Keeping track for myselfatterlotheApril 14 2010, 22:55:38 UTC
30-35 Minutes Eliptical (5 miles, 400 calories, hr @ 146, 123 for cooldown) or Stairclimber (memo: Ouch! Do not do stairclimber every workout, knees break!)
Bench press: Warmups: 135 lbs x 12, 185 lbs X 12. 225 lbs X 10 Actual sets 250 X 10 X 3. I could increase the weight a bit, but I want to make sure I can do the sets with consistent proper form.
Here, I see which of the hard-to-get machines is open: Torso-twister: 40 X 80 lbs each side.
and Chest Butterflys: 150 lbs. X 10 X 3 Rear Deltoids: 90 lbs. X 10 X 3
With the hard to get machines out of the way, I go back into my general system.
Lat Pulldowns: 180 X 10 X 3 Military Press: 150 X 10 X 3 Horizontal Rows: 180 X 10 X 3
Lower Back: 150 lbs X 50 Abs: 130 lbs X 40, then X 30 Crunches: with 20 lbs X 50, then X 40
Legs Press: 290 lbs X 12 X 3 Leg Extension: 150 lbs X 12 X 3 Leg Curl: 90 lbs. X 10 X 3 Calves: 170 lbs X 40, then X 30
Bicep Curl: 110 lbs X 10 X 3 Triceps: 135 lbs. X 10 X 3 Finger / Wrist Curl: 35 lbs. X 12, then X 10 Reverse wrist curl: 10 lbs X 20 X 2
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Bench press: Warmups: 135 lbs x 12, 185 lbs X 12. 225 lbs X 10 Actual sets 250 X 10 X 3. I could increase the weight a bit, but I want to make sure I can do the sets with consistent proper form.
Here, I see which of the hard-to-get machines is open:
Torso-twister: 40 X 80 lbs each side.
and
Chest Butterflys: 150 lbs. X 10 X 3
Rear Deltoids: 90 lbs. X 10 X 3
With the hard to get machines out of the way, I go back into my general system.
Lat Pulldowns: 180 X 10 X 3
Military Press: 150 X 10 X 3
Horizontal Rows: 180 X 10 X 3
Lower Back: 150 lbs X 50
Abs: 130 lbs X 40, then X 30
Crunches: with 20 lbs X 50, then X 40
Legs Press: 290 lbs X 12 X 3
Leg Extension: 150 lbs X 12 X 3
Leg Curl: 90 lbs. X 10 X 3
Calves: 170 lbs X 40, then X 30
Bicep Curl: 110 lbs X 10 X 3
Triceps: 135 lbs. X 10 X 3
Finger / Wrist Curl: 35 lbs. X 12, then X 10
Reverse wrist curl: 10 lbs X 20 X 2
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