Robba’s BodyBlog

w00t w00t I am back today after a week of being off thanks to the cold I just managed to come right from!

Today we trained Chest & did cardio, for cardio we cycled for 15min & I burned 150cal.

Chest:

• Flat Wide Bench 1set 10reps 100kg
• Incline DB Press 1set 10reps 40kg
• Incline Chest Press Machine 1set 8reps 105kg
• Seated Chest Press Machine 1set 10reps 100kg
• Cable Cross Overs Above/In-Line/From Below 1dropset 18/12/8reps 27/22/13kg

Orsm workout back had an insane pump in my chest!

Today I hate to say I am feeling under the weather, damn this blimming cold, aaarrrghhh. But anyways seeing it was a public holiday today we went to the park & threw the rugga ball around & did a bit of running around too, despite being sick

Today I did calves & cardio, for cardio I cycled for 20min & burned 172cal.

Calves:

• Standing Calve Raises 1giantset 10/10/10/10/10/10/10/10/10/10reps 120/110/100/90/80/70/60/50/40/30kg.

Awesome workout!

Today we trained Shoulders/Tris:

Shoulders:

• Military Press 1set 8reps 60kg
• Seated DB Press 1set 12reps 34kg
• BB Shrugs 1set 20reps 180kg
• Side DB Raises 1set 18reps 16kg
• Front BB Raises 1set 15reps 22kg

Tris:

• Close Grip Bench 1set 8reps 90kg
• Tri Pushdowns Cambered Bar 1set 10reps 100kg
• Seated DB Tri Extensions 1set 12reps 12kg

Great workout!

Today we did abs & cardio, for cardio we did 20min on the eliptical & I burned 184cal, we then cycled for 10min & I burned 80cal.

Abs:

• Crunch Machine 1set 50reps 50kg superset with
• Crunches 1set 50reps superset with
• Hanging Leg Raises 1set 50reps superset with
• Side Crunches Standing 1set 50reps 30kg

Great workout!

Today we trained Back/Bi’s:

Back:

• Assisted Chin Ups 1set 15reps 52kg
• Deadlifts 1set 7reps 140kg
• Bent Over Reverse Rows 1set 12reps 80kg
• PullDown Machine 1set 15reps 90kg

Biceps:

• EZ Bar Curls 1set (7’s) 37,5kg
• Preacher Curl Machine 1dropset 10/8/6reps 40/30/25kg

Tough workout, head felt like it was going to explode & I was going to vomit. Lower back taking strain, not too happy, am going to take it easier on deadlifts & strengthen my back slowly & work my way up the ladder…

Today we did Calves & cardio, for cardio we did the reclined bike for 20min & burned 178cal, & rowed for 10min & burned 128cal.

Calves:

• Seated Calve Raises 1dropset 20/15/12/20reps 80/60/40/20kg
• Standing Calve Raises 1set 15reps 100kg

Good workout!

Today I did cardio, I did the reclined bike for 40min and burned 329cal, then I rowed for 5min & burned 74cal.

Today we are back @ training after a dismal attempt @ getting back to gym last week

Today we trained Chest & did 20min on the eliptical trainer & I burned 167cal:

Chest:

• Flat Wide Bench 1set 18reps 80kg
• Incline Wide Bench 1set 10reps 80kg
• Flat DB Flyes 1set 15reps 22kg
• Incline DB Press 1set 10reps 22kg
• Seated Incline Chest Machine 1dropset 10/6/5reps 80/60/40kg

Good strong wekout today

Today I did cardio, I rowed for 5min & burned 71cal, then I cycled for 15min & burned 139cal & finally I did the eliptical trainer for 15min & burned 133cal.