LEGS
[add me on fitocracy: angbatt]
- Leg Extensions:
- 15 lb x 20 reps (+12 pts)
- 15 lb x 20 reps (+12 pts)
- 15 lb x 20 reps (+12 pts)
- 15 lb x 20 reps (+12 pts)
- 50 lb x 15 reps (+15 pts)
- 50 lb x 15 reps (+15 pts)
- 50 lb x 15 reps (+15 pts)
- 50 lb x 15 reps (+15 pts)
- 1-4 Warmup, 5-8 Superset 1
- Seated Leg Curl:
- 50 lb x 15 reps (+15 pts)
- 50 lb x 15 reps (+15 pts)
- 50 lb x 15 reps (+15 pts)
- 50 lb x 15 reps (+15 pts)
- Superset 1
- Leg Press:
- 90 lb x 15 reps (+26 pts)
- 90 lb x 15 reps (+26 pts)
- 70 lb x 15 reps (+24 pts)
- 70 lb x 15 reps (+24 pts)
- Superset 2
- Calf Press On The Leg Press Machine:
- 90 lb x 15 reps (+5 pts)
- 90 lb x 15 reps (+5 pts)
- 70 lb x 15 reps (+5 pts)
- 70 lb x 15 reps (+5 pts)
- Superset 2
- Stiff-Legged Dumbbell Deadlift:
- 15 lb x 15 reps (+95 pts)
- 15 lb x 15 reps (+95 pts)
- 15 lb x 15 reps (+95 pts)
- 15 lb x 15 reps (+95 pts)
- Superset 3
- Standing Dumbbell Calf Raise:
- 15 lb x 20 reps (+25 pts)
- 15 lb x 20 reps (+25 pts)
- 15 lb x 20 reps (+25 pts)
- 15 lb x 20 reps (+25 pts)
- Superset 3
- Dumbbell Squat:
- 5 lb x 15 reps (+39 pts)
- 5 lb x 15 reps (+39 pts)
- 5 lb x 15 reps (+39 pts)
- Superset 4 - Definitely could’ve used a lot more weight but my legs were shaking like crazyyy!
- Dumbbell Lunges:
- 5 lb x 15 reps (+40 pts)
- 5 lb x 15 reps (+40 pts)
- 5 lb x 15 reps (+40 pts)
- Superset 4
- Stretching:
Shoulders & Cardio!
[Follow me on fitocracy: angbatt]
Tracked a workout for 654 pts
- Front Dumbbell Raise:
- 5 lb x 15 reps (+22 pts)
- 5 lb x 15 reps (+22 pts)
- 7.5 lb x 15 reps (+22 pts)
- 7.5 lb x 15 reps (+22 pts)
- Superset 1
- Dumbbell Side Lateral Raise:
- 5 lb x 15 reps (+44 pts)
- 5 lb x 15 reps (+44 pts)
- 7.5 lb x 15 reps (+45 pts)
- 5 lb x 15 reps (+44 pts)
- Superset 1
- Seated Bent-Over Rear Delt Raise:
- 5 lb x 15 reps (+11 pts)
- 5 lb x 15 reps (+11 pts)
- 5 lb x 15 reps (+11 pts)
- 5 lb x 15 reps (+11 pts)
- Superset 2
- Seated Dumbbell Shoulder Press:
- 5 lb x 15 reps (+30 pts)
- 5 lb x 15 reps (+30 pts)
- 5 lb x 15 reps (+30 pts)
- 5 lb x 15 reps (+30 pts)
- Superset 2
- Machine Shoulder (Military) Press:
- 20 lb x 15 reps (+22 pts)
- 15 lb x 15 reps (+21 pts)
- 15 lb x 15 reps (+21 pts)
- 20 lb x 15 reps (+22 pts)
- Cycling (stationary):
- 0:30:00 || 6.5 mi (+136 pts)
- Stretching:
Tracked a workout for 812 pts
- Leg Extensions:
- 10 lb x 20 reps (+12 pts)
- 10 lb x 20 reps (+12 pts)
- 10 lb x 20 reps (+12 pts)
- 10 lb x 20 reps (+12 pts)
- 35 lb x 15 reps (+13 pts)
- 35 lb x 15 reps (+13 pts)
- 30 lb x 15 reps (+13 pts)
- 30 lb x 15 reps (+13 pts)
- 1-4 warmup, 5-8 part of superset 1
- Dumbbell Squat:
- 12.5 lb x 15 reps (+41 pts)
- 12.5 lb x 15 reps (+41 pts)
