Results 31 to 34 of 34
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05-01-2013, 11:01 AM #31
Side & Posterior delts from yesterday
Cable Sidelaterals
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 5kg / arm
Set 2: 8 reps@ 10kg / arm
Set 3: 8 reps@ 15kg / arm
Set 4: 8 reps@ 15kg / arm
Drop1 8 reps@ 10kg / arm
Drop2 8 reps@ 5kg / arm
Sidelaterals Seated in Machine
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 25kg
Set 2: 8 reps@ 25kg
Set 3: 8 reps@ 25kg
Set 4: 8 reps@ 25kg
Rest 10 sec - 3 more reps @25kg
Rest 10 sec - 3 more reps @25kg
Rest 10 sec - 3 more reps @25kg
Rest 10 sec - 3 more reps @25kg
Rest 10 sec - 3 more reps @25kg
Rest 10 sec - 3 more reps @25kg
Lying Reverse Flyes in Cablecross
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 20kg
Set 2: 8 reps@ 20kg
Set 3: 8 reps@ 20kg
Set 4: 8 reps@ 20kg
Drop1 8 reps@ 15kg
Drop2 10 reps@ 10kg
Drop3 12 reps@ 5kg
Standing Reverse Flyes in Cablecross
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 15kg
Set 2: 8 reps@ 15kg
Set 3: 8 reps@ 15kg
Set 4: 8 reps@ 15kg
Drop1 8 reps@ 10kg
Drop2 10 reps@ 5kg
Cable Sidelaterals (back to back zero rest)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 5 reps@ 10kg / arm
Set 2: 5 reps@ 10kg / arm
Set 3: 5 reps@ 10kg / arm
Set 4: 5 reps@ 10kg / arm
Set 5: 5 reps@ 10kg / arm
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05-01-2013, 11:06 AM #32
Sprints this morning!
10 sec all out bikesprints @ 160watts 50sec recovery at 60-70rpm. 10 sprints = quads full as F - - - and today's cardio is done in just over 10 minutes
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05-01-2013, 11:10 AM #33
Horizontal Backworkout!
Seated Cable Rope-Rows
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 45kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 55kg
Set 4: 8 reps@ 60kg
Drop1 5 reps@ 55kg
Drop2 5 reps@ 50kg
Drop3 5 reps@ 45kg
Drop4 5 reps@ 40kg
Standing Machine-Rows (standing upright in a rowing machine with chest pad)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 25kg
Set 2: 8 reps@ 35kg
Set 3: 8 reps@ 45kg
Set 4: 8 reps@ 45kg
Drop1 5 reps@ 40kg
Drop2 6 reps@ 35kg
Drop3 8 reps@ 30kg
Drop4 8 reps@ 25kg
Seated Cable V-grip-Rows
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 45kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 55kg
Set 4: 8 reps@ 60kg
Drop1 5 reps@ 55kg
Drop2 6 reps@ 50kg
Drop3 7 reps@ 45kg
Drop4 8 reps@ 40kg
Angled Wide-grip-Rows Superset 10 from up high - 10 from down low
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 10 reps@ 65kg - > 10 reps@ 35kg
Set 2: 10 reps@ 65kg - > 10 reps@ 35kg
Set 3: 10 reps@ 65kg - > 10 reps@ 35kg
Set 4: 10 reps@ 65kg - > 10 reps@ 35kg
DONE!
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05-01-2013, 11:14 AM #34
Chest Presses!
Flat Benchpress
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 55kg
Set 2: 8 reps@ 60kg
Set 3: 8 reps@ 65kg
Set 4: 8 reps@ 70kg
Drop1 5 reps@ 65kg
Drop2 5 reps@ 60kg
Drop3 5 reps@ 55kg
Drop4 6 reps@ 50kg
Incline Dumbbell Press
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 19kg
Set 2: 8 reps@ 19kg
Set 3: 8 reps@ 19kg
Set 4: 8 reps@ 19kg
Drop1 5 reps@ 16kg
Drop2 5 reps@ 14kg
Drop3 6 reps@ 12kg
Drop4 8 reps@ 10kg
Seated Machine Press (Individual handles)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 55kg
Set 3: 8 reps@ 55kg
Set 4: 8 reps@ 55kg
Drop1 5 reps@ 50kg
Drop2 5 reps@ 45kg
Drop3 6 reps@ 40kg
Drop4 6 reps@ 35kg
Incline Smith Press
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 35kg
Set 3: 8 reps@ 35kg
Set 4: 8 reps@ 35kg
Drop1 4 reps@ 32,5kg
Drop2 4 reps@ 30kg
10 sec rest
Drop3 5 reps@ 30kg
10 sec rest
Drop4 5 reps@ 30kg
Moving forward
Higher weights for more sets and reps!
Feels great!
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