Posts Tagged ‘workout log

Workout log: March 25

- March 27th, 2011

Friday, March 25, 2011 — chest, cardio — 70 minutes

• Smith machine bench press — 20 (reps) x 135 (lbs.), 6 x 185, 3 x 205, 6 x 185, 15 x 155

• Cable crossovers — 15 x 27.5, 15 x 27.5, 12 x 22.5

• Machine flyes — 20 x 85, 8 x 100

• Elliptical machine — Level 6, 30 mins.

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Workout log: Jan. 28

- January 31st, 2011

Friday, Jan. 28, 2011 — chest, shoulders and triceps — 80 minutes

• Smith machine bench press — 20 (reps) x 135 (lbs.), 8 x 185, 4 x 205, 6 x 185, 15 x 155

• Cable crossovers — 20 x 27.5, 20 x 27.5, 12 x 27.5

• Seated barbell press — 6 x 100, 6 x 100, 3 x 100, 25 x 45

• Lateral dumbbell raise — 20 x 20, 20 x 17.5

• Seated dumbbell triceps extensions — 12 x 45, 8 x 45, 6 x 50

Workout log: Jan. 27

- January 28th, 2011

Thursday, Jan. 27, 2011 — legs — 90 minutes

• Treadmill — 2.2 mph, incline set at 15.0 — 15 mins.

• Squats — 20 x 135, 15 x 185, 8 x 205

• Seated leg press — 35 x 210, 20 x 310, 12 x 330

• Leg extensions — 20 x 40, 20 x 50, 20 x 60

• Leg curls — 12 x 60, 10 x 70, 12 x 60

• Treadmill — 2.0 mph, incline set at 15.0 — 30 mins.

Workout log: Jan. 26

- January 27th, 2011

Wednesday, Jan. 26, 2011 — back and biceps — 60 mins.

• Close-grip pulldowns — 25 x 80, 20 x 100, 12 x 110

• Seated rows — 10 x 120, 12 x 105, 15 x 90

• One arm bent-over rows — 10 x 70, 10 x 80, 10 x 80

• Dumbbell curls — 15 x 30, 10 x 35, 10 x 30

• Concept II rowing machine — 15 mins.

Workout log: Jan. 21

- January 22nd, 2011

Friday, Jan. 21, 2011 — legs — 45 minutes

• Squats — 30 x 95, 20 x 135, 15 x 185

• Seated leg press — 30 x 210, 20 x 310, 20 x 250