9/14 Sqauts 135 pounds 1x10 225 pounds 1x10 325 pounds 1x10 340 pounds 1x1 275 pounds 1x9 Hammer Strength Leg Curls 70 pounds 1x12 75 pounds 1x12 80 pounds 1x10 75 pounds 1x10 70 pounds 1x10 Hammer Strength Leg Curls 100 pounds 3x10 105 pounds 2x10 Hip Abduction Machine 135 pounds 1x12 135 pounds 1x11 135 pounds 1x10 Hip Adduction Machine 135 pounds 1x15 145 pounds 1x12 155 pounds 1x10 Seated Calf Raise 50 pounds 3x10 stretching/foam rolling
9/15 Pull Ups 45 pounds 3x10 25 pounds 2x10 5 pounds 1x10 Bent Over Barbell Rows 155 pounds 3x10 165 pounds 2x10 170 pounds 1x10 Dumbbell Pullovers 85 pounds 1x15 90 pounds 1x12 95 pounds 1x10 85 pounds 1x12 85 pounds 1x11 80 pounds 1x10 Lat Pulldowns 190 pounds 3x12 160 pounds 2x12 (Wide Grip) 100 pounds 1x10 (Wide Grip/Drop Set) 75 pounds 1x12 (Wide Grip/Drop Set) 50 pounds 1x15 (Wide Grip/Drop Set)) 25 pounds 1x20 (Wide Grip/Drop Set) Incline Batwing Rows "4" 55 pounds (each) 2x12 50 pounds (each) 3x12 Cable Pullovers 75 pounds 2x12 60 pounds 1x15 30 pounds 1x15 (Drop Set) Seated Alternating Dumbbell Curls 30 pounds (each) 2x10 25 pounds (each) 3x12 15 pounds (each) 1x10 (Drop Set) Concentration Hammer Curls (Seated) 35 pounds 2x10 30 pounds 2x10 25 pounds 1x12 Pronated Barbell Curls 55 pounds 3x12 60 pounds 1x11 60 pounds 1x10 Chin Ups 3x10 Supinated Dumbbell Wrist Curls 30 pounds 1x12 35 pounds 1x10 30 pounds 1x12 25 pounds 2x10 Pronated Dumbbell Wrist Curls 20 pounds 2x10 15 pounds 3x10 Supinated Dumbbell Wrist Curls 15 pounds 3x10 Pronated Dumbbell Wrist Curls (Bi-Lateral) 15 pounds (each) 3x10 Pull Ups 1x10
morning - cable tricep kickbacks (12 sets) afternoon - tanning (1 hr.) evening - bent over barbell rows (13 sets x 155 lbs.) I can tell my triceps are growing. The biceps are getting pushed up further away from the bottom of the arm. ...That's a good thing.
9/16 Hanging Leg Raises 2x25 1x24 1x21 1x20 Kettle Bell Twists 45 pounds 1x15 45 pounds 1x17 45 pounds 1x20 45 pounds 1x16 45 pounds 1x17 Cable Crunches 225 pounds 1x12 230 pounds 1x12 235 pounds 1x10 210 pounds 1x20 200 pounds 1x20 100 pounds 1x10 (Drop Set) 50 pounds 1x10 (Drop Set) Hammer Strength Leg Raises 25 pounds 4x12 15 pounds 1x20 Kettle Bell Twists 20 pounds 3x35 30 pounds 2x20 Sit-Ups (Decline) 2x20 1x25 25 pounds 2x20
Hey, I figure this is the best place to ask, I bought an Air Walker for £10 ($13USD) but am wondering if there are any exercise tips for using it? It's very low resistance so I don't really feel I am getting much of a workout on it... anything like extreme Air walking lol?
afternoon - concentration curls (40 lbs. x 10 sets) Getting back on track. Was kind of beat up for a while. Those barbell rows are nasty. No wonder people use the pulleys.
9/17 Bench Press 135 pounds 1x10 205 pounds 1x10 210 pounds 1x10 215 pounds 1x10 235 pounds 1x5 245 pounds 1x3 255 pounds 1x2 (+1 negative) 260 pounds 1x1 Incline Bench Press 155 pounds 1x10 160 pounds 1x10 165 pounds 1x10 170 pounds 1x7 185 pounds 2x5 190 pounds 1x4 190 pounds 1x3 Decline Dumbbell Bench Press 80 pounds (each) 2x10 80 pounds (each) 1x9 75 pounds (each) 1x11 75 pounds (each) 1x10 Dumbbell Floor Press 65 Pounds (each) 3x10 Cable Pushdowns 75 pounds 3x10 70 pounds 1x10 65 pounds 1x10 60 pounds 1x12 30 pounds 1x20 (drop set) 20 pounds 1x20 (drop set) 60 pounds 1x12 30 pounds 1x20 (drop set) 20 pounds 1x20 (drop set) Supinated Cable Pushdowns 50 pounds 3x11 45 pounds 1x12 20 pounds 1x12 (drop set) 40 pounds 1x15 25 pounds 1x12 (drop set) 20 pounds 1x12 (drop set) Dips (Narrow Bar) 1x16 1x15 2x13 1x12 One-Arm Dumbbell Overhead Tricep Extension (Bi-Lateral) 15 pounds (each) 2x10 10 pounds (each) 2x12 Dips (Narrow Bar) 1x10
evening side lateral raises - 9 sets x 25 lbs. pectoral fly machine - 10 sets x 120 lbs. I swear those are the only two lifts I could have done tonight. Cause they don't put any pressure on the knees, back, wrists, or elbows.
Ran 5K @ 4:23/K with my baby in the stroller, my fastest run with her (or any of my kids for that matter) ever! Heck, that's the pace I had when I raced my 10K solo earlier this year.
No... but I don't have one anyway. According to the internet, the way to make the air walker (traditionally low resistance) is basically to do it faster. Adjust your posture to increase work strain (and presumably a weighted vest would help here) also, doing without using the arms is harder, and doing it without holding on to the bar makes your core work while you balance. Also, they're great for cardio (which is what I need to train up) and toning but lousy for losing weight. Apparently.
Man, I'm payin' the price for what went on this week. Past few days have been rough. It's been a while since I was in this kind of shape.
9/18 Deadlift 135 pounds 1x10 225 pounds 1x10 315 pounds 1x10 365 pounds 1x3 365 pounds 1x2 365 pounds 1x1 315 pounds 3x10 275 pounds 1x10
