Robba’s BodyBlog

Today I trained Shoulders/Triceps/Calves, I cycled for 15minutes, burning 85calories:

Shoulders:

• Smith Machine Front Shoulder Press 1set 18reps 50kg
• DB Shoulder Press 1set 8reps 24kg
• BB Shrugs 1set 15reps 110kg
• Front BB Raises 1set 15reps 15kg

Triceps:

• Close Grip Bench 1set 10reps 70kg
• EZ Bar Skull Crushers 1set 12reps 35kg
• Tricep Pushdowns Straight Bar 1dropset 6/6/10reps 40/30/20kg

Calves:

• Standing Calve Raises 1set 20reps 136kg
• Seated Calve Raises 1set 15reps 60kg

Very good workout!

Today I cycled for 45 minutes and burned 305calories.

Today I trained Quads/Hams/Abs, I also walked for 25minutes, burning 166calories:

Quads:

• Seated Leg Extensions 1set 12reps 112.5kg
• Squats 1set 15reps 90kg
• Leg Press 1set 20reps 250kg

Hams:

• Seated Leg Curls 1set 15reps 45kg
• Lying Leg Curls 1set 12reps 55kg

Abs:

• Crunches 1set 50reps
• Lying Leg Raises 1set 25reps

Great workout, a lot of intensity and a lot of energy!

Today I walked for 45min, burning 340calories.

Today I trained Chest/Calves and did 20min cardio, burning 155calories:

Chest:

• Flat Bench 1set 15reps 70kg
• Incline Bench 1set 10reps 70kg
• Decline DB Press 1set 6resp 30kg
• Dips 1set 6reps
• DB Chest Pullovers 1set 10reps 15kg (2xDB)

Calves:

• Standing Calve Raises 1set 15reps 136kg ss with
• Isolated Standing Calve Raises 1set 10reps
• Seated Calve Raises 1set 20reps 60kg

Awesome workout, really felt pumped!

Today I trained Back/Biceps/Calves:

Back:

• Chin Ups 1set 6reps
• Deadlifts 1set 12reps 100kg
• Reverse BB Rows 1set 10reps 80kg
• Seated Isolated Rows 1set 8reps 45kg

Biceps:

• BB Curls 1set 12reps 40kg
• Incline DB Curls 1set 8reps 14kg
• Cable Curls 1set 12reps 18kg

Abs:

• Crunches 1set 30reps
• Lying Leg Raises 1set 30reps

Great workout, felt really strong and full of energy!

Today I walked for an hour and burned 340calories.

Today I trained Shoulders/Triceps/Calves. I did a 10min walk after weights burning 71calories.

Shoulders:

• Seated Smith Shoulder Press Front 1set 15reps 50kg
• Seated Dumbell Shoulder Press 1set 10reps 22kg
• Barbell Shrugs 1set 12reps 100kg
• Seated Rear Delt Raises 1set 15reps 15kg

Triceps:

• Close Grip Bench 1set 12reps 60kg
• Seated Tricep Extensions 1set 9reps 28kg
• Rope Tricep Extensions 1set 12reps 28kg

Calves:

• Standing Calve Raises 1set 15reps 135kg
• Toe Presses 1set 30reps 180kg

Good workout…

Today I trained Quads/Hams/Abs:

Quads:

• Leg Extensions 1set 12reps 90kg
• Leg Press 1set 20reps 240kg
• Squats 1set 20reps 80kg

Hamstrings:

• Seated Leg Curls 1set 15reps 40kg
• Lying Leg Curls 1set 15reps 50kg

Abs:

• Seated Crunch Machine 1set 50reps 50kg
• Lying Leg Raises 1set 25reps

Great workout, was so close to throwing up…

Today I walked for 45min and burned 320calories.