A
Aztech
Guest
big deads for a lady, nice work
SuGaRBuTT iN TRaiNiNG
- Thread starter Brat
- Start date
A
Aztech
Guest
double posting reinforce the fact?
Brat
PiNCHe GRiNGa!
Had to go do a three-miler for a recruiter...didn't do as well on the run as I would have liked, but I beat the girl I was running with and she had been running with the recruiters for three weeks...so...I got pissed and went to the gym afterwards...
26JUN07:
Bench (YAY! I COULD DO THIS AGAIN!!!)
95/10, (105/6) x 2, 95/10
__________
SUPERSET:
Cable crossovers:
(50/10) x 3
Cable side crunch:
(50/15 ea. side) x 3
__________
Straight-arm DB pullovers:
30/15, (35/15) x 2
__________
DB lateral raises:
(15/10) x 3 - I was really stewin' at this point and you could see it in my face...
__________
Incline DB press:
(30/15) x 2, (35/12) x 2
__________
Leg extension:
(75/15) x 5, 30s rests between sets
__________
Rear delts:
50/15, 60/12, 70/10
__________
Leg curl:
75/20, (100/15) x 3, 85/15
__________
CARDIO (Not to include the three-mile run before I hit the gym):
15 minutes treadmill, pre-workout
15 minutes elliptical, post-workout
__________
By the end of the workout, I was glad to get the hell outta there, but my mood had improved. I'm still pissed at myself for my run time, but all that means is I gotta train harder.
26JUN07:
Bench (YAY! I COULD DO THIS AGAIN!!!)
95/10, (105/6) x 2, 95/10
__________
SUPERSET:
Cable crossovers:
(50/10) x 3
Cable side crunch:
(50/15 ea. side) x 3
__________
Straight-arm DB pullovers:
30/15, (35/15) x 2
__________
DB lateral raises:
(15/10) x 3 - I was really stewin' at this point and you could see it in my face...
__________
Incline DB press:
(30/15) x 2, (35/12) x 2
__________
Leg extension:
(75/15) x 5, 30s rests between sets
__________
Rear delts:
50/15, 60/12, 70/10
__________
Leg curl:
75/20, (100/15) x 3, 85/15
__________
CARDIO (Not to include the three-mile run before I hit the gym):
15 minutes treadmill, pre-workout
15 minutes elliptical, post-workout
__________
By the end of the workout, I was glad to get the hell outta there, but my mood had improved. I'm still pissed at myself for my run time, but all that means is I gotta train harder.
gator_mclusky
Man on a Mission
Last time i ran a mile and a half I threw up!!!! Youre doin better than me!!!Brat said:
Brat
PiNCHe GRiNGa!
30JUN07
SLDLs:
(95/15) x 3, (115/12) x 3
__________
Leg press (wt. per side):
90/15, (135/12) x 3
__________
Calf press:
(135/20) x 3
__________
Unilateral lying leg curl:
50/8, (40/10) x 3
__________
SUPERSET:
Smith lunges (wt. per side):
25/10, (35/10) x 2 - I LOATHE lunges.
Smith calf raises (wt. per side):
25/20, (35/20) x 2
__________
Machine dips:
150/20, 180/15, 210/15, 240/10
__________
Alt. incline DB curl:
(20/10) x 3
__________
Rope extensions:
50/15, 60/12, (70/10) x 2
__________
BB curls - one set wide, one set close, one set reverse:
40/15 ea. set
__________
Crunches:
3 x 25
__________
Flutterkicks:
3 x 20 (4 ct. - 1, 2, 3, 1; 1, 2, 3, 2; etc) - I LOATHE flutters, too...
__________
CARDIO:
15 minutes stationary bike, pre-workout
15 minutes elliptical, post-workout
*Will run 3.5 miles tonight. Way to spend my Saturday night, eh??
SLDLs:
(95/15) x 3, (115/12) x 3
__________
Leg press (wt. per side):
90/15, (135/12) x 3
__________
Calf press:
(135/20) x 3
__________
Unilateral lying leg curl:
50/8, (40/10) x 3
__________
SUPERSET:
Smith lunges (wt. per side):
25/10, (35/10) x 2 - I LOATHE lunges.
Smith calf raises (wt. per side):
25/20, (35/20) x 2
__________
Machine dips:
150/20, 180/15, 210/15, 240/10
__________
Alt. incline DB curl:
(20/10) x 3
__________
Rope extensions:
50/15, 60/12, (70/10) x 2
__________
BB curls - one set wide, one set close, one set reverse:
40/15 ea. set
__________
Crunches:
3 x 25
__________
Flutterkicks:
3 x 20 (4 ct. - 1, 2, 3, 1; 1, 2, 3, 2; etc) - I LOATHE flutters, too...
__________
CARDIO:
15 minutes stationary bike, pre-workout
15 minutes elliptical, post-workout
*Will run 3.5 miles tonight. Way to spend my Saturday night, eh??
Brat
PiNCHe GRiNGa!
02JUL07: Back/Traps/Delts
Bent BB rows:
(95/10) x 3, (115/6) x 2
__________
BB shrugs:
135/15, (185/15) x 3
__________
One-arm DB rows:
(35/12) x 2, (40/10) x 2
__________
GIANT SET - this about did me in.
Lat pulldowns:
(75/15) x 3
Face pulls:
(80/15) x 3
Seated low row:
(75/12) x 3
__________
Standing DB military press:
20/12, (22.5/10) x 2
__________
DB lateral raises:
(10/15) x 3
__________
CARDIO:
15 minutes treadmill, pre-workout
15 minutes stairmill, post-workout
Bent BB rows:
(95/10) x 3, (115/6) x 2
__________
BB shrugs:
135/15, (185/15) x 3
__________
One-arm DB rows:
(35/12) x 2, (40/10) x 2
__________
GIANT SET - this about did me in.
Lat pulldowns:
(75/15) x 3
Face pulls:
(80/15) x 3
Seated low row:
(75/12) x 3
__________
Standing DB military press:
20/12, (22.5/10) x 2
__________
DB lateral raises:
(10/15) x 3
__________
CARDIO:
15 minutes treadmill, pre-workout
15 minutes stairmill, post-workout
luquillo78
New member
Nice one brat. Looks like you're doing very wellBrat said:
Annonomous432
New member
brat have you ever posted pics ?
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