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my road to fitness

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    #152
    RobAMerc
    Registered Users Posts: 5,863 ✭✭✭RobAMerc


     A1. Barbell Curl - 5 reps - 201 tempo  25 25 25 25 25
     A2. DB Curl - 5 reps - 602 tempo - rest 60 seconds  12 12 12 12 12
     B1. Preacher Curl - 5 reps - 201 tempo  27 27 27 27 27
     B2. Reverse Curl ( Cable )- 5 reps - 602 tempo - rest 60 seconds  36 36 36 36 36
     C1. Cable Triceps Pressdown - 5 reps - 201 tempo  41 41 41 41 41
     C2. Machine Tricep Extension - 5 reps - 602 tempo - rest 60 seconds  64 64 64 64 64
     D1. Dumbell Tricep Extensions - 5 reps - 201 tempo  22 22 22 22 22
     D2. Overhead Cable Extensions - 5 reps - 602 tempo - rest 60 seconds 


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    #153
    RobAMerc
    Registered Users Posts: 5,863 ✭✭✭RobAMerc


    Wednesday 29th
    WarmUp BW/Squat - 15 reps
    A. Back Squats 5 reps 110 110 110 110 110
    A1. Side Lateral Raises 8-12 reps ( no rest ) 8 8 8 8
    A2. Upright Rows - 8-12 reps - rest 60 seconds 25 25 25 25
    B1. Bent Over Lateral Raise 8-12 reps- no rest 8 8 8 8
    B2. Dumbbell Shoulder Press 8-12 reps- rest 60 seconds 17.5 17.5 17.5 17.5
    Core Work - 3 * 15 flat, knees up, touch toes 15 15 15


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    #154
    RobAMerc
    Registered Users Posts: 5,863 ✭✭✭RobAMerc


    EXERCISE  Set #1   Set #2   Set #3   Set #4   Set #5 
    WarmUp Push Up - 15 reps
     A1. DB Press - 5 reps - 201 tempo  25 25 25 25 25
     A2. DB Flyes - 5 reps - 602 tempo - rest 60 seconds  10 10 10 10 10
     B1. Incline DB Press - 5 reps - 201 tempo  25 25 25 25 25
     B2. Incline DB Flyes - 5 reps - 602 tempo - rest 60 seconds  10 10 10 10 10
     C1. Cable Lats Pulldown - 5 reps - 201 tempo  100 100 100 100 100
     C2. DB Rows - 5 reps - 602 tempo - rest 60 seconds  25 25 25 25 25
     D1. Barbell Rows - 5 reps - 201 tempo  25 25 25 25 25
     D2. Pullovers - 5 reps - 602 tempo - rest 60 seconds  25 25 25 25 25


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    #155
    RobAMerc
    Registered Users Posts: 5,863 ✭✭✭RobAMerc


    friday 9th

    EXERCISE  Set #1   Set #2   Set #3   Set #4   Set #5 
    WarmUp Curls - 15 reps 5 5 5 5 5
     A1. Barbell Curl - 5 reps - 201 tempo  25 25 25 25 25
     A2. DB Curl - 5 reps - 602 tempo - rest 60 seconds  12 12 12 12 12
     B1. Preacher Curl - 5 reps - 201 tempo  12 12 12 12 12
     B2. Reverse Curl - 5 reps - 602 tempo - rest 60 seconds  12(DB) 12(DB) 12(DB) 12(DB) 12(DB)
     C1. Cable Triceps Pressdown - 5 reps - 201 tempo  11 11 11 11 11
     C2. Skull crushers - 5 reps - 602 tempo - rest 60 seconds  25 25 25 25 25
     D1. Overhead tricep extn. - 5 reps - 201 tempo  24 24 24 24 24
     D2. Overhead Cable Extensions - 5 reps - 602 11 11 11 11 11


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    #156
    RobAMerc
    Registered Users Posts: 5,863 ✭✭✭RobAMerc


