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Weight History
showing entries 11 to 15 of 47
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07 September 2013
Upper Body
Precor 100i (Cardio Machine)
10 Min Resistance 9
Lying Dumbbell Lat Pull Over
40lb 2x 8
Nautilus Lat Pull Down / Fixed Pull Down
100lb 3x 8
Seated Tri Overhead
10lb 1x 8 both
12.5lb 1x 8 both
12.5lb 1x 8 Right
10lb 1x 8 Left
Bench Press
55lb
2x 8 Wide Hand
45lb(Bar Only)
2x 8 Close Hand
Hip Raise on a Decline Bench
3x 12
Nautilus
Tri Press
90lb 1x 4, 2x 8
Tri Extension
20lb 3x 8
1 set consisted of an Arnold Press immediately followed by the
Overhead Press
Arnold Press
20lb Dumbbells 3x 8
Seated Overhead Press
20lb Dumbbells 3x 8
Plate Loaded Bent Over Row
25lb 1x 8, 35lb 1x 8, 40lb 1x 8
Standing Bicep Curl on Triangle Bench
20lb 2x 8
** Drank Aminos first drink of the day
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06 September 2013
Lower Body
Kettle Bell Swing
3 rounds in 11min
2-handed 26lb 1min
1-handed 15lb 1min
Rest 1min
Repeat for 11min
Weighted Bench Squat
10lb each hand 2x 1 min
Plié Squat over bench
26lb Kettle Bell 2x 1 min
Ankle Weights 2.5lb ea Leg
Donkey Kicks
2x 1 min each leg (w/ 10lb Dumbbell)
1x 1 min each leg
Fire Hydrants
3x 1 min each leg
Plate Leg Press
Feet High (Hams)
90lb 3x 8
Hip Raise on a Decline Bench
1x 10, 1x 8
Nautilus
Leg Extension
110lb 3x 8
Adductor (Inner Thigh)
210lb 3x 8
Abductor (Outer Thigh)
230lb 3x 8)
Plate Leg Curl 40lb
2x 8
** Flank Steak doesn't include the dry rub ingredients which are:
Salt, Pepper, Garlic Powder, Thyme, Cayenne Pepper, Oregano
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05 September 2013
Abs/Cardio
Treadmill incline (2 miles 38.5 min)
Constant speed 3.5
Every 3min increase incline by 1% up to 10%
Weighted (2.5lb each leg)
Hip Raise on a Decline Bench
3x10
Scissor Kicks (hold on bar over head)
2x 50
Russian Twists 12lb Medicine Ball
2x 20
Modified V Sit Up w/o hands (holding 12lb Medicine Ball)
2x 30
Straight Leg Lifts (hold on bar over head)
2x 40
Plank (Side-Side)
2x 1:30 min
Cable Wood Chop (each side)
Horizontal
35lb 3x 8
Vertical
35lb 3x 8
Seated Bench Crunch / Weighted Knee Tucks
15lb 3x 15
Nautilus Back Extension
170lb 3x 8
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04 September 2013
Upper Body
Precor 100i (Cardio Machine)
10 Min Resistance 6
Lying Dumbbell Lat Pull Over
40lb 3x 8
Nautilus Lat Pull Down / Fixed Pull Down
100lb 3x 8
Dumbbell Seated Over Head Press
20lb 2x 8
Arnold Press
20lb 2x 8
Seated Tri Overhead
10lb 3x 8 Left
10lb 3x 10 Right
Bench Press
45lb (Bar Only)
1x 8 Wide Hand
3x 8 Close Hand
55lb 2x 8 Wide Hand
Cable
Cross Body Delt Fly
From the Shoulder 10lb 2x 8
Rotator Cuff
Outer 10lb 2x 8
Inner 10lb 1x 8
Dumbbell Standing Bicep Curl over Triangle Bench
10lb 1x 10
12.5lb 1x 10
15lb 1x 10
Hip Raise on a Decline Bench
3x12
** Ate Fiesta Jalesco and just picked the items that I ate that were available in the database
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03 September 2013
Abs/Cardio
Eliptical/Stepper Machine (Precor 100i)
28 min Level 5 Stride Length = Step 230 Calories
Weighted (2.5lb each leg)
Hip Raise on a Decline Bench
1x12, 1x 8, 1x 6
Scissor Kicks (hold on bar over head)
2x 50
Russian Twists 12lb Medicine Ball
2x 15
Modified V Sit Up w/o hands (holding 12lb Medicine Ball)
2x 20
Straight Leg Lifts (hold on bar over head)
2x 30
Cable Wood Chop (each side)
Horizontal
35lb 3x 8
Vertical
35lb 3x 8
Seated Bench Crunch / Weighted Knee Tucks
15lb 3x 15
Nautilus Back Extension
150lb 3x 8
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