torrentprime’s BodyBlog

AM Run  
Tuesday, Sep. 25
Friday, Sep. 28
Saturday, Sep. 29

Hills/stairs, ~30 minutes.

12 minute cardio warmup

Bench press 135/185/185 x10, 185×7
Incline bench press 135 x10, x10, x7
Iso-lateral wide press (machine) 90/140/140 x10
Dumbbell press (seated, machine) 90/105/120 x10
Pec deck 120/120/120 x10

Situps (ab machine) 20×2,15×3,20×2
Bridges 60 seconds, 30 seconds

12 minute cardio warmup

Upright rows (barbell) 65/75/85 x10
Shoulder press (dumbbell) 50/60/60 x10
Front raise (dumbbell) 20/20/20 x10
Side raise (dumbbell) 15/15/15 x10
Reverse pec deck (??) 105/120/135 x10
Shrugs 70/75/80 x10

Situps (ab machine) 20×2,15×3,20×2
Bridges 60 seconds x1, 30 secondsx1 (damn, these r hard on shoulder day)

10 minute cardio warmup (bike)

Barbell curls (superset) 40/50/60 x10, x2
Reclining cable curl (using seated rowing cable) 50/60/60 x10
Cable curl (with split rope, 2 hands) 40/50/60 x10
Cable curl (single hand) 20/30/35 x10
Hammer curls 17.5/17.5/17.5 x15

Situps (ab machine) 20×6
Bridges 1 minute x2

10 minute cardio warmup

Upright rows (barbell) 75/75/75 x10
Shoulder press (dumbbell) 50/50/60 x10
Front raise (dumbbell) 20/20/20 x10
Side raise (dumbbell) 10/10/10 x10
Reverse pec deck (??) 90/105/120 x10
Shrugs 60/65/70 x10

Situps (ab machine) 20×6
Bridges 30 seconds x2 (damn, these r hard on shoulder day)

10 minute cardio warmup

Barbell curls (superset) 40/50/60 x10, x2
Reclining cable curl (using seated rowing cable) 50/50/60 x10
Cable curl (with split rope, 2 hands) 40/40/40 x10
Cable curl (single hand) 20/20/30 x10
Hammer curls 15/15/17.5 x15

Situps (ab machine) 20×6
Bridges 1 minute x2

Administrivia.

Situps are done on ab machine thingy, with neck support and handlebars. 6 sets; the first 5 have hands on handlebars.
1. Feet hooked in
2. Feet raised above footrest, crossed
3. Feet raised higher, extended side-by-side
4. Feet raised higher, extended side-by-side
5. Feet raised above footrest, crossed
6. Feet hooked in, arms behind head for final burn

Cardio warmup may be treadmill, on manual with increasing incline at 3.1 mph, or seated bike, Random setting, level 7 or so.