Robba’s BodyBlog

Today we trained Chest:

Chest:
- Incline DB Press 1set 10reps 40kg
- Flat DB Press 1set 8reps 40kg
- Incline Flyes 1set 8reps 32kg
- Dips for Chest 1set 8reps
- Inline Cable X-Overs 1set 13reps 27kg

Strong workout, wasn’t feeling 100s today…

Today we trained Quads/Hams/Calves:

Quads:
- Leg Extensions 1set 15reps 105kg
- Leg Press 1set 15reps 240kg
- Smith Squats 1set 15reps 140kg

Hams:
- Lying Leg Curls 1set 11reps 65kg
- Standing Leg Curls 1set 10reps 40kg

Calves:
- Seated Calves 1dropset 20/15/15/15/20 100kg/80kg/60kg/40kg/20kg

Very strong workout, my boet & I pushed it hard today!

Today I was supposed to do legs but because of time constraints did cardio instead. I did the elliptical trainer for 20min and burned 204cal.

Today after work I cycled for 20min and burned 156cal, I also did the elliptical trainer for 10min and burned 83cal.

Today @ lunch I went and did 20min walking on the treadmill and burned 151cal, then I rowed for 10min and burned 118cal.

Today I did the elliptical trainer for 20min and burned 192cal, I also cycled for 10min and burned 81cal. I also trained Abs today:

Abs:
- Crunches 1set 30reps supersetted with
- Lying Leg Raises 1set 30reps supersetted with
- Side Crunches 1set 30reps

Today we trained Shoulders/Tris:

Shoulders:
- Seated DB Press 1set 9reps 34kg
- BB Military Press 1set 8reps 60kg
- BB Shrugs 1set 25reps 180kg
- Rear Delt Machine 1set 12reps 25kg

Triceps:
- Close Grip Bench 1set 10reps 85kg
- DB Kickbacks 1set 15reps 18kg
- Tricep Pushdowns EZ Bar 1set 26reps 60kg

Most hardcore workout I have had in a long time!!!

Today we went to the botanical gardens and walked for +- 2hours.

Today I did the elliptical trainer for 10min and burned 93cal. Then I did the bike for 10min and burned 90cal. Then I trained Calves:

Calves:
- Seated Calve Raises 1dropset 20/20/20/20/20 80kg/60kg/40kg/20kg/0kg

Today we trained Back/Biceps:

Back:

- Deadlifts 1set 10reps 140kg
- B/Over Reverse Rows 1set 12reps 80kg
- Seated Isolated Rows From Above 1set 12reps 80kg
- Front Lat Pulldowns 1set 10reps 70kg

Biceps:

- BB Curls 1set 7reps 50kg
- DB Alt Curls 1set 10reps 20kg
- Seated Preacher Machine 1set 8reps 40kg

Strong