WOD - Chest/Shoulders
Thurs 11.01.12
- Decline Smith Machine Press 75 3x10
Incline Smith Machine Press
- 25 1x12
- 45 3x10
- Smith Machine Bench Press 75 3x6
- Incline DB Fly 10 3x10
Side Lying DB Raise
- 10 1x6
- 7.5 1x8
- 5 (weight plate)1x10
SUPER SET - Incline Front Lying Delt Row/Front Lying Lat Raise
- 5 (weight plate) 3x10/3x15
- Seated DB Shoulder Press 17.5 3x8
DB 90 Degree External Rotation
- 7.5 1x5
- 5 3x8
- Decline Weighted Sit Up 25lb plate 1x20, side-side 1x10, 1x12
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 - Shoulders
Fri 10.19.12
- Seated DB Shoulder Press 25.5 3x6
Incline Side Lying Lat Raise
- 10 1x8
- 7.5 1x9
- 5 1x10
Low Cable Shoulder Shrugs Mid, Stand Back, Forward
- 40 1x10, 1x10, 1x10
- 50 2x10, 2x10, 2x6
Mid Cable External Rotation
- 10 1x15
- 15 2x10
- Low Cable Negative Grip Front Raise 10 3x6
- Low Cable Delt Fly 10 3x8
- BB Clean Press 35 3x10
- BB Delt Pulse 35 3x20
#back #chest #exercise #fitblr #fitness #shoulders #workout #workout day #workout log #wod
WOD - Back/Chest/Shoulders
Mon 10.01.12
SUPER SET DROP SET til FAILURE - Parallel Grip Pull Ups/Lat Pull Down
- 1x9/80 3x,60 3x, 55 3x, 40 3x, 30 3x
SUPER SET DROP SET til FAILURE - BB Corner Row Close Grip Handle/DB Rear Delt Fly
- 45 1x /20 1x,12.5 1x, 7.5 1x
- 90 1x/20 1x25 lb plate 1x (bent over row), 10lb plate 1x (bent over row)
SUPER SET DROP SET til FAILURE - Smith Machine Incline Bench Press/Low Cable Fly Squat
- 75 3x/30 3x, 25 3x, 20 3x, 15 3x
- High Cable Fly 30 1x, 25 1x, 20 1x, 15 1x
Mid Cable One Arm Chest Press - Drop Set til Failure
- 40 3x, 35 3x, 30 3x, 25 3x
Clean Press - Drop Set til Failure
- 40 3x, 30 3x, 20 3x, DB 5 3x
Straight Arm Pull Down - Drop Set til Failure
- 55 3x, 40 3x, 35 3x, 30 3x
SUPER SET DROP SET til FAILURE - Side Lying DB Raise/Incline Lying Front Raise
- 10 3x, 7.5 3x, 5 3x/10 3x, 7.5 3x, 5 3x
WOD - Shoulders
Thurs 09.27.12
Warm Up - Walk to gym and back (w/ 5lb ankle weights) 2miles
30 Degree Lat Pulldown
- 30 1x15
- 40 1x10
- 55 1x10
- 80 1x8
Lat Pulldown Cable Grips Rear Delt Fly
- 25 1x12
- 30 1x10
- 40 2x8
DB One Arm Delt Fly
- 10 1x12
- 15 1x10
- 20 1x10
- 25 1x6
- BB Clean Press 35 1x10, 3x8
Side Lying Lat DB Raise
- 7.5 1x10
- 10 2x5
SUPER SET - Incline Face Lying Rear Delt Fly/Seated DB Lat Raise
- 10 3x10/3x5
SUPER SET - Low Cable Reverse Grip One Arm Front Raise/Diagonal Raise
- 10 2x8, 15 1x6/10 1x10, 15 2x8
- High Cable Rear Delt Fly 10 3x6
Mid Cable One Arm Bent Over Press
- 50 1x10
- 60 2x6
Low Cable 90 Degree External Rotation
- 10 2x8
- 15 1x5
Low Cable Rope Up Right Row
- 50 1x10
- 60 2x8
Reverse Seated One Arm Shoulder Press Machine
- 40 1x10
- 45 1x8
- 47.5 1x6 +10 Overhead Shrugs
GIANT SET - Dips/Hanging Shoulder Shrugs/Staggered hand Push Up
- 3x8/3x15/3x10
WOD - Shoulders/Chest
Fri 09.21.12
Warm Up - walk to gym and back 2miles
- BB Bench Press 30 1x15
- DB Bench Press 20 2x10
- BB Shoulder Press to Tri Extension 20 3x10
SUPER SET - Incline DB Side Lying Shoulder Raise/DB Diagonal Raise
- 5 3x15/5 3x10
SUPER SET - Incline DB Face Lying Front Raise/DB 90 Degree External Rotation
- 5 3x15/5 3x10
SUPER SET - Front Lying DB Delt Raise/DB Pull Over Bridge (Shoulders only on Bench)
- 5 3x15/25 1x8, 20 1x10, 15 1x10
- Incline DB Fly 10 3x10
- 90 Degree Cable Pull 10 3x10
- Low Cable Bent Over Delt Raise 10 3x8
- Mid Cable One Arm Chest Press 30 3x10
- Mid Cable Bent Over One Arm Chest Press 40 3x10
- Low Cable Reverse Grip Shoulder Raise 10 3x10
- Bench Press Machine Shoulder Shrugs 200 3x10
- Smith Machine Decline Bench Press 40 3x10
- Decline Reverse Crunch to Vertical Crunch 3x20
#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
#exercise #workout #wod #fitness #fitblr #shoulders #abs
WOD - Shoulders/Abs
Wed 09.05.12
