fenixataris182’s BodyBlog

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!

My workout wasn’t as long as yesterday, my back and abs are sore from yesterday. Today I did chest, shoulders, and some cardio.

Warmup Elliptical: 5 mins. at Level 9
Bench Press: 1×5x135, 1×3x135, 2×8x115
Cable Flies: 3×12x70
Dumbbell Shoulder Press: 3×12x50
Chest Press Machine: 2×12x90, 1×12x105
Incline Bench Press: 1×5x95, 2×7x85
Treadmill: 20 mins. 3.5-4mph at 3-5% incline

This morning I did back, shoulders, and abs and a bit of cardio.

Warmup Treadmill: 5 minutes at 4.0mph 5% incline
One Armed Dumbbell Rows: 2×5x60, 2×8x50 superset with
Upright Rows: 3×12x40
Dumbbell Front Raises: 3×12x5 superset with
Dumbbell Lateral Raises: 3×12x5
Pull Ups: 5,3
Machine Lateral Raises: 2×12x20, 1×12x30
Cable Rows, Narrow Grip: 1×15x80, 1×12x90, 1×10x100
Cable Ab Crunches: 3×20x30
Ab Crunch Machine: 3×20x50
Heavy Bag: 3 3 Minute rounds

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.