- 12.5 lb x 15 reps (+41 pts)
- 12 lb x 15 reps (+41 pts)
- Standing Dumbbell Calf Raise:
- 15 lb x 30 reps (+27 pts)
- 15 lb x 30 reps (+27 pts)
- 15 lb x 30 reps (+27 pts)
- 15 lb x 30 reps (+27 pts)
- Superset 2
- Stiff-Legged Dumbbell Deadlift:
- 15 lb x 15 reps (+95 pts)
- 15 lb x 15 reps (+95 pts)
- 15 lb x 15 reps (+95 pts)
- 15 lb x 15 reps (+95 pts)
- Superset 2
- Seated Leg Curl:
- 35 lb x 15 reps (+13 pts)
- 35 lb x 15 reps (+13 pts)
- 35 lb x 15 reps (+13 pts)
- 35 lb x 15 reps (+13 pts)
- Walking (treadmill):
- 0:05:00 || 0.25 mi (+5 pts)
- Stretching:
Back Day ~ I’m starting to hate cardio :|
Push-Up:
- Wide-Grip Lat Pulldown:
- 55 lb x 15 reps (+31 pts)
- 50 lb x 15 reps (+30 pts)
- 40 lb x 15 reps (+28 pts)
- 40 lb x 15 reps (+28 pts)
- Superset 1
- Close-Grip Front Lat Pulldown:
- 55 lb x 15 reps (+15 pts)
- 50 lb x 15 reps (+15 pts)
- 40 lb x 15 reps (+14 pts)
- 40 lb x 15 reps (+14 pts)
- Superset 1
- Seated Cable Row:
- 25 lb x 12 reps (+26 pts)
- 25 lb x 12 reps (+26 pts)
- 25 lb x 12 reps (+26 pts)
- 25 lb x 12 reps (+26 pts)
- Superset 2
- One-Arm Dumbbell Row:
- 12.5 lb x 12 reps (+43 pts)
- 10 lb x 12 reps (+42 pts)
- 10 lb x 12 reps (+42 pts)
- 10 lb x 12 reps (+42 pts)
- Superset 2
- Weighted Ball Hyperextension:
- 8 lb x 15 reps (+25 pts)
- 8 lb x 15 reps (+25 pts)
- 8 lb x 15 reps (+25 pts)
- 8 lb x 15 reps (+25 pts)
- Cable Rope Rear-Delt Rows:
- 35 lb x 12 reps (+13 pts)
- 30 lb x 12 reps (+12 pts)
- 30 lb x 12 reps (+12 pts)
- 30 lb x 12 reps (+12 pts)
- Hanging Knee Raise:
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- Cycling (stationary):
- 0:11:00 || 3.3 mi (+99 pts)
- Stretching:
Pretty decent workout! I am sooo sore from yesterday, I look like an old person walking up and down stairs, soo painful ahah
- Push-Up:
- 10 reps (+19 pts)
- 10 reps (+19 pts)
- Front Two-Dumbbell Raise:
- 5 lb x 15 reps (+22 pts)
- 5 lb x 15 reps (+22 pts)
- 5 lb x 15 reps (+22 pts)
- 5 lb x 15 reps (+22 pts)
- Superset 1
- Dumbbell Side Lateral Raise:
- 5 lb x 15 reps (+44 pts)
- 5 lb x 15 reps (+44 pts)
- 5 lb x 15 reps (+44 pts)
- 5 lb x 15 reps (+44 pts)
- Superset 1
- Bent-Over Rear Delt Raise:
- 5 lb x 15 reps (+24 pts)
- 5 lb x 15 reps (+24 pts)
- 5 lb x 15 reps (+24 pts)
- 5 lb x 15 reps (+24 pts)
- Superset 2
- Seated Dumbbell Shoulder Press:
- 5 lb x 15 reps (+30 pts)
- 5 lb x 15 reps (+30 pts)
- 5 lb x 15 reps (+30 pts)
- 5 lb x 15 reps (+30 pts)
- Superset 2
- Machine Chest Fly (Pec Deck):
- 25 lb x 5 reps (+10 pts)
- 15 lb x 15 reps (+11 pts)
- 15 lb x 15 reps (+11 pts)
- 20 lb x 15 reps (+12 pts)
- Machine Shoulder (Military) Press:
- 35 lb x 15 reps (+24 pts)
- 30 lb x 15 reps (+23 pts)
- 30 lb x 15 reps (+23 pts)
- 20 lb x 15 reps (+22 pts)
