Robba’s BodyBlog

Today I trained Quads/Hams/Abs:

Quads:

• Leg Press 1w/set 25reps 100kg
• Leg Press 1set 20reps 350kg
• Smith Squats 1set 12reps 150kg
• Isolated Leg Press 1set 20reps 100kg

Hams:

• Lying Leg Curls 1set 6reps 90kg
• Standing Leg Curls 1set 8reps 40kg

Abs:

• Crunches 1set 50reps

Awesome Workout, great intensity!!!

Today I trained Chest/Calves:

Chest:

• Incline DB Press 1w/set 20reps 10kg
• Incline DB Press 1set 9reps 45kg
• Flat DB Press 1set 9reps 45kg
• Flat DB Press 1set 6reps 32kg
• Dips 1set 8reps
• Inline Cable Crossovers 1set 15reps 22.5kg

Calves:

• Seated Calve Raises 1w/set 20reps 20kg
• Seated Calve Raises 1set 20reps 90kg
• Standing Calve Raises 1set 20reps 136kg

Great Workout, managed to hit the 45’s !!! w00t!!!

Today I walked for 1hour and burned 421calories.

Today I cycled for 40min and walked for 20min, burning 390cal.

Today I trained Back/Biceps/Abs:

Back:

• Deadlifts 1w/set 15reps 60kg
• Deadlifts 1set 2reps 180kg
• DB Rows 1set 10reps 60kg
• Isolated Seated Rows 1set 12reps 54.5kg
• Lat Pulldowns Front 1set 10reps 76.5kg

Biceps:

• BB Curls 1set 6reps 50kg
• Preacher Curl Machine 1set 12reps 27kg
• Cable Front Double Bicep Curls 1set 12reps 18kg

Abs:

• Crunches 1set 50reps

Awesome workout, keep going from strength to strength, all the glory to God!!!

Today I trained Shoulders/Triceps/Calves:

Shoulders:

• Shoulder DB Press 1w/set 20reps 10kg
• Shoulder DB Press 1set 8reps 40kg
• Smith Shoulder Press in Front 1set 12reps 80kg
• Smith BB Shrugs 1set 20reps 180kg
• Seated Rear Delts 1set 12reps 24kg

Triceps:

• Tricep Pushdowns EZ Bar 1w/set 20reps 13.5kg
• Smith Close Grip Bench 1set 9reps 100kg
• Skull Crushers Straight BB 1set 11reps 40kg
• Tricep Pushdowns 1set 8reps 40.5kg

Calves:

• Toe Presses 1w/set 30reps 20kg
• Seated Calve Raises 1set 30/20reps 60kg

Great workout!!!

Today I walked for 1hour and burned 412calories.

Today I walked for 20min and cycled for 40min, I burned 381calories.

Today I walked for 1hour and burned 428calories.

Today I trained Legs/Hams/Abs:

Legs:

• Squats 1w/set 20reps 20kg
• Leg Extensions 1set 12reps 122.5kg
• Leg Press 1set 22reps 320kg
• Squats on Smith 1set 15reps 140kg

Hams:

• Lying Leg Curls 1d/set 6/8/10reps 90/60/40kg

Abs:

• Crunches 1set 25reps
• Lying Leg Curls 1set 25reps

Great 1st workout back, really felt strong like bull