Posts Tagged ‘workout log

Workout log: Jan. 20

- January 21st, 2011
Picture 10

Seated dumbbell triceps extensions

Thursday, Jan. 20, 2011 — chest, shoulders and triceps — 60 minutes

• Smith machine bench press — 30 (reps) x 115 (lbs.), 20 x 135, 11 x 155, 6 x 185

• Cable crossovers — 25 x 22.5, 12 x 27.5, 19 x 27.5

• Machine flyes — 20 x 70, 20 x 85, 15 x 100

• Seated barbell press — 6 x 95, 16 x 65, 10 x 65

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

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

• Seated dumbbell triceps extensions — 20 x 40, 8 x 45

Picture 7

Machine flyes

Workout log: Jan. 16

- January 16th, 2011

Sunday, Jan. 16, 2011 — back and biceps — 80 mins.

• Close-grip pulldowns — 30 x 70, 18 x 100, 10 x 110

• Seated rows — 15 x 105, 10 x 90, 20 x 75

• One arm bent-over rows — 12 x 60, 10 x 70, 10 x 80

• Dumbbell curls — 15 x 30, 8 x 35, 10 x 27.5

• Concept II rowing machine — 30 mins. (This was in honour of Ontario personal trainer Nigel Roedde and the rest of the international team currently rowing across the Atlantic in a world record bid.)

(Also note that much like most other Albertans, I’ve been shoveling a lot of snow lately.)

Workout log: Jan. 11

- January 12th, 2011

Tuesday, Jan. 11, 2011 — chest, shoulders and triceps — 60 minutes

• Smith machine bench press — 30 (reps) x 95 (lbs.), 20 x 135, 8 x 155

• Cable crossovers — 25 x 17.5, 15 x 22.5, 12 x 27.5

• Machine flyes — 25 x 55, 15 x 70, 15 x 85

• Seated barbell press — 12 x 65, 3 x 95, 18 x 45

• Lateral dumbbell raise — 20 x 15, 20 x 15

• Front dumbbell raise — 20 x 15, 12 x 17.5

• Seated dumbbell triceps extensions — 20 x 35, 10 x 40

Click HERE to view my diet.

Workout log: Jan. 5 to 10

- January 10th, 2011

Wednesday, Jan. 5, 2011 — cardio — 60 minutes

• Stationary Life Cycle bike — manual, Level 7, 15 mins.

• Elliptical machine — Level 10, 30 mins.

• Stationary Life Cycle bike — Hills, 15 mins.

Monday, Jan. 10, 2011 — full body — 20 minutes

• Bob Harper DVD: Inside Out Method Pure Burn Super Strength — beginner workout, 20 mins.

bob

Click HERE to see how much I’ve cleaned up my diet.