- Cycling (stationary):
- 0:30:00 || 6.3 mi (+128 pts)
- Stretching:
My legs were soooo shaky after this, gonna be sore tomorrow! [follow me on fitocracy: angbatt]
- Leg Extensions:
- 15 lb x 20 reps (+12 pts)
- 20 lb x 20 reps (+13 pts)
- 15 lb x 20 reps (+12 pts)
- 20 lb x 20 reps (+13 pts)
- 35 lb x 15 reps (+13 pts)
- 35 lb x 15 reps (+13 pts)
- 35 lb x 15 reps (+13 pts)
- 35 lb x 15 reps (+13 pts)
- First 4 warmup, next 4 part of superset 1
- Dumbbell Squat:
- 7.5 lb x 10 reps (+37 pts)
- 7.5 lb x 10 reps (+37 pts)
- 7.5 lb x 10 reps (+37 pts)
- Superset 1
- Leg Press:
- 90 lb x 15 reps (+26 pts)
- 90 lb x 15 reps (+26 pts)
- 90 lb x 15 reps (+26 pts)
- 90 lb x 15 reps (+26 pts)
- Superset 2
- Stiff-Legged Dumbbell Deadlift:
- 10 lb x 15 reps (+92 pts)
- 10 lb x 15 reps (+92 pts)
- 12.5 lb x 15 reps (+94 pts)
- 10 lb x 15 reps (+92 pts)
- Superset 2
- Lying Leg Curls:
- 50 lb x 15 reps (+15 pts)
- 40 lb x 15 reps (+14 pts)
- 40 lb x 15 reps (+14 pts)
- 40 lb x 15 reps (+14 pts)
- Standing Dumbbell Calf Raise:
- 12.5 lb x 30 reps (+27 pts)
- 12.5 lb x 30 reps (+27 pts)
- 12.5 lb x 30 reps (+27 pts)
- 12.5 lb x 30 reps (+27 pts)
- Cycling (stationary):
- 0:15:30 || 5.7 mi (+235 pts)
- Stretching:
A arms & little bit of a back day! I still feel like my arms are soo weak but there’s actually been a lot of progress in the past couple months!
Tracked a workout for 911 pts
- Push-Up:
- 15 reps (+29 pts)
- 15 reps (+29 pts)
- 15 reps (+29 pts)
- Alternate Hammer Dumbbell Curl:
- 10 lb x 15 reps (+23 pts)
- 7.5 lb x 15 reps (+22 pts)
- 7.5 lb x 15 reps (+22 pts)
- Superset 1
- Dumbbell 2-Arm Triceps Extension:
- 15 lb x 12 reps (+11 pts)
- 12.5 lb x 12 reps (+11 pts)
- 12.5 lb x 12 reps (+11 pts)
- Superset 1
- Dumbbell Bicep Curl:
- 7.5 lb x 15 reps (+34 pts)
- 7.5 lb x 15 reps (+34 pts)
- 7.5 lb x 15 reps (+34 pts)
- Superset 2
- Tricep Dumbbell Kickback:
- 5 lb x 12 reps (+27 pts)
- 5 lb x 12 reps (+27 pts)
- 5 lb x 12 reps (+27 pts)
- Superset 2
- Wide-Grip Lat Pulldown:
- 40 lb x 12 reps (+27 pts)
- 40 lb x 12 reps (+27 pts)
- 40 lb x 12 reps (+27 pts)
- Seated Cable Row:
- 40 lb x 10 reps (+28 pts)
- 40 lb x 10 reps (+28 pts)
- 40 lb x 10 reps (+28 pts)
- Front Two-Dumbbell Raise:
- 5 lb x 12 reps (+21 pts)
- 5 lb x 12 reps (+21 pts)
- 5 lb x 12 reps (+21 pts)
- Superset 3
- Dumbbell Side Lateral Raise:
- 5 lb x 12 reps (+43 pts)
- 5 lb x 12 reps (+43 pts)
- 5 lb x 12 reps (+43 pts)
- Superset 3
- Elliptical Trainer:
- 0:10:00 || Moderate (+75 pts)
- Plank:
- 30 sec (+13 pts)
- 30 sec (+13 pts)
- Side Plank:
- 30 sec (+27 pts)
- 30 sec (+27 pts)
- Russian Twist:
- 20 reps (+13 pts)
- 20 reps (+13 pts)
- With 4 pound medicine ball
- Stretching:
