Robba’s BodyBlog

Today I trained Chest/Calves and walked for 10min burning 70 calories: Weight = 96.5kg
Chest:

• Incline Bench 1set 8reps 75kg
• Flat Bench 1set 8reps 70kg
• Decline Bench 1set 5reps 70kg
• Incline DB Flyes 1set 10reps 20kg
• Flat DB Flyes 1set 9reps 20kg
• Cable C/Overs 1set 15reps 22.5kg SS with
• Cable C/Overs upwards 1set 10reps 18kg

Calves:

• Seated Calve Raises 1set 25reps 50kg
• Standing Calve Raises 1set 15reps 108kg

Today I trained Back/Biceps/Abs. I cycled for 10minutes and burned 75calories

Back:

• Deadlifts 1set 15reps 90kg
• Bent Over BB Rows 1set 12reps 60kg
• DB Rows 1set 8reps 45kg
• Lat P/Downs 1set 12reps 50kg

Biceps:

• BB Curls 1set 10reps 35kg
• Seated DB Curls 1set 8reps 17kg
• Standing Hammer DB Curls 1set 8reps 17kg

Abs:

• Seated Crunches Machine 1set 55reps 50kg

Great workout!

Today I cycled for 45minutes and burned 275calories.

Today I cycled for 45minutes and burned 275calories.

Today I trained Shoulders/Triceps/Calves. I did a 10min walk and burned 75 calories: Weight = 95.6kg.
Shoulders:

• DB Shoulder Press 1set 15reps 24kg
• Smith Shoulder Press in Front 1set 15reps 40kg
• BB Shrugs 1set 15reps 100kg
• DB Side Raises 1set 15reps 12kg

Triceps:

• Skull Crushers SB 1set 15reps 40kg
• Tricep Pushdowns 1set 8reps 40kg
• Close Grip Bench 1set 1d/set 4/8reps 60/40kg

Calves:

• Standing Calve Raises 1set 25reps 100kg
• Seated Calve Raises 1set 15reps 40kg

All in all, good training, chest still fatigued from last chest workout.

Today I trained Quads and did a 15min cycle and burned 80 calories:

Quads:

- Leg Extensions 1set 15reps 75kg
- Squats 1set 15reps 70kg
- Leg Press 1set 15reps 220kg
- Seated Leg Press 1 set 12reps 130kg (whole stack)

Great leg training!

Today I walked for 45 minutes and burned 275 calories.

Today I trained Back/Biceps/Abs and did a 10 min walk:

Back:

- Deadlifts 1set 15reps 90kg
- Barbell Rows Reverse Grip 1set 10reps 70kg
- Dumbell Rows 1set 8reps 40kg
- Hyperextensions 1set 15reps

Biceps:

- Barbell Curls Straight 1set 15reps 25kg
- Seated DB Curls 1set 8reps 15kg
- Standing DB Hammer Curls 1set 8reps 15kg

Abs:

- Crunches with Ball 1set 75reps
- Seated Crunches on Machine 1set 20reps 70kg

Great workout, was finished by the end and almost puked, good stuff!

Today I walked for 45 min and burned 300 calories.

Today I trained Chest/Calves and did 10min cardio:

Chest:

• Incline Bench 1set 12reps 70kg
• Flat Bench 1set 8reps 70kg
• Decline DB Press 1set 5reps 28kg
• Incline DB Flyes 1set 15reps 15kg
• Cable C/Overs 1set 18kg 15kg

Calves:

• Standing Calve Raises 1set 20reps 81kg
• Seated Calve Raises 1set 15reps 40kg

For the first time back in 4 months I am happy with how training went to day! It is great to be back and feel a pump again!