Tag Archive for free weights

2012 – Workout #57

Well a lot of adversity was passed to do this workout.  First I worked until 7:30ish, I knew i was going to be there late so I brought a bag.  that bag was missing a few things… workout shorts, not big deal I’ll wear the panda shorts…  No music, ok ok still have music there…. no shoes?!?!  I turned to leave but then I said no way I’m gonna get this done!  Worked out in my dress shoes and socks…

Back tonight

Pullups – 3 sets of 10 assisted, these felt good

Lat Pulls – 2 sets of 10 @ 145

Bent over rows 2 sets of 10 @ 135, these were a struggle

Seated rows 2 sets of 10 @ 160, had to move to 145 to finish

Also worked in 100 pushups

2012 – Workout #54

With a sore shoulder I thought I should lift arms instead of some pushing.

Straight bar curls 45×16 65×12 75×8 85×6 85×3 95×4 95×3 95×3 (rough heavy sets)

Skull crushers 55×16 75×8 105×6 105×6 105×6

Seated curls 50×6 50×6

Standing Tricept pushdowns 8×8 8×8

Standing dumbell curls 45×8

Standing dumbell tricept 100×6

chin ups two sets of 10, these were friggin hard.

Pushups felt good, worked in 100 while working out.

2012 – Workout #52

Shoulders tonight

Military Press 65×16 65×12 85×10 105×6 135×3 155×4 155×4 155×4

Dumbell shoulder press 55×6 55×6

Upright rows 120×6 120×6

Dumbbell pours 35×6

Did 120 pushups in between sets

2012 – Workout #51

Tonight was leg lift time and I was feeling strong and feeling good!

Squats 135×16 135×12 185×8 205×6 225×3 275×4 295×4 315×4

Leg Press (sled) 225×8 225×8

Calf raises (sled) 225×16 225×16

Leg extensions 150×8 150×8

Hamstring curls 130×8 130×8

 

Managed to do 200 pushups and cleaned up most of all of one section of the gym.

2012 – Workout #43

Tonight back to they gym, I only had about 25 minutes so It would have to be a bit fast.

Lat pulls 85×16 85×16 100×8 115×6 130×3 145×6 145×6 145×6
Worked in 120 pushups while doing these sets
Seated cable row 150×6 150×6
Bent over bar bell upright row 135×6 135×5.8 (last one was sketch)
pullups assisted x6 assited x 8

I did horrible on my pullups

2012 – Workout #41

Shoulders
Military press (front) 45×16 45×12 55×8 85×6 115×3 135×6 135×6 135×6
Seated Dumbbell press 55×6 55×6
Upright rows 115×4 (dead) 115×6
Dumbbell pours 30×8

Pushups did between sets 130
Some pushups were dumbbell

Also included was picking up the weight room and cleaning up weight trees. Oh and clearing off what seemed to be every bar having multiple weights on them, come on people take your weights off. Organizing the dumbbells etc. Actually turned out to be a lot of work.

Also ran around today and hit two rounds of balls with three people, smitty, jake and myself.

2012 – Workout #40

Straight Bar Curls 45×16 45×12 65×8 65×6 85×6 85×6 85×5
Pushups done in between the above warm up sets 15 10 15 10 15

Skull crushers 45×16 75×8 95×6 95×6 95×6

Ezcurl bar standing curls 95×6

Tricep pushdowns 120×8 (rope)
Standing dumbbell curls 45×6
Tricep pushdown 120×8 (rope)
Standing dumbbell curls 45×6

Two and a half pullups, biceps no assist
Seated tricep dips x8
Standing tricep extensions 90×6
Assisted Pullups bicep x8

2012 – Workout #39

Bench 135×16 155×12 185×8 225×6 245×6 265×6 275×4.5 5th helped

Incline Dumbbell press 80×6 90×5

Dips 8 – 2 Sketch so I did 2 more

20 pushups

Dumbbell press 90×4

15 pushups
15 pushups

8 dips

15 decline pushups

2012 – Workout #6

Tonights workout was to be some cardio but I changed it up at the last minute as I was walking out the door with my running shoes.  It was gonna be a throw back weight session that I have really missed a lot.

First a run around the track for a little over two minutes, but with a twist, carry 10lb plates in my hands, this was HARD!  I couldn’t believe how difficult this was….

20 push ups on dumbells 20 more, these were difficult after yesterday

Bench press:  135 – 12 reps,  165 – 8 reps, 185 – 6 reps, 205 – 4 reps, 225 – 5 3/4 reps.

Incline dumbbell press 65lb – 8 reps , 2 sets

Decline dumbbell bench 185lbs – 8 reps

Now I was actually really tired and SUPER sore, yesterdays chest back really worked me but I wanted another set of pushups

20 regular pushups – very VERY difficult.