Got busy celebrating my sister's birthday and wasn't able to do leg training last friday on the gym :banghead: we also went to EK the whole day last saturday.
Although, I was able to do a number of dumbbell squats, step ups and lunges when I got home friday night (with girly pink dumbbells, 6 pounds ea LOL) it was better than not having to train at all.
Even with my disappointment, we still had a blast and i'll just have to hit the gym harder starting tomorrow to compensate. :sport:
Flat DB Bench Press - 3 sets x 8 = 40 lbs ea
Incline BB Bench Press - 2 x 5 = 80 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 5/8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 8 plates
Cable Crossover - 2 x 8 = 3 plates ea
Flat DB Bench Press - 2/1 sets x 8 = 40/50 lbs ea
Incline BB Bench Press - 2 x 5 = 85 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 1/1 x 8 = 3/4 plates ea
Flat DB Bench Press - 1/2 sets x 8 = 50/40 lbs ea (di ko pa masyadong kaya yung 50lb dumbbells)
Incline BB Bench Press - 2 x 5 = 90 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 1/1 x 8 = 3/4 plates ea
Flat DB Bench Press - 2/1 sets x 8 = 50/40 lbs ea
Incline BB Bench Press - 2 x 5 = 95 lbs
Dips - 2 x failure
Seated DB Military Press - 3 x 8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 6 plates (bumaba ng 3 plates, i'm guessing nasobrahan sa dips triceps ko :arghh:)
Cable Crossover - 2 x 8 = 3 plates ea
Squats 4 x 5 = 120 lbs
Straight leg Deadlift 3 x 5 = 100 lbs (had a form check and needed practice)
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 100 lbs / 180 lbs
Seated Calf Raises 3 x 8 = 135 lbs
Flat DB Bench Press - 2/1 sets x 8/5 = 50 lbs ea (ito short term goal ko, makumpleto yung 3 sets x 8 ng 50lb dumbbells)
Incline BB Bench Press - 2 x 5 = 100 lbs
Dips - 2 x failure
Seated DB Military Press - 3 x 8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 7 plates (bumaba talaga poundage ko dito and i'm blaming it all on the dips to failure hahaha)
Cable Crossover - 2 x 8 = 3 plates ea
Flat DB Bench Press - 4 x 8 = 40 lbs
Incline BB Bench Press - 2 x 5 = 100 lbs
Dips - 2 x failure
Seated DB Military Press - 3 x 8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 2 x 8 = 3 plates ea
It's been a very busy week, did Chest/Shoulder/Tricep today with some Bicep Workout:
Flat DB Bench Press - 3 x 5 = 50 lbs
Incline BB Bench Press - 2 x 5 = 100 lbs
Dips - 2 x failure
Seated DB Military Press - 3 x 8 = 25 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 2 x 8 = 3 plates ea
Barbell Curls 2 x 8 = 30 lbs
Hammer Curls 2 x 8 = 20 lbs ea
I'll be doing LEG day tomorrow too, hopefully no more distractions
Squats 4 x 5 = 110 lbs
Straight leg Deadlift 3 x 5 = 100 lbs
*added Deadlifts to compensate for skipping Back workout this week
Deadlift 3 x 5 = 100 lbs
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 120 lbs / 200 lbs
Seated Calf Raises 3 x Failure = 180 lbs
Back to my normal Back/Biceps Monday:
Deadlift - 3 x 5 = 160 lbs
Chins - 3 x failure
Dumbell Rows - 2 x 8 = 40 lbs
Close-grip Pull downs - 2 x 8 = 10 plates
Barbel Curls - 2 x 8 = 50 lbs
Hammer Curls - 2 x 8 = 20 lbs
Flat DB Bench Press - 3 x 8 = 50 lbs
Incline BB Bench Press - 2 x 5 = 100 lbs
Dips - 2 x failure
Seated DB Military Press - 3 x 8 = 25 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 2 x failure = 3 plates ea
Comments
Although, I was able to do a number of dumbbell squats, step ups and lunges when I got home friday night (with girly pink dumbbells, 6 pounds ea LOL) it was better than not having to train at all.
