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|
The Workouts January 2005
| Sunday 1/03/2005 | |
| Delts/Core (weights in a circuit 1 set each, repeat) | Sets x Reps, weight and type |
| Recumbant Bike, Random | 10min warmup |
| LifeFitness Elliptical, intervals | 20min |
| Barbell Overhead Press | 3x5 50lbs |
| Dumbell Overhead press | 3x10 25lbs |
| Rear Delt Raise | 3x20 10lbs (OW!) |
| Prone to Extension Situps | 2x20 reps |
| Plank | 2x30 secs |
| Side Plank | 2x15 secs + 6 side rotations |
| Wednesday 1/05/2005 | |
| Chest/Back Circuit (weights in a circuit 1 set each, repeat) | Sets x Reps, weight and type |
| Incline Dumbell Press | 3x15 25lbs |
| Dumbell Row | 3x15 25lbs |
| Pec Deck | 3x15 35lbs |
| Cable Row | 3x15 60lbs |
| Barbell Press | 3x15 60lbs |
| Close Grip Pulldown | 3x15 50lbs |
| Prone to Extension Situps | 3x20 reps |
| Plank | 3x30 secs |
| Side Plank | 3x15 secs each side |
| No cardio, knee was killing me | |
| Saturday 1/8/2005 | |
| Bicep/Tricep Pyramids | reps/weight (per set) |
| 10min Recumbant Bike Warmup | 0 |
| Barbell curl | 15x40, 12x45, 10x50 |
| French Press | 15x35, 12x40, 10x40 |
| Dumbell Hammer curls | 15x17.5, 12x20, 10x25 |
| Tricep Overhead Dumbell Press | 15x35, 12x40, 10x45 |
| Cable Curls (exhaustion strip sets) | 20x30lbs, 18x25lbs, 12x20lbs |
| Tricep Rope Pressdown | 18x30lbs, 14x25lbs, 10x20lbs |
| Prone to Extension Situps | 2x20 reps |
| Plank | 2x30 secs |
| Double Crunches | 2x15 reps |
| Recumbant Bike Intervals | 30 min |
| Sunday 1/9/2005 | |
| Shoulders (Delts) Pyramids | reps/weight (per set) |
| 10min Recumbant Bike Warmup | 0 |
| Overhead Dumbell Press | 15x20, 12x25, 8x30 |
| Front Raise | 15x17.5, 12x20, 8x20 |
| Rear Lateral Raise | 15x8, 12x10, 10x12 (weak part! Needs work!) |
| Low Level Elliptical Intervals | 30 min |
| Monday 1/10/2005 | |
| Balance Ball Chest/Back Pyramids | reps/weight (per set) |
| 30min Walk | 0 |
| BB Dumbell Flye | 14x15, 12x20, 10x25 |
| BB Dumbell Press | 14x15, 12x20, 10x25 |
| Bent Over Dumbell Rows | 14x15, 12x20, 10x25 |
| Floor Back Extensions | 3 sets x 15 reps |
| Wednesday 1/12/2005 | |
| Biceps/Triceps Pyramids | reps/weight (per set) |
| Barbell Bicep Curls | 14x40, 12x45, 10x50 |
| Barbell Tricep French Press | 14x35, 12x40, 10x45 |
| Dumbell Bicep Curls | 14x20, 12x25, 6x30, 5x20 |
| Tricep Overhead Tricep Extensions | 15x35, 12x40, 10x45 (ow) |
| Rope Tricep Pressdowns | 15x40, 10x35, 8x30, 6x25, 6x20, 8x15 (strip sets, to exhaust) |
| Dumbell Bicep Hammer Curls | 14x20, 12x25 (noticing right bicep lagging, compensating by sticking elbow out!) |
| Dumbell Right (only) Bicep Curls | 10x20, 10x15, 10x10 |
| Thursday 1/13/2005 | |
| Delts Pyramids | reps/weight (per set) |
| Last half of January | |
| I've been working out | I swear! |
Blog Updated: 5/29/2006
Workoutlog Updated: 4/26/2006
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