Robba’s BodyBlog

Today I did legs & cardio, for cardio I walked for 10min.

Legs:

• Leg Press 1rest-pause set 15/5/5reps 260kg
• Hack Squats 1set 15reps 105kg
• Leg Extensions 1set 15reps 80kg
• Lying Leg Curls 1set 12reps 60kg
• Adductors 1set 20reps 75kg
• Abductors 1set 25reps 75kg

Good workout, had to fly solo today…

Today I trained Calves & Forearms & did cardio, for cardio I rowed for 15min & burned 160cal.

Calves:

• Seated Calve Raises 1set 20reps 80kg
• Standing Calve Raises 1set 15reps 120kg

Forearms:

• Seated Forearm Curls 1set 30reps 32kg
• Reverse Seated Forearms Curls 1set 15reps 20kg
• Standing Behind Back Forearm Curls 1set 20reps 40kg

Good workout, wasn’t going to go but I pulled through….

Today I did cardio, I did the recliner bike for 20min & burned 166cal, then I rowed for 10min & burned 114cal & finally I walked for 5min.

Today we did Shoulders/Tris/Abs:

Shoulders:

• Military Presses 1set 11reps 60kg
• DB Shoulder Press 1set 12reps 34kg
• BB Shrugs 1set 30reps 180kg
• Side Raise Machine 1set 15reps 82.5kg

Triceps:

• Close Grip Bench 1set 10reps 90kg
• Dips for Tris 1set 18reps
• Cambered Bar Pushdowns 1set 12reps 100kg

Abs:

• Crunch Machine 1set 25reps 80kg

Great workout, almost threw up

Today we trained Back & Bi’s:

Back:

• Deadlifts 1set 15reps 80kg
• Front Lat Pulldowns 1set 20reps 80kg
• Low Pulley Rows 1set 10reps 90kg
• Hyperextensions 1set 15reps

Biceps:

• BB Curls 1set 15reps 50kg
• EZ Bar Curls 1set 12reps 47kg
• DB Hammer Curls 1set 15reps 26kg

Strong workout!

Today I did cardio, I did the reclined bike for 20min & burned 174cal, I also rowed for 5min & burned 70cal.

Today we trained calves & did cardio, for cardio we did the eliptical trainer for 20min & I burned 144cal.

Calves:

• Standing Calve Raises 1set 25reps 120kg

Today we hit Chest:

Chest:

• Flat Bench Press 1set 12reps 100kg
• Incline Bench Press 1set 10reps 90kg
• Seated Chest Press 1set 8reps 100kg
• Incline Chest Press 1set 8reps 90kg
• Incline DB Flyes 1set 10reps 20kg
• Seated Peck Deck 1set 15reps 50kg
• Dips for Chest 1set 12reps

Great workout, have put on 2.3kg’s in 2 weeks & can see my fat % has gone down, w00t!

Today we did Abs & cardio, for cardio we cycled for 15min & I burned 99cal, then we rowed for 5min & I burned 57cal.

Abs:

• Crunch Machine 1set 30reps 82.5kg
• Crunches 1set 25reps

Today we trained Legs:

Legs:

• Leg Press 1set 20reps 280kg
• Smith Squats 1set 15reps 100kg
• Leg Ext 1set 15reps 75kg
• Adductors 1set 30reps 45kg
• Abductors 1set 35reps 45kg
• Lying Leg Curls 1dropset 8/8/8reps 65/50/35kg
• Seated Leg Curls 1set 10reps 45kg

Strong workout, esp the Leg Press…