Even with my disappointment, we still had a blast and i'll just have to hit the gym harder starting tomorrow to compensate. :sport:
Deadlift - 3 x 5 = 150 lbs
Chins - 3 x 5
Dumbell Rows - 2 x 8 = 50 lbs
Close-grip Pull downs - 2 x 8 = 9 plates
Barbel Curls - 2 x 8 = 40 lbs
Hammer Curls - 2 x 8 = 15 lbs
hirap pagsabayin ng buhat tapos lakad ng family and mga get together, magpapasko pa cheers goodluck sating lahat and advance merry christmas!
Flat DB Bench Press - 3 sets x 8 = 40 lbs ea
Incline BB Bench Press - 2 x 5 = 80 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 5/8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 8 plates
Cable Crossover - 2 x 8 = 3 plates ea
Squats 4 x 5 = 100 lbs
Straight leg Deadlift 3 x 5 = 120 lbs
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 90 lbs / 150 lbs
Seated Calf Raises 3 x 8 = 120 lbs
flying solo in the gym, takot yata sa ulan yung ibang gym goers :P
Deadlift - 3 x 5 = 160 lbs
Chins - 3 x 5
Dumbell Rows - 2 x 8 = 50 lbs
Close-grip Pull downs - 2 x 8 = 9/10 plates
Barbel Curls - 2 x 8 = 40 lbs
Hammer Curls - 2 x 8 = 20 lbs
Flat DB Bench Press - 2/1 sets x 8 = 40/50 lbs ea
Incline BB Bench Press - 2 x 5 = 85 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 1/1 x 8 = 3/4 plates ea
Squats 4 x 5 = 110 lbs
Straight leg Deadlift 3 x 5 = 120 lbs
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 95 lbs / 160 lbs
Seated Calf Raises 3 x 8 = 125 lbs
Deadlift - 3 x 5 = 160 lbs
Chins - 3 x 5
Dumbell Rows - 2 x 8 = 50 lbs
Close-grip Pull downs - 2 x 8 = 10 plates
Barbel Curls - 2 x 8 = 40 lbs
Hammer Curls - 2 x 8 = 20 lbs
Flat DB Bench Press - 1/2 sets x 8 = 50/40 lbs ea (di ko pa masyadong kaya yung 50lb dumbbells)
Incline BB Bench Press - 2 x 5 = 90 lbs
Dips - 2 x 5
Seated DB Military Press - 3 x 8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 1/1 x 8 = 3/4 plates ea
Squats 4 x 5 = 120 lbs
Straight leg Deadlift 3 x 5 = 130 lbs
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 100 lbs / 170 lbs
Seated Calf Raises 3 x 8 = 135 lbs
Deadlift - 3 x 5 = 160 lbs
Chins - 3 x 5
Dumbell Rows - 2 x 8 = 50 lbs
Close-grip Pull downs - 2 x 8 = 10 plates
Barbel Curls - 2 x 8 = 40 lbs
Hammer Curls - 2 x 8 = 20 lbs
Flat DB Bench Press - 2/1 sets x 8 = 50/40 lbs ea
Incline BB Bench Press - 2 x 5 = 95 lbs
Dips - 2 x failure
Seated DB Military Press - 3 x 8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 6 plates (bumaba ng 3 plates, i'm guessing nasobrahan sa dips triceps ko :arghh:)
Cable Crossover - 2 x 8 = 3 plates ea
Squats 4 x 5 = 120 lbs
Straight leg Deadlift 3 x 5 = 100 lbs (had a form check and needed practice)
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 100 lbs / 180 lbs
Seated Calf Raises 3 x 8 = 135 lbs
Deadlift - 3 x 5 = 160 lbs
Chins - 3 x failure
Dumbell Rows - 2 x 8 = 40 lbs
Close-grip Pull downs - 2 x 8 = 10 plates
