WOD - Back/Bicep
OFF - Mon 10.29/Tues 10.20
Wed 10.31.12
- Parallel Grip Pull Up 1x10, 1x8
- Pull Up 1x5
- High Cable Rope Row 70 3x6
- High Cable Delt Row 25 3x10
- Low Cable Up Right Row 50 3x10
- Cable Hammer Curl High-Low 3x10
- BB Wide Curl 30 3x10
DB Curl
- 17.5 1x10
- 20 1x8
- 15 1x10
SUPER SET - BB Reverse Curl/Good Mornings
- 20 3x10/20 3x20
- BB Bent Over Row 3x10
WOD - Arms
Thurs 10.25.12
- BB Curl 40 1x8, 2x6
- DB Concentrated Curl on Bench 17.5 3x10
- Seated DB Hammer Curls 20 3x10
- Incline BB Skull Crushers 30 1x15, 1x12, 1x10
SUPER SET - Cable Tri Push Down Close Grip-Normal-Wide Grip (til failure)/Lat Pull Down
- 30 3xfailure/85 1x8, 55 2x10
SUPER SET -Cable Rope Push Down/Cable Over Head Extension
- 25 3x15/30 1x12, 40 2x10
Seated DB Shoulder Press
- 20 1x10, 251x6, 1x5
- DB 90 Degree External Rotation 5 3x8
- Front Raise with Weight Plate 25 3x12
SUPER SET - DB One Arm Wrist Curls/Hammer Wrist Curls
- 15 3x10/15 3x10
- BB Reverse Wrist Curls 20 3x15
WOD - Bis/Tris
Thurs 10.18.12
Tri Push Down with Curl Bar Close Grip, Negative, Wide Grip
- 30 3xtil failure
SUPER SET- Cable One Arm Over Head Tri Extension/Cable Curl Bar Curl
- 20 3x10/50 3xfailure
- Seated OnE Arm DB Concentrate Curl 15 2x10
- Cable One Arm on Seated Cable Row Concentrated Curl 40 3xfailure
- Incline DB Tri Twist 17.5 3x10
WOD - Back/Bis
Tues 10.09.12
- Parallel Grip Pull Up 1x12 *NEW PR
- Pull Up 1x5
- Negative Grip Pull Up 1x6
SUPER SET - Incline Lying DB Delt Row/Lat Pulldown
- 12.5 2x12, One Arm 12.5 1x15/85 3x6
SUPER SET - BB Incline Lying Up Right Row Wide Grip/Negative Bent Over Row
- 30 3x10/30 3x10
SUPER SET - Lat Pulldown Delt Fly/Smith Machine Legs on Bar
- 30 2x10, 40 1x10/1x10
BB Good Mornings - 30 2x1540 2x15
BB Curl Hi-Low - 20 1x7-1x7
- 20 2x5-2x5
Seated Unilateral DB Curl - 20 2x8, 2x6
High Cable One Arm Curl
- 20 1x 10, 2x8
- BB One Leg One One Arm Bent Over Row 20 3x10
- BB Curl 20 1x10
- Close Grip 20 1x10
- Wide Grip 20 1x10
- BB Front Squat 3xFailure
#exercise #workout #workout log #wod #fitblr #upper body #bicep #tricep #back #shoulder
WOD - Upper Body
Wed 10.03.12
SUPER DROP SET til FAILURE - DB Curl/BB Curl
- 25 3x, 20 3x, 15 3x, 10 3x, 5 3x/40 3x, 30 3x, 20 3x
Low Cable One Arm Curl - Drop set til Failure
- 25 3x, 20 3x, 15 3x, 10 3x
Standing High angled cable row one leg on seat
- 85 1x, 75 1x, 60 1x, 55 1x, 40 1x, 35 1x
SUPER SET DROP SET til Failure - Low Cable One Arm Over Head Tri Extension/Cable Push Down
- 25 3x, 20 3x, 15 3x, 10 3x/50 3x, 40 3x, 30 3x, 25 3x
SUPER SET DROP SET til FAILURE - Low Cable Rope Hammer Curl/Tri Kick Back
- 60 3x, 50 3x, 40 3x, 30 3x, 25 3x, 15 3x/25 3x, 20 3x, 15 3x, 10 3x
Rope Over Head Tri Extension
- 50 3x, 40 3x, 35 3x, 30 3x, 25 3x, 20 3x
Low Cable Reverse Grip Front Raise - Drop Set til Failure
- 25 3x, 20 3x, 15 3x, 10 3x
Cable Glute Kickback - DROP SET til FAILURE
- 30 3x+5 pulse, 25 3x +5pulse, 20 3x +5pulse
Standing Cable Crunch - Drop Set til Failure
- 60 2x, 50 2x, 40 2x, 35 2x, 30 2x 25 2x/60 1x, 50 1x, 40 1x, 35 1x, 30 1x (feet apart)
BB Front Box Squat/BB Legs Apart Stiff Deadlift
- 35 1xfailure/35 1xfailure
WOD - Bis/Tris
Tues 09.25.12
I shot some clips today, Ill edit and upload them tonight. Woot! :D
Warm Up - Walk to gym and back 2miles
- High Cable One Arm Reverse Push Down 25 3x12
BB Seated Tri Extensions
- 20 1x15
- 30 3x10
DB Curl
- 15 1x15
- 17.5 1x10
- 20 1x10, 1x8
- DB Concentrated Curl 15 3x10
Cable Tri Kick Back
- 10 1x15
- 25 2x10
V-Grip Push Down
- 40 2x8, 1x6
High Cable One Arm Tri Extension
- 20 1x12
- 25 2x10
- Cable Side Bend 50 3x10
SUPER SET - Cable Rope Over Head Extension/Cable Rope Hammer Curls
- 40 2x10, 50 1x10/40 1x12, 50 1x8
WOD - Back/Bis
Wed 09.19.12
Warm Up - Walk to gym and back 2 miles
- Parallel Grip Pull Up 10, 7x, 5x
Lat Pull Down Pull Down
- 55 1x10
- 45 2x10
Cable One Arm Up Right Row
- 30 1x8
- 20 2x10
- Straight Arm Pull Down 25 3x12
- BB Close Grip Curl 40 1x6
- BB Curl 30 1x8
- BB Wide Grip 30 1x8
- Seated One Arm Concentrated DB Curl 20 3x8
- Incline Seated DB Curl 10 3x10
- BB Good Mornings 30 3x15
- BB Bent Over Row 30 3x15
- High Cable Rope One Arm Curl 10 3x10
- Seated Cable Row Wide Grip Bar 55 3x10
#workout log #workout #wod #bicep #tricep #shoulders #personal #rant
WOD - Full Arm
Mon 09.10.12
