Robba’s BodyBlog

Today we did cardio & Back/Bi’s, for cardio we walked/sprinted for 10min.

Back:

• Chin Ups 1set 15reps 45kg
• Bent Over Rows Reverse Grip 1set 15reps 70kg
• Low Pulley Rows 1set 15reps 55kg
• Hyperextensions 1set 15reps

Biceps:

• BB Curls 1set 15reps 40kg
• Preacher Curls EzBar 1set 10reps 27.5kg
• Hammer Curls 1set 15reps 20kg

Today we did cardio, we ran/jogged for 10min, we did the eliptical trainer for 20min & I burned 149cal.

Well I is back after being off with flu again, sheesh! Also took an off week as well!

Started off with Chest & cardio, walked for 10min.

Chest:

• Flat Bench 1set 12reps 80kg
• Incline Bench 1set 10reps 80kg
• Incline Chest Press Machine 1set 8reps 80kg
• DB Flyes 1set 15reps 22kg??
• Pec Deck 1set 15reps 45kg

Great start.

Today we trained Chest:

Chest:

• Flat Bench Press 1set 10reps 105kg
• Incline Bench Press 1set 8reps 95kg
• Smith Partial Bench Press 1set 6reps 120kg
• Incline Chest Press Machine 1set 8reps 120kg
• Peck Deck 1set 15reps 45kg
• Cable Crossovers 1set 12reps 35kg

Strong workout!

Today I trained Biceps/Calves & did cardio, for cardio I cycled for 5min & burned 50cal & I walked for 15min.

Biceps:

• BB Curls 1dropset 6/8/10reps 60/50/40kg
• EZ Bar Curls 1set 18reps 37.5kg
• Cable Curls 1set 15reps 22.5kg

Calves:

• Seated Calve Raises 1dropset 15/12/10/20reps 80/60/40/20kg

Today we trained Back & Bi’s & did cardio, for cardio we walked for 15min.

Back:

• T-Bar Rows Wide 1set 18reps 55kg
• DB Rows 1set 15reps 50kg
• Lat Pulldowns in Front 1set 10reps 70kg superset with
• Lat Pulldowns Behind 1set 10reps 50kg
• Hyperextensions 1set 20reps

Are going to hit Bi’s tomorrow could barely move them after back training! Am going to lay off deadlifts for a while & strengthen my lower back using other exercises cos dealifts are killing my lower back…

Today we did cardio & abs, for cardio I cycle for 25min & burned 220cal, we also walked for 15min.

Abs:

• Crunch Machine 1set 50reps superset with
• Hanging Leg Raises 1set 50reps

;)

Today we did Shoulders/Tris:

Shoulders:

• Military Press 1set 8reps 60kg
• Seated Shoulder Press Machine 1set 15reps 120kg
• BB Shrugs 1set 20reps 200kg
• Side Raise Machine 1set 15reps 82.5kg
• Rear Delt Machine 1set 12reps 30kg

Triceps:

• Close Grip Bench 1set 10reps 100kg
• Dips for Tris 1set 12reps
• Tri Pushdowns Cambered Bar 1dropset 9/8/7reps 100/75/50kg

Good strong workout!

Today I got my ass back to the gym & did cardio for 20min & burned 172cal. I also did Legs.

Legs:

• Hack Squats 1set 12reps 120kg
• Leg Press 1set 15reps 240kg
• Leg Extensions 1dropset 10/8/6reps 100/75/50kg
• Adductors 1set 25reps 54kg
• Abductors 1set 25reps 54kg
• Lying Leg Curls 1set 12reps 60kg

Great workout, weekend time!