- Warm Up - Walked to the gym 1mile
- Standing Cable Crunch 40 3x15
- High Cable Torso Twist 20 3x10
SUPER SET - Decline Sit Up w/ 25lb plate til failure drop weight Sit Up til failure/Side Lying Lat Raise
- 3x/5 3x15
- Seated Smith Machine Shoulder Press w/ Shrug 40 3x10
SUPER SET- Lying One Arm Front Raise/Side Lying One Arm DB Delt Raise
- 5 3x15/3x10
- Cable Side Bend 50 3x10
SUPER SET - Cable 90 Degree External Rotation/Cable Diagonal Raise
- 10 3x8/10 3x10
Straight Arm Pull Down
- 25 1x15
- 30 1x15
- 40 1x10
#chest #exercise #fitness #forearm #shoulders #wod #workout #workout couple #personal
WOD - Chest/Shoulders
Wed 08.29.12
We went to gym at night around 8ish. t was pretty crowded, not as annoying as our gym’s other location. We got to workout and people were respectful. I notice more couples workout together at night then they do when the bf and I go our normal time (afternoon). I think it’s cool couples working out together, but at the same time I get a kick out of it bc their bfs give them light really light weights where it’s way to easy for them or they make them do other exercises, when really the gf can do the same exercises they are doing.
When I workout with the bf we do the same exercises as if he was working out with a guy friend lol He pushes me and puts more weight, and I do the same with him and motivate each other. So we’re pretty much equals and he doesn’t treat me different, which I love! We go off beast mode together…and I see other guys looking when I workout with the bf it’s either wtf she’s really lifting that much or wow that’s awesome!
- High Cable Flyes 20 3x10
- Low Cable Flyes 20 3x10
- Mid Cable Flyes 20 3x10
Incline Smith Machine Chest Press
- 60 1x10
- 70 2x10
DB Leaning Lateral Raise
- 5 1x15
- 7.5 1x15
- 10 1x10
- Cable One Arm Front Raise 10 3x8
- Cable 90 Degree External Rotation 10 3x8
- Cable External Rotation 10 3x10
WOD - Back and Shoulders
Mon 08.13 - OFF
Tues 08.14.12
- Parallel Grip Pull Up 8x, 5x, 5x
- Standing Lat Pull Down 55 3x12
- DB Row 35 3x8
SUPER SET - Incline Plate Front Raise/Upright Plate Row
- 10 3x10/10 3x15
- Low Cable Diagonal Raise 10 3x10
- High Cable Diagonal Pull 10 3x10
- 90 Degree Cable External Rotation 10 3x8
- Incline DB Side Lying Raise 7.5 3x8
- BB Shoulder Press 20 3x15
- BB Overhead Shrug 20 3x20
BB Deadlift
- 20 1x20
- 40 1x15
- 50 1x15
- BB Row 50 3x15
- BB Rear Pulse 40 3x15
- One Arm Shoulder Shrug on Bench Press Machine 45 3x20
Seated Back Extension
- 100 1x15
- 115 2x10
- Seated One Arm Delt machine 40 3x10
#fitness #fitblr #workout #wod #exercise #back #deltoids #shoulders
WOD - Back and Shoulders
Thurs 08.09.12
- Parallel Grip Pull Up 8x, 5x, 5x
- Lat Pull Down 70 3x10
- Standing Lat Pull Down One Leg on Seat 45 3x10
- Straight Arm Pull Down 30 3x10
- DB Row 35 3x8
- DB Side Laying Lat Raise 7.5 3x10
- DB 90 Degree External Rotation 5 3x8
SUPER SET - Decline Lying Delt Fly/Lying Rear Lateral Raise
- 5 3x15/ 5 3x10
- Shoulder Press Machine One Arm 30 3x10
- Reverse Shoulder Press Machine One Arm 30 3x10
- BB Bent Row 30 3x10
- BB Rear Delt 30 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
#arm exercise #arm imbalance #bicep #fitblr #fitness #shoulders #tricep #wod
WOD - Arms
Mon 07.23.12
I’ve been noticing my left arm isn’t as big as my right, and I see a slight imbalance in size. I’ve always done unilateral exercises and always started off with my left. But now I’m doing more weight on my left and less weight on right same reps and also doing extra set on left, so I can get the left arm to catch up.
DB Curl L/R
- 20/10 1x8
- 15/5 2x10
WOD - Back/Shoulders
Tues 06.19 - OFF
Work Out - Wed 06.20.12
- Incline Row 25 3x15
One Arm DB Row
- 20 1x15
- 22.5 1x12
- 27.5 1x10
Kneeling Lat Pull Down
- 40 1x15
- 50 1x12
- 60 1x8
