- Stretching:
- 0:05:00 (+2 pts)
- 0:10:00 (+2 pts)
- Seated Dumbbell Shoulder Press:
- 40 lb x 15 reps (+57 pts)
- 65 lb x 8 reps (+72 pts)
- 65 lb x 10 reps (+75 pts)
- 65 lb x 10 reps (+75 pts)
- SS1
- Front Dumbbell Raise:
- 25 lb x 10 reps (+18 pts)
- 25 lb x 10 reps (+18 pts)
- 25 lb x 10 reps (+18 pts)
- 30 lb x 10 reps (+19 pts)
- SS1
- Seated Bent-Over Rear Delt Raise:
- 22.5 lb x 12 reps (+9 pts)
- 25 lb x 12 reps (+9 pts)
- 30 lb x 12 reps (+9 pts)
- 30 lb x 12 reps (+9 pts)
- 30 lb x 12 reps (+9 pts)
- SS2
- Close-Grip Barbell Bench Press:
- 135 lb x 15 reps (+82 pts)
- 185 lb x 10 reps (+109 pts)
- 195 lb x 8 reps (+112 pts)
- 205 lb x 6 reps (+112 pts)
- 215 lb x 4 reps (+103 pts)
- SS2; looks like set 3,4,5 were all PR's. Didn't feel that hard, I guess I have not been applying myself hard enough on this exercise.
- EZ-Bar Curl:
- 45 lb x 30 reps (+19 pts)
- 45 lb x 2 reps (+9 pts)
- stepped in for one round of I go you go with two other guys, but I was too sore to continue. This was all one set.
- Machine Calf Extension:
- 200 lb x 20 reps (+33 pts)
- 220 lb x 15 reps (+36 pts)
- 240 lb x 10 reps (+39 pts)
- 240 lb x 10 reps (+39 pts)
- Rocking Standing Calf Raise:
- 200 lb x 25 reps (+35 pts)
- 260 lb x 20 reps (+50 pts)
- 260 lb x 15 reps (+47 pts)
- 260 lb x 15 reps (+47 pts)
- 260 lb x 15 reps (+47 pts)
- 260 lb x 15 reps (+47 pts)
- *seated
- Weighted Decline Crunch:
- 35 lb x 25 reps (+59 pts)
- 35 lb x 25 reps (+59 pts)
- 35 lb x 25 reps (+59 pts)
- SS3
- Reverse Crunch:
- 25 reps (+32 pts)
- 25 reps (+32 pts)
- 25 reps (+32 pts)
- *hanging SS3
- Dumbbell Side Bend:
- 45 lb x 25 reps (+37 pts)
- 45 lb x 25 reps (+37 pts)
- 45 lb x 25 reps (+37 pts)
- SS3
- Stair Machine:
- 0:10:01 (+49 pts)
- lv 12; 55 floors, 1.14 miles of stairs
- Arnold's 1% Circuit (Bodyweight):
- 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
- 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
- 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
- 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
- no rest between each activity. 30 sec stretching between each circuit
- Walking:
- 0:30:00 || 0.8 mi || moderate hills || 25 lb (+12 pts)
- Cycling (stationary):
- 0:15:00 || 3.7 mi || 17 mph || 155 BPM || 16 % (+128 pts)
- HIIT
Monday, May 13, 2013
May 11 - Saturday Workout
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