Workout thread

[imsuperman]

Back/Chest

 

Pullups: set of 10, set of 8

Chinups: set of 10, set of 6

Flat Bench Prsses 4X10

Close grip seated cable rows: 1 warmup set, then add 30 lbs for 3 X 10

Dumbell pullovers 4 X 8

Close-grip lat pulldowns: Warmpup set of 10, add 20 lbs, for 3 X 10

One armed dumbbell presses 3 X 5

Did one set of two armed dumbbell presses, then someone stole my bench so

Pec flyes (machine) 3 X 10

Wide grip lat pulldowns 3 X10

Chest press machine 3 X 10

[imsuperman]

Quick legs workout to get away form my desk.

 

45 degree leg presses (plate-loaded) 4 X 10 at heavy weight. Deload a plate on each side and do ten more reps

Toe presses on 45 degree leg press 5 X 10

Machine prone leg curls 4 X 10

Machine seated leg presses 3 X 10

Machine leg extensions 4 X 10

 

Gym was packed with high schoolers and college students on break so I left and went back to work.

[happyfrank]

Night 3 mile run and 5 minute plank. Signed up for night half marathon Sunday.. It's battle against cold weather and hills. I can't wait!

[imsuperman]

Romanian deadlifts/core

 

Romanian deadlifts. Warmup at 225 lbs for 5 reps. 1 rep at 265, 1 rep at 285, 1 rep at 315

Seated machine back extensions 3 X 10

Seated machine crunches (straight-arm) 5 X 10

[imsuperman]

Edit to the above: Don't know why I even said Romanian. I only do regular deadlifts.

 

Today was: Back/Chest

Pullups 4 X 8

Flat bench dumbbell presses 3 X 8

Chinups for one set of 8, followed by two sets of 6.

Pec Flyes (machine) 4 X 8

Seated row machine 3 X 8

Iso lateral decline presses 5 X 5

[happyfrank]

13.1 marathon. 15 to 20 hills. It was self torture lol

[imsuperman]

^ Screw that! Haha. I wouldn't be caught dead. Congratulations!

 

Forty five minutes of four on four basketball.

[imsuperman]

Arms/Shoulders

 

Neutral grip shoulder presses (machine) 3 X 8 working sets, reduced by 15 lbs and did 2 X 8

Seated dumbbell concetration curls 3 X 8

One arm tricep pushdowns (cable) 3 X 10

Seated smith machine shoulder presses 3 X 8

Seated incline dumbbell curls 5 X 8

Two arm tricep pushdowns with the triangle bar (cable) 4 X 10

Seated dumbbell military presses 4 X 8

Standing cable curls with the curl bar attachment 5 X 8

Standing duimbbell toe presses 5 X 10, hold for three-count each rep

[happyfrank]

^ Screw that! Haha. I wouldn't be caught dead. Congratulations!

 

Forty five minutes of four on four basketball.

 

Thank you. I need to plan the next half marathon lol.

[imsuperman]

Legs/Abs

Prone legs curls (machine) 3 X 8 heavy, drop twenty pounds for 2 X10

Seated toe presses (leg press machine) 5 X 10, hold each rep for a three-count

Plate loaded decline leg presses 3 X 8 heavy, remove a 45 pound plate on each side and do a set of 10, remove another 45 pound plate on each side and do a set of 12

Leg extensions (machine) 3 X 10, do a negative each rep

Seated straight arm ab crunches (machine) 5 X 10. I do these very slow and struggle against it on the way back into the seat to make it burn

Roman chair straight leg raises 3 X 10

[imsuperman]

Back/Chest

 

Pull-ups sets of around 6 average until I hit a total of 40

Dumbbell chest presses 4 X 8

Close-grip lat pulldowns 2 X 1- heavy, drop 10 lbs for 2 X 10

Pec flyes (machine) 3 X 8 heavy, drop 20 lbs for 1 X 8

Chin-ups 4 X 5

Dumbbell incline presses 3 X 8

Lower back extensions (machine) 3 X 10

Dumbbell pullovers 3 X 8

[imsuperman]

Shoulders/Arms

 

Standing cable curls with the straight handle 3 X 8

Seated smith machine shoulder presses 3 X 8

Seatead dumbbell skull crushers 3 X 8

Seated incline dumbbell curls 4 X 8

Standing dumbbell lateral raises 4 X 8

Standing tricep pushdowns with the rope handle 4 X 8

One-arm dumbbell preacher curls 3 X 8 on each arm

Neutral grip shoulder machine presses 3 X 8

Standing cable curls with the curl handle 3 X 8

Rear deltoid machine 3 X 8

[imsuperman]

Abs/Legs

 

Seated straight-arm crunches on the crunch machine 3 X 10

Toe presses on the plate-loaded leg press 3 X 10 hold for a five-count each rep

Babrell deadlifts: Set of 5 at 245, 3 reps at 275, 1 rep at 315

Leg presses (plate-loaded) 2 X 8 at five plates on each side, 1 X 8 at four plates, 1 X 8 at three plates