Barbel Curls - 2 x 8 = 40 lbs
Hammer Curls - 2 x 8 = 20 lbs
Flat DB Bench Press - 2/1 sets x 8/5 = 50 lbs ea (ito short term goal ko, makumpleto yung 3 sets x 8 ng 50lb dumbbells)
Incline BB Bench Press - 2 x 5 = 100 lbs
Dips - 2 x failure
Seated DB Military Press - 3 x 8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 7 plates (bumaba talaga poundage ko dito and i'm blaming it all on the dips to failure hahaha)
Cable Crossover - 2 x 8 = 3 plates ea
Squats 4 x 5 = 120 lbs
Straight leg Deadlift 3 x 5 = 120 lbs
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 110 lbs / 180 lbs
Seated Calf Raises 3 x 8 = 135 lbs
and now officially 3 months nako nagbubuhat consistently :yahoo:
Deadlift - 3 x 5 = 160 lbs
Chins - 3 x failure
Dumbell Rows - 2 x 8 = 40 lbs
Close-grip Pull downs - 2 x 8 = 10 plates
Barbel Curls - 2 x 8 = 40 lbs
Hammer Curls - 2 x 8 = 20 lbs
Stats for today's back/bicep training:
Deadlift - 3 x 5 = 160 lbs
Chins - 3 x failure
Dumbell Rows - 2 x 8 = 40 lbs
Close-grip Pull downs - 2 x 8 = 10 plates
Barbel Curls - 2 x 8 = 40 lbs
Hammer Curls - 2 x 8 = 20 lbs
getting back on track this week, started yesterday:
Deadlift - 3 x 5 = 150 lbs
Chins - 3 x failure
Dumbell Rows - 2 x 8 = 40 lbs
Close-grip Pull downs - 2 x 8 = 10 plates
Barbel Curls - 2 x 8 = 40 lbs
Hammer Curls - 2 x 8 = 20 lbs
Flat DB Bench Press - 4 x 8 = 40 lbs
Incline BB Bench Press - 2 x 5 = 100 lbs
Dips - 2 x failure
Seated DB Military Press - 3 x 8 = 35 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 2 x 8 = 3 plates ea
Squats 4 x 5 = 120 lbs
Straight leg Deadlift 3 x 5 = 120 lbs
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 110 lbs / 180 lbs
Seated Calf Raises 3 x 8 = 140 lbs
Flat DB Bench Press - 3 x 5 = 50 lbs
Incline BB Bench Press - 2 x 5 = 100 lbs
Dips - 2 x failure
Seated DB Military Press - 3 x 8 = 25 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 2 x 8 = 3 plates ea
Barbell Curls 2 x 8 = 30 lbs
Hammer Curls 2 x 8 = 20 lbs ea
I'll be doing LEG day tomorrow too, hopefully no more distractions
Squats 4 x 5 = 110 lbs
Straight leg Deadlift 3 x 5 = 100 lbs
*added Deadlifts to compensate for skipping Back workout this week
Deadlift 3 x 5 = 100 lbs
Stationery Lunges 2 x 8 = 25 lbs ea
Step ups 2 x 8 = 20 lbs ea
Leg Curl + Leg press Superset 2 x 8 = 120 lbs / 200 lbs
Seated Calf Raises 3 x Failure = 180 lbs
Back to my normal Back/Biceps Monday:
Deadlift - 3 x 5 = 160 lbs
Chins - 3 x failure
Dumbell Rows - 2 x 8 = 40 lbs
Close-grip Pull downs - 2 x 8 = 10 plates
Barbel Curls - 2 x 8 = 50 lbs
Hammer Curls - 2 x 8 = 20 lbs
Flat DB Bench Press - 3 x 8 = 50 lbs
Incline BB Bench Press - 2 x 5 = 100 lbs
Dips - 2 x failure
Seated DB Military Press - 3 x 8 = 25 lbs ea
Overhead DB Extensions - 2 x 8 = 40 lbs
Side Laterals - 2 x 8 = 20 lbs ea
Push Downs - 2 x 8 = 9 plates
Cable Crossover - 2 x failure = 3 plates ea