Leg extensions (machine):135 x 10 x 3 Lying ham curl (machine):100 x 10 x 3 Standing calf raise:100 x 20 x 3 1 leg Leg Press:250 x 10 x 3 (per leg) Romanian dead lift:185 x 10 x 1 225 x 8 x 2 Seated calf raise:90 x 15 x 190 x 20 x 2 […]
Shoulders Day
Standing Military Press:95 x 10 x 1115 x 10 x 2 DB Side Raises15 x 2520 x 1525 x 1030 x 5 = set x 3 DB Front Raises30 x 10 x 3 Seated DB Reverse Raises30 x 10 x 3 Machine Rear Lat125 x 10 x 1150 x 10 x 2
Back day
Dead lifts: 225 x 8 x 1 315 x 5 x 1 365 x 3 x 1 415 x 1 x 1 Lat pull down: 120 x 10 x 2 132 x 10 x 2 1 arm db row: 70 x 10 x 1 80 x 10 x 1 85 x 10 x […]
a training log
although I write down my workouts in a book every day, I’ve often considered keeping an online training log. Well, now is as good a time as any to start one. Quick explanation on how I plan to log <Weight> x <Reps> x <Sets> weight will be total if barbell/machine or total per dumbbell […]