Standing dumbbell toe presses 3 X 10, hold for three-count each rep

Machine back extensions 3 X 10

Roman chair straight leg lifts 5 X 10

[imsuperman]

Chest/Back

 

Iso-lateral horizontal chest presses 4 X 8

Close-grip lat pulldowns qwith the v handle 4 X 8

Iso lateral decline chest presses 2 X 5 heavy, 2 X 5 at 30 lbs lighter

Pull-ups 1 X 10, 2 X 8, and 1 X 6

Dumbbell pullovers 3 X 8

Chin-ups 5 X 5

Dumbbell pec flyes 3 X 8

Seated rows (machine) 3 X 8

[happyfrank]

3 mile run in 25 mins

 

chest/tricep workouts

 

abs workouts.

[imsuperman]

Back/Chest

Wide-grip lat pullowns Heavy for 3 X 8, light for 2 X 10

Iso-lateral decline presses Warm-up for a set of ten, add twenty pounds for 3 X 5

Close-grip lat pulldowns with the "double d" handle 4 X 8

Dumbbel incline rows, 3 X 8, pause/squeeze at the top of each rep

Dumbbel chest presses 3 X 8

2 set of pullups then chin-ups, until failure both times for each

Chest press machine light weight for 2 X 15

[imsuperman]

^ Forgot dumbbell pullovers up there.

 

50 ish minutes of 5 on 5 basketball today.

[imsuperman]

Core/Legs/One shoulders movement

 

Torso rotations (machine) 3 X 10 each side

Barbell deadlifts Set of 5 at 225, 3 sets of 3 at 275

Prone leg curls 5 X 8

Shoulder presses (machine, neutral grip) 3 X 8 at 110, 2 X 8 at 85

Plate-loaded leg presses 3 X 8

Toe presses on leg press machine 5 X 8 (hold for five-count each rep)

Back extensions 3 X 10, nice and slow, full range of motion

Seated straight-arm crunches, set of 20, 2 sets of 15

[imsuperman]

Shoulders/Arms

 

Standing dumbbell lateral raises 5 X 10

Seated dumbbell concentration curls 3 X 10 on each arm

Triceps cable pushdowns with the rope handle. 3 X 10 heavy, 1 by 10 at 5 lbs lighter, 1 X 10 at 5 lbs lighter than that.

Standing front dumbbell raises 3 X 8 on each arm

Cable curls with the curl handle 3 X 10, pause and squeeze at the top of each rep

Seated dumbbell triceps extensions 3 X 10

Rear deltoid flyes (machine) 3 X 10

Seated dumbbell incline curls 3 X 8

[imsuperman]

Back/Chest

 

Pullups 2 X 8, 2 X 5

Pec flyes (machine) 3 X 10

Dumbbell pullovers 4 X 8

Close-grip lat pulldowns with the double D handles 1 X 12, add 10 lbs for 3 X 10

Iso-lateral flat bench presses 3 X 8

Seated rows (machine) 3 X 10

Chin-ups 4 X 5

Iron crosses (cables) 4 X 8

[imsuperman]

Shoulders/Arms

 

Incline Dumbbell curls 4 X 10

Seated dumbell military presses 4 X 10

Seated dumbeel tricep extensions 4 X 10 (my left triceps area was complaining, so I shut that muscle group down for the evening)

One-arm dumbbell preacher curls 4 X 8

Standing one-arm dumbbell lateral raises 4 X 8

Standing dumbbell hammer curls 4 X 10

Rear deltoid reverse flys 4 X 10

[happyfrank]

3 mile run

Arms and abs workouts.

30 mins of meditation.

[imsuperman]

Core/Legs

 

Barbell deadlifts 5 X 5

Roman chair straight leg lifts 3 X 10

Stiff-legged dumbbell deadlifts 3 X 10

Prone leg curls 3 X 8

Plate-loaded leg presses: Pyramid sets: 1 X 8 at two plates on each side, 1 X 8 at three, 1 X 8 at 4, 1 X 8 at three, 1 X 8 at two

Leg presses (machine) 3 X 10

Toe presses on leg press machine 2 X 15

Seated straight-arm machine crunches 3 X 10

[musicman777]

Tomorrow is chest day

1) alternating push ups (wide, normal, and military grip), varying speeds 4x each for a total of 24

2) Incline chest press

3) Closed grip chest press

4) Declined chest flies

5) Rotating chest press

6) Standard push ups

7) Burn out move(s) of my choice going from heaviest to lightest dumbbells

8) decline sit ups and side crunches at end

 

15, 12, 8 reps each then reverse to 8, 12, 15. Lot's of reps and huge weights.

[imsuperman]

Back/Chest

 

Pull-ups 3 X 8

Pec flyes machine 4 X 10

Seated close-grip row machine 4 X 10

Dumbbell incline chest presses 3 X 8

Cable rows with the short straight bar 3 X 10

Iso lateral flat bench presses 1 X 8, 3 X 5

Chin-ups 3 X 8