Posts: 60
Threads: 8
Joined: Oct 2009
Walking 3 miles
Stationary bike 30 minutes
Smith Machine
50x10
65x10
70x8
75x8
Lat pulldowns to the front
40x10
50x10
60x8
70x8
Pull Overs
25x10
30x10
35x8
45x8
Bent over dumbbell rows
25x10
30x8
35x8
40x6
Pec Deck
55x10
65x8
75x8
85x8
Reverse grip lat pulldowns
60x10
80x10
90x8
100x6
200 abs
Posts: 1,701
Threads: 461
Joined: Jul 2009
200 reps for abs? that's pretyy good for a woman :eek:
Hypermuscles.Com do not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment purposes only.
Posts: 60
Threads: 8
Joined: Oct 2009
admin Wrote:200 reps for abs? that's pretyy good for a woman :eek:
Thank you, admin. My role model is a marine, he does 350 reps ...
Posted 05 April 2011 - 10:49 AM
30 minutes stationary bike
Walking 2 miles
Dumbbell press
18x10
20x10
22x8
24x6
Upright rows
30x10
35x8
40x6
45x6
Seated press
40x10
55x10
60x8
65x8
Single arm lateral raises
15x10
18x10
20x8
22x8
Shrugs
22x10
25x10
30x8
35x6
250 abs
Posts: 60
Threads: 8
Joined: Oct 2009
45 min stationary bike
Low pulley curls
20x10
25x10
30x10
35x8
Triceps reverse
30x10
35x10
40x10
42x8
Standing dumbbell curls
15x10
18x10
20x10
22x8
Spider curls
15x10
18x10
20x10
22x8 (that's 2 more reps than to last week)
Triceps kickbacks
15x10
18x10
20x8
22x8
Triceps dumbbell extensions
22x10
26x10
31x10
35xx8
250 abs
Posts: 60
Threads: 8
Joined: Oct 2009
45 min stationary bike
I did 2 exercises per muscle, 3 sets of 10 reps, in 3 rotations without rest (light weights)
Shoulder Press
40x10
50x10
60x10
Shrugs (I used the chest press machine to do them)
50x10
65x10
75x10
Standing dumbbell curls
13x10
15x10
18x10
Hammer curls
18x10
20x10
22x10
Lat pulldowns
45x10
50x10
55x10
Bent over dumbbell rows
26x10
31x10
35x10
Triceps pressdowns
30x10
35x10
40x10
Triceps dips (between two benches)
10
10
10
Bodyweight squats
10
10
10
Horizontal leg press
90x10
115x10
140x10
Posts: 60
Threads: 8
Joined: Oct 2009
20 min stationary bike
Shoulder press (machine)
45x10
50x10
55x8
60x6
Triceps kick backs
18x10
20x10
22x8
24x6
Dumbbell Press
18x10
20x10
22x8
24x8
Triceps db extensions
28x10
30x10
35x8
40x6
Rear delt flyes
18x10
20x10
22x8
24x6
Triceps reverse
26x10
30x10
35x8
40x6
Shrugs (using the chest decline machine)
50x10
55x10
60x10
65x10
Posts: 39
Threads: 0
Joined: Jun 2010
Posts: 60
Threads: 8
Joined: Oct 2009
chuckzilla Wrote:looking good mg.
Thank you Chuck!
60 minutes stationary bike
100 prisoner squats
300 abs
Posts: 60
Threads: 8
Joined: Oct 2009
I didn't have much time today (long and busy day at work) but I walked 2 miles and did chest.
Vertical press
55x10
77x10
99x10
110x8
Smith machine
60x10
65x10
70x10
75x8
Pull overs
30x10
35x8
40x6
45x6 (I grabbed the heaviest dumbbell available - if I wanna go higher I'm gonna have to buy new dumbbells)
Pec Deck
45x10
65x10
75x8
85x6
Posts: 60
Threads: 8
Joined: Oct 2009
I always forget to post my log here. Sorry about that folks.
Brisk walk 4.5 miles
100 squats
50 lunges
50 push ups
200 abs
