Robba’s BodyBlog

Today I trained Chest/Abs:

Chest:

• Incline DB Press 1set 10reps 40kg
• Decline DB Press 1set 8reps 40kg
• Flat DB Press 1set 6reps 40kg
• Dips 1set 8reps
• DB Pullovers 1set 8reps 15kg
• Inline Cable Cross Overs 1set 20reps 13,5kg (this one really worked nicely especially doing it slow & focusing squeeze)

Abs:

• Crunches 1set 35reps
• Lying Leg Raises 1set 36reps

Awesome workout, chest felt great & really pumped afterwards, I am going to turn my chest into my best bodypart yet!!!!

Today I walked for 1hour and burned 427calories.

Today I cycled for 40min and walked for 20min and burned 385calories.

Today I walked for 1hour and burned 418calories.

Today I trained Back/Biceps/Calves:

Back:

- Chin-ups 1set 7reps
- Deadlifts 1w/set 15reps 60kg
-              1set 10reps 120kg
- Reverse Grip B/Over BB Rows 1set 10reps 80kg
- DB Rows 1set 8reps 60kg
- Front Lat Pulldowns 1set 10reps 67.5kg

Biceps:

- BB Curls 1d/s 3/6reps 50/40kg
- EZ Bar Curls 1set 10reps 35kg
- Hammer Curls 1set 8reps 19kg

Calves:

- Toe Presses 1set 40reps 160kg
- Seated Calve Raises 1set 15eps 85kg

Awesome workout, almost passed out!!!

Today I trained Shoulders/Triceps:

Shoulders:

- Military Press 1set 6reps 50kg
- Seated Shoulder DB Press 1set 11reps 30kg
- BB Shrugs 1d/s 5/10/15reps 140/100/60kg
- Upright Rows Wide 1set 10reps 50kg
- Bent Over Rear Delt Raises 1set 15reps 17kg

Triceps:

- Close Grip Bench 1set 12reps 70kg
- Seated DB Tricep Extensions 1set 12reps 30kg
- Tricep Push Downs Straight 1set 8reps 40kg
- Isolated Tricep Extensions 1set 15reps 13.5kg

Great workout, felt I gave it my all, was extremely pumped and fatigued after!

Today I walked for 30min and burned 216calories.

Today I walked for 20min and cycled for 40min, burning 383calories.

Today I did an hour walk and burned 400calories.

So I am back after a week and a half off, got sick and had to take off, sucked big time! Anyway took that as my off week and am back now and ready for the next 6 weeks!!!

Today I trained Quads/Hams/Calves:

Quads:

• Seated Leg Extensions 1set 10reps 112.5kg
• Squats 1set 15reps 100kg
• Leg Press 1set 20reps 255kg

Hams:

• Seated Leg Curls 1set 20reps 50kg
• Lying Leg Curls 1set 12reps 54kg

Calves:

• Seated Calve Raises 1set 25reps 80kg
• Standing Calve Raises 1set 15reps 136kg

Great workout, felt a bit fatigued from my cold still! But great, came extremely close to puking, legs had an insane pump!