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RRC - Week 6 Days 4 & 5
I have been lax in posting the last couple of days. That is my fault.
I have to share a "GYM GRIPE" for a moment. I got to the gym this morning and saw a father and son working out together. I have seen them in there before and they work pretty good together. This morning, however, they took it upon themselves to collect just about every set of dumb bells in the place. At one time I looked over and they had 9, count them 9, pairs of DB's spread out in front of them. They were doing drop sets for arms - using all 9 pairs. I hope their arms are so sore they cannot even raise them for a week. Maybe I need to print out the article on gym etiquette and leave it lying around the gym. That kind of crap just burns me up. However, it did give me a little more fuel to up the intensity this morning so I guess it did not hinder my workout too bad.
Now that I have that off my chest, here is what Monday and Tuesday's workouts looked like.
MONDAY - QUADS/TRAPS
_________
Leg Extensions – 2 warm-up sets of 25/20 @ 50, 4 working sets of 15 @ 60, 15 @ 75, 12 @ 85 and 10 @ 100
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Leg Press– 6 plates @ 15, 8 plates @ 12 and 10 plates @ 10
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Hack Squats – 2 plates @ 15, 4 plates @ 12 and 10
________
Lying Leg Curls – 12 @ 50, 10 @ 75 and 8 @ 85
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TUESDAY - CHEST/ABS
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Incline DB Press – 3 warm-up sets of 25 @ 25 and 20 @ 30, 3 working sets of 12/10/8 @ 40
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Hammer Press Machine– 3 working sets of 12 @ 90, 10/8 @ 140
________
Standing Chest Press Machine – 12 @ 90, 6/6 @ 140
________
Cable Crossovers – 12 @ 40, 10 @ 50, 6 @ 60
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Knee Raises– 20/20/15
________
Crunches – 25/25/25
________
DB Side Crunches – 15/15/15 @ 30#
________
Vacuums – 3 holding for 1 minute
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my biggest gripe is when friends are talking a you want to use the weight or machine and you have to wait for them to stop talking and move out of the way. My other is when weight are still racked on the leg press or bars and not put away! I hate those things!
I know what you mean. I get mad and use that energy to fuel my workout. Its funny but it works!
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