Robba’s BodyBlog

Weight: 100.4kg

Today I did a 10min walk before weights and 20min after. I trained weights in the morning, I did Legs/Calves.

I did:

Quads:

• Leg Extensions 1set 15reps 112.5kg
• Leg Press 1set 15reps 360kg
• Hack Squats 1set 15reps 145kg
• Isolated Leg Extensions 1set 10reps 50kg

Hamstrings:

• Stiff Leg Deadlifts 1set 12reps 100kg
• Walking Lunges 1set 11reps 40kg

Calves:

• Toe Presses 1set 20reps 280kg
• Seated Calve Raises 1set 20reps 80kg

Awesome final workout for my first 6 weeks back at gym, really happy with the last 6 weeks! So I am having an off week next week and will be back the week after! Will be posting measurements at the beginning of next week:) All the glory to God!

Today I did a 30min walk after training weights. I trained weights in the evening, I trained Chest/Heavy Shoulders/Abs.

I did:

Chest:

• Incline Bench Press 1set 10reps 100kg
• Flat Bench Press 1set 8reps 100kg
• Decline Bench Press 1set 6reps 100kg (On all bench I tried only dropping bar till arms are parrallel to floor, seemed to get alot more of a pump in my chest than ususal)
• Seated Flyes 1set 85kg 12reps

Heavy Shoulders:

• Seated Dumbell Presses 1set 10reps 30kg
• Seated Shoulder Press Machine 1set 10reps 19plates
• Upright Rows 1set 8reps 60kg

Abs:

• Lying Ball Leg Raises 1set 51reps
• Crunches 1set 50reps

Great workout, really wanted to come back twice as hard as last weeks workout as it wasn’t the best and I did!

Today I did a 30min walk after training weights. I trained weights in the evening, I trained Back/Biceps/Calves.

I did:

Back:

• Deadlifts 1set 12reps 120kg
• Reverse Grip Barbell Rows 1set 12reps 85kg
• Seated Rows 1set 12reps 100kg
• Close Grip Pulldowns 1set 12reps 70kg

Biceps:

• Barbell Curls 1set 5reps 60kg
• Standing Alternating Bicep Curls 1set 6reps 28kg
• Concentration Curls 1set 9reps 16kg

Calves:

• Standing Calve Raises 1set 20reps 135kg
• Seated Calve Raises 1set 15reps 80kg

Great workout, really gave it 100%! All the glory to God!

Today I did a 30min walk after training weights. I trained weights in the evening, I did Triceps/Light Shoulders/Abs.

I did:

Triceps:

• Close Grip Bench Press 1set 12reps 90kg
• Seated Tricep Extensions 1set 15reps 44kg
• Tricep Pushdowns Straight Bar 1dropset 6/8/10reps 100kg/80kg/60kg

Light Shoulders:

• Front Barbell Raises 1set 12reps 35kg
• Isolated Side Raises 1set 8reps 28kg
• Rear Delt Raises 1set 12reps 24kg

Abs:

• Crunches 1set 200reps

Awesome workout!

Today I did 10min cardio before weights and 20min after. I trained weights in the late afternoon, I trained Legs/Calves:

I did:

Quads:

• Leg Extensions 1set 15reps 117.5kg
• Leg Press 1set 12reps 360kg
• Hack Squats 1set 10reps 140kg
• Isolated Leg Press 1set 15reps 100kg

Hamstrings:

• Walking Lunges 1set 10reps 40kg
• Lying Leg Curls 1set 7reps 90kg

Calves:

• Seated Calve Raises 1set 20reps 80kg
• Incline Calve Raises 1set 20reps 120kg

Great comeback after a struggling with my workout on Thursday, I came back twice as hard and managed to push myself harder, heavier and more intense than before!!!

Today I trained weights in the evening, I trained Chest/Heavy Shoulders/Abs. I did a 30min walk after weights.

I did:

Chest:

• Flat Bench Press 1set 9reps 100kg
• Incline Bench Press 1set 6reps 100kg
• Seated Flyes 1set 12reps 76kg
• Hammer Chest Press 1set 12reps 100kg

Heavy Shoulders:

• Seated Dumbell Press 1set 8reps 28kg
• Seated Front Smith Machine Presses 1set 11reps 55kg
• Seated Shoulder Press Machine 1set 11reps 17plates

Abs:

• Crunches 50reps (slow)
• Hanging Leg Raises 1set 50reps

This was probably the worst workout so far compared to my other ones, I struggled with chest but managed to finish strong with shoulders! I gave 100% and that is what counts especially on the not so good days! I will be back next week and hit it twice as hard!