fenixataris182’s BodyBlog

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.

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