×60x10, 2×70x10

Squats: 1×135x10, 2×185x10

Dumbbell Bicep Curls: 3×25x10

Dumbbell Wrist Curls, Palms up (superset): 3×20x20

Dumbbell Wrist Curls, Palms down (superset): 2×10x20, 1×5x20

Hanging Leg Raises: 2×25, 1×20

Cable Bicep Curls: 1×80x10, 1×90x10

Thursday

Warmup on elliptical: 5 mins. at level 8

Standing Dumbbell Bicep Curls: 25×10x2 30×10x1

Standing Cable Hammer Curls: 80×10x3

Standing Cable Bicep Curls: 90×10x3

Leg Extensions: 150×10x2 165×10x1

Leg Curls: 60×10x2 70×10x1

Dumbbell Bicep Preacher Curls: 30×10x2 35×10x1

Friday

Warmup on Elliptical: 5 mins. at level 8

Overhead Dumbbell Tricep Extension: 1×10x35 2×10x40

Weighted Tricep Dips: 3×10x25

Hack Squat: 3×15x270

Cable Tricep Pushdowns, V-Bar: 2×10x60 1×10x70

Cable Tricep Pushdowns, Rope: 1×10x120 2×10x110

Leg Press: 2×10x180 1×15x180

Cable Ab Crunch: 3×20x90

This was my first workout in over a week and I feel weak. I’ve been sick and my gym’s been closed so I just haven’t made it.
Treadmill: 4.2mph for 5 mins.
Ab Machine: 1×12x70
Roman Chair: 1×20
Side Bends: 1×20x35
Decline Bench: 1×20x45 1×12x65 2×8x95
Bench Press: 1×12x95 2×8x105
Cable Flies: 1×12x40 2×8x50
Shoulder Press: 1×12x45 2×8x65

Here’s my workout from yesterday:
Treadmill: 5 mins at 4.2mph
Ab machine: 1×12x80
Roman Chair: 1×20x10
Leg Lifts: 1×20
Squat: 1×20x45 1×12x115 1×8x135 1×10x135
Leg Extension: 1×12x150 2×8x210
Leg Curl: 1×12x80 2×8x90
Calf Raise: 1×20x360 1×20x380

Here’s my last workout:
Treadmill Warmup: 4.1mph for 5 mins
Ab Machine: 1×12x80
Roman Chair: 1×20x10
Leg Lifts: 1×20
Wide Grip Rows: 1×12x80 2×8x90
Narrow Grip Rows: 1×12x80 2×8x90
Wide Grip Pulldowns: 1×12x100 2×8x110
Narrow Grip Pulldowns: 1×12x110 2×8x120
DB Shoulder Shrugs: 1×20x40 1×12x45 2×8x45
Standing DB Curls: 2×10x25
My diet’s been horrible this week and I’m suffering for it. At work we’ve been getting all kinds of junk and I’ve been tempted too much. I remember before I started working out I could eat that stuff all day and it didn’t affect me, now I feel horrible. Oh well, I’m off work now until after christmas so I should be getting back to normal.

Here’s my last workout:
Treadmill Warmup: 4.1mph for 5 mins
Ab Machine: 1×12x80
Roman Chair: 1×20x10
Leg Lifts: 1×20
Wide Grip Rows: 1×12x80 2×8x90
Narrow Grip Rows: 1×12x80 2×8x90
Wide Grip Pulldowns: 1×12x100 2×8x110
Narrow Grip Pulldowns: 1×12x110 2×8x120
DB Shoulder Shrugs: 1×20x40 1×12x45 2×8x45
Standing DB Curls: 2×10x25
My diet’s been horrible this week and I’m suffering for it. At work we’ve been getting all kinds of junk and I’ve been tempted too much. I remember before I started working out I could eat that stuff all day and it didn’t affect me, now I feel horrible. Oh well, I’m off work now until after christmas so I should be getting back to normal.

Warmup Treadmill- 4.1mph for 5 mins.
Crunch Machine- 1×12x90
Roman Chair- 1×15x25
Leg Lift- 1×20
Shoulder Press- 1×20x45 1×12x70 2×8x80
Incline Bench- 1×12x80 2×8x85
Bench Press- 1×12x90 2×8x100
DB Tricep Extensions- 2×10x40

I really need to get back in the habit of posting here. Here’s how my workout went yesterday:
Warmup Treadmill: 4.1mph for 5 mins.
Ab Machine: 1×12x80 easy
Roman Chair: 1×20 easy
Leg Lift: 1×20 easy
Squats: 1×20x45, 1×12x115, 1×8x135, 1×12x135 easy
Leg Extension: 1×12x150, 2×8x180
Leg Curl: 1×12x70, 1×8x80, 1×12x80 easy
Calf Raise: 1×20x300, 1×20x360 easy
Dumbbell Preacher Curl: 1×10x30, 1×8x40

I’ve gotten away from posting my workouts on here, I need to get back in the habit of it. Here’s how last night went.
Treadmill: 5 mins at 4 mph.
Crunch Machine: 1×12x70 easy, increase weight next time
Roman Chair: 1×20 easy, increase weight next time
Side Bends: 1×20x30 easy, increase weight next time
Shoulder Press: 1×20x45 easy 1×12x65 easy 1×8x70 1×10x70 easy
Incline Bench: 1×10x85 2×8x85
Bench Press: 1×12x95 12×8x95
Decline Bench: 1×12x65 1×8x65 1×15x65 easy
Tricep Extensions: 2×10x35 easy

Hi all, I’m back after a hiatus of posting on here. Life got a little hectic and I’m getting back to posting here regularly. I got sidetracked by the fires around here in southern california. The smoke around here was really bad and I didn’t work out for nearly a week. Now I am back on track. My diet was out of wack for that week but it’s back to where it was now. I’m getting 140g of protein and 5g of creatine down a day along with a multivitamin. I’m looking to add another supplement. I’m thinking either glutamine or a NO product. I’ve also noticed lately that when I lift heavy I feel it in my wrists a lot and it makes it harder to lift. I was wondering if gloves would help that. I hit the gym today, here’s how it went:

Warmup Treadmill: 5 mins at 3.9mph
Warmup DB Decline Bench: 1×12x20
DB Decline Bench: 3×8x35
Bench Press: 3×8x115
Cable Flies: 3×10x50
Shoulder Press Warmup: 1×12x45
Shoulder Press: 3×8x75
Lateral Raises: 2×10x15 (superset)
Front Raises: 2×10x15 (superset)