    WarmUp Push Up - 15 reps
     A1. DB Press - 5 reps - 201 tempo  26 26 26 26 26
     A2. DB Flyes - 5 reps - 602 tempo - rest 60 seconds  10 10 10 10 10
     B1. Incline DB Press - 5 reps - 201 tempo  22 22 22 22 22
     B2. Incline DB Flyes - 5 reps - 602 tempo - rest 60 seconds  10 10 10 10 10
     C1. Cable Lats Pulldown - 5 reps - 201 tempo  100 100 100 100 100
     C2. DB Rows - 5 reps - 602 tempo - rest 60 seconds  25 25 25 25 25
     D1. Barbell Rows - 5 reps - 201 tempo  25 25 25 25 25
     D2. Pullovers - 5 reps - 602 tempo - rest 60 seconds  26 26 26 26 26


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    #157
    RobAMerc
    Registered Users Posts: 5,863 ✭✭✭RobAMerc


    EXERCISE  Set #1   Set #2   Set #3   Set #4   Set #5 
    WarmUp BW/Squat - 15 reps
    A. Back Squats 5 reps 112.5 112.5 112.5
    A1. Side Lateral Raises 8-12 reps ( no rest ) 10 10 10 10
    A2. Upright Rows - 8-12 reps - rest 60 seconds  25 25 25 25
    B1. Bent Over Lateral Raise 8-12 reps- no rest 8 8 8 8
    B2. Dumbbell Shoulder Press 8-12 reps- rest 60 seconds  16 16 16 16
    Core Work - 3 * 15 flat, knees up, touch toes 15 15 15 15


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    #158
    RobAMerc
    Registered Users Posts: 5,863 ✭✭✭RobAMerc


    EXERCISE  Set #1   Set #2   Set #3   Set #4   Set #5 
    WarmUp Curls - 15 reps 5 5 5 5 5
     A1. Barbell Curl - 5 reps - 201 tempo  25 25 25 25 25
     A2. DB Curl - 5 reps - 602 tempo - rest 60 seconds  12 12 12 12 12
     B1. Preacher Curl - 5 reps - 201 tempo  12 12 12 12 12
     B2. Reverse Curl - 5 reps - 602 tempo - rest 60 seconds  12 12 12 12 12
     C1. Cable Triceps Pressdown - 5 reps - 201 tempo  11 11 11 11 11
     C2. Skull crushers - 5 reps - 602 tempo - rest 60 seconds  25 25 25 25 25
     D1. Overhead tricep extn. - 5 reps - 201 tempo  24 24 24 24 24
     D2. Overhead Cable Extensions - 5 reps - 602 11 11 11 11 11


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    #159
    RobAMerc
    Registered Users Posts: 5,863 ✭✭✭RobAMerc


    4 weeks with torn ligaments in my hand. started a bit lighter than last time to build back up

    EXERCISE  Set #1   Set #2   Set #3   Set #4   Set #5 
    WarmUp Push Up - 15 reps
     A1. DB Press - 5 reps - 201 tempo  22 22 22 22 22
     A2. DB Flyes - 5 reps - 602 tempo - rest 60 seconds  12 12 12 12 12
     B1. Incline DB Press - 5 reps - 201 tempo  22 22 20 20 20
     B2. Incline DB Flyes - 5 reps - 602 tempo - rest 60 12 12 12 12 12
     C1. Cable Lats Pulldown - 5 reps - 201 tempo  100 100 100 100 100
     C2. DB Rows - 5 reps - 602 tempo - rest 60 seconds  25 25 25 25 25
     D1. Barbell Rows - 5 reps - 201 tempo  25 25 25 25 25
     D2. Pullovers - 5 reps - 602 tempo - rest 60 seconds  26 26 26 26 26


    Also doing 3 by 20sec hiit on bike.


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    #160
    RobAMerc
    Registered Users Posts: 5,863 ✭✭✭RobAMerc



    EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 
    WarmUp BW/Squat - 15 reps
    A. Back Squats 5 reps 112.5 112.5 112.5
    A1. Side Lateral Raises 8-12 reps ( no rest ) 10 10 10 10
    A2. Upright Rows - 8-12 reps - rest 60 seconds 25 25 25 25
    B1. Bent Over Lateral Raise 8-12 reps- no rest 8 8 8 8
    B2. Dumbbell Shoulder Press 8-12 reps- rest 60 seconds 16 16 16 16
    Core Work - 3 * 15 flat, knees up, touch toes


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