fenixataris182’s BodyBlog

Did chest, shoulders, and some abs this morning. My abs are still sore from yesterday.

Warmup Bike: 5 mins. at level 10
Bench Press: 2×8x115, 1×8x125, 1×20x45, 1×15x55
Standing Barbell Shoulder Press 1×12x45, 2×8x65
Pec Deck Machine: 1×12x20, 2×12x30
Seated Cable Oblique Crunches: 1×20x40, 2×20x50
Cable Crossovers: 3×30x12

Had a great workout this morning, did back, abs, and cardio.

Warmup Elliptical: 5 mins. at Level 8
Cable Rows: 3×110x12
Row Machine: 3×12x105
Treadmill: 10 mins. at 3.5mph and 5% incline
Dumbbell Lateral Raise: 3×12x10
Dumbbell Front Raise: 3×12x10
Ab Crunch Machine: 2×40x50, 1×20x50
Leg Raises: 2×20
Back Extension Machine: 2×20x180, 1×20x195
Lat Pulldown: 1×12x110, 2×20x90
Cable Oblique Pulldowns: 3×12x40

Had a great workout this morning, did back, abs, and cardio.

Warmup Elliptical: 5 mins. at Level 8
Cable Rows: 3×110x12
Row Machine: 3×12x105
Treadmill: 10 mins. at 3.5mph and 5% incline
Dumbbell Lateral Raise: 3×12x10
Dumbbell Front Raise: 3×12x10
Ab Crunch Machine: 2×40x50, 1×20x50
Leg Raises: 2×20
Back Extension Machine: 2×20x180, 1×20x195
Lat Pulldown: 1×12x110, 2×20x90
Cable Oblique Pulldowns: 3×12x40

Had a great workout this morning, did back, abs, and cardio.

Warmup Elliptical: 5 mins. at Level 8
Cable Rows: 3×110x12
Row Machine: 3×12x105
Treadmill: 10 mins. at 3.5mph and 5% incline
Dumbbell Lateral Raise: 3×12x10
Dumbbell Front Raise: 3×12x10
Ab Crunch Machine: 2×40x50, 1×20x50
Leg Raises: 2×20
Back Extension Machine: 2×20x180, 1×20x195
Lat Pulldown: 1×12x110, 2×20x90
Cable Oblique Pulldowns: 3×12x40

On Thursday I participated in SensiD’s Turkey Day Challenge, the results are posted below. Also, this morning I went to the gym and did arms and some cardio.

200 jumping jacks 5 sets

150 pushups 5 sets

200 crunches 5 sets

100 bodyweight squats 5 sets

50 toe raises 1 set

Warmup Elliptical: 5 mins. at level 9
Dumbbell Tricep Extensions: 1×10x40, 2×10x35
Reverse Grip Tricep Pulldowns: 2×12x80, 1×12x90
Bicep Curl Lifecycle: 2×12x35, 1×12x25
Dumbbell Bicep Curl: 1×12x15, 2×12x10
Elliptical X-Train Reverse: 10 mins. at level 8

Did chest and shoulders today, had to hurry because I had an interview today.

Warmup Elliptical: 5 mins. at level 9
Dumbbell Bench Press: 1×12x35, 1×12x40, 1×10x45
Fly Machine: 3×12x40
Shoulder Press Machine: 2×12x70, 1×12x60 superset with
Chest Press Machine:2×12x95, 1×12x65
Cable Ab Crunch: 1×20x80, 2×20x90

I’m beat, got a jump on holiday shopping, some economic slowdown, everywhere’s crowded. I wish my workout was better, but I’m beat.

Warmup Elliptical: 5 mins. at level 9
Cable Rows: 1×12x100, 2×12x110
Lateral Raise Machine, one armed: 1×10x20, 1×10x15, 1×12x10
Dumbbell Front Raises: 3×12x5
Cable Lat Pulldowns: 2×5x150, 1×12x110
Back Extension Machine: 1×20x190, 2×20x210
Recumbent Bike: 10 mins. at level 2

I don’t know where my Friday workout post went and I don’t remember all of my weights, but I did arms, and some cardio. Bodybuilding.com needs to fix their stuff.

Today would’ve been great if everybody didn’t decide to do legs and hog all the machines. Usually nobody does legs. I wish I would’ve gotten in more cardio too. My shoulders are killing me from previous workouts plus boxing.

Warmup Elliptical: 5 mins. at level 8 in reverse
Squats: 1×12x135, 1×8x185, 1×12x135
Calf Raises: 1×12x340, 1×12x380, 1×12x420
Leg Press: 1×12x180, 2×12x230
Leg Curls: 1×12x60, 2×12x70
Leg Extensions (Life Circuit): 1×12x100, 1×12x90
Dumbbell Side Bends: 1×15x40, 2×15x35
Heavy Bag Drills: 2 3-Minute rounds

Hey everybody, SensiD is putting together a Turkey Day fitness challenge and I’m definitely doing it, or at least attempting. It’s a great idea and I encourage anybody who’s not too swamped to do it. Who else is up for it? Repost in your own blog to get the word out further and for more information visit: http://blog.bodybuilding.com/sensiD Enjoy!