So normally Mondays are normally our OFF DAYS, but we went today. So annoying, it’s lk seriously normies everywhere…but not regular normies when they go peak hours around 5pm…they were zombies! Just standing all over looking clueless, in your way, musty smelling and no common courtesy. It was tolerable than peak hours but still annoying…but, at least got a good workout in.
But, what was really rude, was when I was getting my stuff in the locker. In the women’s locker room there’s a bench in the middle with all the lockers all around. The women’s locker area is pretty small, so on a crowded day like today there were girls just sitting, taking there time undressing and what not I’m just in and out put my stuff in leave get my stuff out leave. But there was this girl sitting on bench unloading right next to my locker so I said excuse me as I try to squeeze by to get my stuff and she gets her gym bag hits my head and puts it in the locker right above me while I was putting stuff in my bag “I was lk wtf” and I looked her in the eye thinking she would apologize or something…NOPE. She didn’t apologized or anything put her shit in and left. I was lk really, ppl these days, so f’n rude!
- Warm Up - Walk to gym 1mile
- BB Close Grip Curl 40 1x8
- BB Curl 40 1x8
- BB Wide Grip Curl 40 1x8
- Seated DB Curl 20 2x8, 1x10
SUPER SET - High Cable Rope Curl/Cable Reverse Curl
- 10 3x15/10 3x10
SUPER SET - Cable One Arm Pull Down/Cable Kickback
- 10 3x15/10 3x12
- Cable Rope One Arm Front Raise 10 3x15
- Cable 90 Degree Straight Pull Across 10 3x10
Cable One Arm Shoulder Press
- 20 1x15
- 30 2x10
- DB 90 External Rotation 7.5 3x10
Cable Rope One Arm Front Raise
- 10 1x8, 2x10
SUPER SET - Side Lying Raise/DB Inward Hammer Curl
- 5 3x15/15 3x8
SUPER SET - BB Seated Shoulder Press/Lying DB Front Raise
- 30 3x10/5 3x15
SUPER SET - BB Skull Crusher/Lying DB Curl
- 30 3x10/7.5 1x15, 10 1x10, 15 1x6
- BB Rear Delt Pulse 30 3x20
DB Wrist Curl
- 7.5 1x15
- 15 2x15
- DB Reverse Wrist Curl 10 3x10
- DB Side Wrist Curl 10 3x10
- Incline Front Lying DB Delt Raise 10 3x10
WOD - Back/Bis
Tues 09.04.12
DB Row
- 12.5 1x15
- 30 2x10
- Parallel Grip Pull Up 10x *NEW PR, 5x, 5x
- BB Close Grip Curl 40 1x6
- BB Curl 40 1x5
- BB Wide Grip Curl 40 1x4
- Seated Unilateral Curl 20 3x6
Standing Angel Lat Pull Down
- 40 1x15
- 55 2x12
Lat Pull Down Reverse
- 40 1x15
- 55 2x10
High Cable One Arm Curl
- 10 1x15
- 30 1x5
- 25 1x10
- Mid Cable One Arm Inward Curl 15 3x12
- Low Cable One Arm Rope Curl 15 3x12
- Cable One Arm Upright Row 30 3x10
SUPER SET - BB Good Morning/Seated DB Reverse Fly
- 30 3x12/ 7.5 3x10
- BB Straight Leg Deadlift 30 3x15
- Serratus Shrug with DB on Captain Chair 15 3x15
SUPER SET - Smith Machine Upright Row/Smith Machine One Leg, One Arm Row
- 20 3x15/20 3x10
WOD - Back/Bis
Wed 08.22.12
Today gym day was so aggravating!! So we went to our gym’s other location…it’s kinda in the ghetto. The past couple times were awesome bc it has been empty during the day. But today we didn’t go to our normal time which is afternooon-ish. Today, we went around 6:30pm (ya normies time) but we figured this is bigger than our gym and it wouldn’t be that crowded. We were def WRONG! The clientele at the gym were just awful…no common courtesy, no personal space, leaving the weights every where not putting it back, putting the DBs in the wrong rack…HELLO, they are labeled are you that lazy you can’t put it in the right spot? I don’t care what people do as long as they don’t workout near me where they are breathing in my personal bubble, cut me off, standing right in front of me and block the mirror while I’m trying to workout making sure my form is on point and cutting my gym time because you didn’t put the weights back. Too many egos there too, walking around like big shots, “wanna be gangsters” and interfering with my lifting by walking in front or too close to me where I have to stop. I was over it, plus it was hot as hell no circulation…all I can feel was hot breath! So this was a def learning experience for the bf and I. We decided we’re never coming to this gym during the peak hours and just stick to our normal gym. I did some exercises as much as I could, but I think I’ll have to re-do tomorrow for sure, bc I was not happy about todays workout. I really tried to get over it…it was not happening.
