Robba’s BodyBlog

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…

Today we trained forearms & did cardio, for cardio we did the eliptical for 10min & I burned 72cal, we then cycled for 10min & I burned 70cal, finally we rowed for 5min & I burned 60cal.

Forearms:

• Seated Forearm BB Curls 1set 25reps 40kg
• Reverse Grip BB Curls 1set 15reps 40kg
• Standing Behind BB Curls 1set 25reps 40kg

Today we trained Calves & did cardio, for cardio I did the reclined bike for 20min & burned 159cal, then I rowed for 5min & burned 62cal:

Calves:

• Seated Calve Raises 1set 25reps 80kg
• Toe Presses 1set 25reps 230kg
• Standing Calve Raises 1set 20reps 110kg

Today we trained Shoulders & Tris:

Shoulders:

• Military Press 1set 8reps 60kg
• BB Shrugs no straps 1set 10reps 140kg
• DB Presses 1set 20reps 26kg
• Side Raises Machine 1set 15reps 70kg
• Rear Delt Machine 1set 12reps 35kg

Tris:

• Close Grip Bench 1set 10reps 80kg
• Dips for Tris 1set 12reps
• Tricep Pushdowns Cambered Bar 1set 15reps 80kg

Great Workout!!!

Today we did cardio for 30min, we cycled/rowed/walked. We also trained Abs:

Abs:

• Crunch Machine 1set 50reps 65kg
• Hanging Leg Raises 1set 30reps

Today we did Back & Bis:

Back:

• Deadlifts 1set 20reps 60kg (going light to work up my lower back strength & nursing an injury)
• Front Lat Pulldowns 1set 20reps 75kg
• Low Pulley Rows 1set 10reps 85kg
• Hyerextensions 1set 25reps

Bis:

• BB Curls 1set 15reps 45kg
• Preacher Curls 1set 15reps 27.5kg
• Buddy Curls EZ Bar 1set 12/10/8/6reps 30kg

Orsm workout, kicking ass & taking names…

Today I swam after work, I did 9laps of varied strokes.