Robba’s BodyBlog

Today I trained Chest/Abs:

Chest:

• Incline Bench Press 1set 8reps 100kg
• Flat Bench Press 1set 8reps 100kg
• Flat DB Flyes 1set 11reps 26kg
• Dips 1set 9reps
• DB Pullovers 1set 8reps 17kg
• Upward Cable Cross-overs 1set 20reps 18kg

Abs:

• Machine Crunches 1set 15reps 100kg
• Crunches 1set 25reps

Great workout, am feeling like my body is tired though! Good thing my off week is next week! Has been a flipping great run the last 6 weeks!

Today I walked for 1hour and burned 392calories.

Today I trained Back/Biceps/Calves:

Back:

• Deadlifts 1w/set 15reps 50kg | 1set 6reps 160kg
• T-Bar Rows Close Grip 1set 15reps 70kg
• Behind Neck Lat Pulldowns 1set 10reps 76.5kg
• Low Pulley Rows 1set 9reps 76.5kg

Biceps:

• Standing Alt. Bicep Curls 1set 5reps 28kg
• EZ Bar Curls 1set 10reps 40kg
• Cable Front Double Bicep Curls 1set 10reps 22.5kg

Calves:

• Toe Presses 1w/set 20reps 20kg
• Seated Calve Raises 1set 20reps 80kg
• Standing Calve Raises 1set 15reps 136.5kg

Awesome workout, Hard/Heavy & Intense!!!

Today I trained Shoulders/Triceps/Abs with my old training partner was good fun!

Shoulders:

• Smith Behind Shoulder Press 1w/set 20reps 10kg | 1set 10reps 70kg
• DB Shoulder Press 1w/set 20reps 10kg | 1set 7reps 38kg
• DB Side Raises 1set 12reps 20kg
• Wide Upright Rows 1set 10reps 60kg
• BB Shrugs 1set 15reps 160kg

Triceps:

• Close Grip Bench 1set 9reps 90kg
• Dips Machine 1set 12reps 80kg
• Cable Tricep Overhead Ext. 1set 17reps 60kg

Abs:

• Crunch Machine 1set 25reps 50kg (failed because triceps were burning so badly!)
• Hanging Leg Raises 1set 35reps

Awesome workout!

Today I walked for 60min and burned 414calories.

Today I walked for 30min, cycled for 20min and cross-trained for 10min. I burned 395calories.

Today I trained Quads/Hams/Calves:

Quads:

• Leg Extensions 1w/set 20reps 22.5kg
• Leg Extensions 1set 13reps 117.5kg
• Leg Press 1set 20reps 320kg
• Squats on Smith 1set 15reps 125kg
• Front Squats on Smith 1set 20reps 60kg

Hams:

• Walking Lunges 1set 40kg 9reps
• Lying Leg Curls 1set 90kg 8reps

Calves:

• Toe Presses rp/set 100reps 150kg

Awesome workout!!! Leg’s felt strong! Awesome puked again, just the way I like it!!!

Today I walked for 1hour and burned 426calories.

Today I trained Chest/Abs:

Chest:

• 45deg Incline DB Press 1w/set 20reps 9kg
• Flat DB Press 1w/set 20reps 9kg
• 45deg Incline DB Press 1set 12reps 40kg
• Flat DB Press 1set 10reps 40kg
• Decline DB Press 1d/set 4/4reps 40/28kg
• Flat DB Flyes 1set 5reps 28kg
• Dips for Chest 1set 7reps
• In-line Crossovers 1set 20reps 22.5kg

Abs:

• Seated Ab Crunches 1set 51reps 72.5kg
• Crunches 1set 25reps

Great workout, although a bit up & down, started strong, then went down a bit funny on Decline & threw me off my set, bit off a bit too much for Flyes as well! Other than that great!!!

Today I walked for 45min and cycled for 15min and burned 217calories.