- Pull Up 3x5
Standing Lat Pull Down
- 27.5 2x15
- 30 1x0
Bench Press Machine
- 86 1x12, 1x10
- 106 1x2 *NEW PR
- Seated DB Curl 15 1x15
- DB Curl 20 3x10
- DB Shoulder Press 20 4x8
- 5lb Weight Plates Front and Side Lateral Raise 3x12
- 5lb Plate Diagonal raise 3x10
- DB Lateral Raise Arms 90 Degree 12.5 3x12
- DB Shoulder Shrugs 35 3x10
#progress #BeachGymBunny #flex #bicep #chest #fitblr
08.17.12
After Arm workout - Raawr! Chest flex and golden nugget.
#bicep #exercise #fitblr #fitness #forearm #tricep #wod #workout #preworkout #razor
WOD - Arms
Fri 08.17.12
Had an awesome arm day! I got to sample a new pre-workout called Razor. It was really good, clean, no jitters, and I felt like I could keep going!
- BB Close Grip Curl 40 1x8
- BB Curl 40 1x8
- BB Wide Grip Curl 40 1x6
- Seated Isolated DB Curl 20 3x10
SUPER SET - High Cable One Arm Curl/Cable Overhead Tri Extension
- 20 2x12, 25 1x8/40 3x15
SUPER SET - Cable External Rotation/Straight Bar Push Down
- 10 3x15/40 3x8
- Decline DB Tate Press 17.5 3x10
- Decline BB Tri Press 30 3x15
- BB Reverse Curl 30 3x15
- BB Rear Tri Pulse 30 3x15
- BB Rear Wrist Curl 30 3x20
- DB One Arm Wrist Curl 22.5 1x10, 17.5 2x15
- DB One Arm Reverse Wrist Curl 7.5 3x20
#exercise #fitness #fitspo #health #wod #workout #bicep #shoulders #legs
WOD - Bis w/ Shoulders & Legs
Tues 08.07.12
- DB Curl 20 3x6
- Seated High Cable Curl 25 3x12
High Cable One Arm Reverse Curl
- 10 2x15
- 25 1x10
Decline DB Curl
- 10 1x15
- 12.5 2x10
- Seated Curl Machine 40 3x8
Rear Delt Machine One Arm
- 30 1x10
- 40 2x10
SUPER SET - One Arm Shoulder Shrug/Bench Laying Ab Leg Pulls
- 45 3x12/ 3x15
WOD - Chest and Tricep w/ some Bis and Quads
Mon 08.06.12
Smith Bench Press
- No weight just bar 1x20
- 50 2x10
Incline DB Flyes
- 7.5 1x15
- 10 1x15
- 12.5 1x15
Cable Flyes
- 10 1x15
- 15 2x15
Tri Push Down
- 20 1x15
- 40 2x10
#exercise #fitness #fitblr #wod #workout #bicep #curls
WOD - Bicep
Thurs 08.02.12
Today I wasn’t 100% into my workout. My left arm was killing me and mentally I wasn’t there. It sucked, because arms is my favorite workout to do. I was just feeling blah, I think I let the soreness from my wrist and elbow get to me, so I couldn’t really give 100%, I tried and pushed myself it just wasn’t happening today.
- DB Bilateral Curl 10 1x15
- DB Hammer Curl 10 1x15
- BB Curl Close Grip 30 1x8
- BB Curl 30 1x8
- BB Wide Grip 30 2x6
- DB One Arm Inward Hammer Curl 15 1x12
- Hanging Bent Knee Leg Raise 2x15
SUPER SET - Low Cable One Arm Reverse Curl/Cable Crunch on Lat Pull Down Wide Stance/Standing
- 10 3x15/40 3x15
