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bored in the barrel » Workouts

Workouts

I don’t like keeping track in multiple places so… Workout calendar

New round of workouts from hell… (as of 6/6)

Bi & Tri
Warmup:
elliptical

Workout:
-Skull crushers (20 reps)
-Alt supine leg raise (15 reps)
-HS bicep curl (preacher) (20 reps)
3 sets all

-Slant chair side crunches (15 reps each)
-Slant chair back extensions (10 reps)
3 sets all

-Diamond pushup to jump (8 reps)
-DB hammer curl (20 reps)
3 sets all

-Vert leg raise (15 reps)
-PB crunches (20 reps)
-Stair runs (2 runs each)
3 sets all

-Double rope cable tri ext (20 reps)
-Overhand grip rubberbar curls (20 reps)
-Mountain climbers (15 reps)
3 sets all

Legs & Shoulders
Warmup:
elliptical
Movement Prep:
high knee
high leg
lunge/forearm instep

Workout:
-Walking lunges (3 sets ~12 reps)

-Stationary lunges (3 sets, 20 reps)

-Leg curls (15 reps)
-PB leg curls (10 reps)
-PB reverse hypers (10 reps)
3 sets all

-Rubberbar high crunch (10 reps)
-Freemotion transverse twists (15 reps each side)
3 sets all

-Cable supine rev fly (decline) (20 reps)
-DB front raise (20 reps)
3 sets all

-DB Lateral raise (15 reps)
-Stair runs (3 runs each)
3 sets all

Chest & Back
Warmup:
elliptical
Movement prep:
plate rotation

Workout:
-Oblique machine (15 reps each side)
-Front plank (45 seconds to start, increasing)
-Stair run (1 run each set)
3 sets all

-Pulldowns (15 reps)
-Pushups (10, on bosu ball)
-Mountain climbers (20 reps)
3 sets all

-Crunch machine (15 reps)
-Side plank (15 sec per side, increasing)
-Stair runs (2 each set)
3 sets all

-Hammerstrength incline press (15 reps)
-Hammerstrength neutral row (20 reps)
3 sets all

-Freemotion decline fly (setting #5, 20 reps)
-Hammerstrength High row (20 reps)
-Stair run (1 run each set)
3 sets all

New workout A (as of 2/3)
-Physioball DB wall squat to press
3 sets, 15 reps
-Hammerstrength Leg curl
3 sets (in, out, neutral), 15 reps
-Crunch machine
3 sets, 15 reps
-Front plank
3, 60 seconds
-Hammerstrength timed leg extension
4, 60 seconds
-DB lateral raise
4 sets, 10 reps
(sub front raise if needed)
-Stair run
2 times
-Side plank
2, 45 seconds
-Carouselling stairclimbers (calf raises)
10 reps (in, out, neutral, etc…)

New workout B (as of 1/27)
-Hammerstrength bench
3 sets, 10-15 reps
-Row
3 sets, 15 reps
-back extensions
3 sets, 15-20 reps
-leg raises
3 sets, 10 reps
-Seated cable rows
3 sets, 15 reps
-Freemotion chest fly
#4 incline, #7 neutral, #10 decline (3 sets), 10-15 reps
-Reverse hypers
3 sets, 15 reps
-Physioball bridge
3 sets, 60 sec
-Skull crushers
2 sets, 10-15 reps
-EZ bar curls
2 sets, 10-15 reps
-Cable tri extensions (straight bar)
2 sets, 15 reps
-Cable bi curl (straight bar)
2 sets, 15 reps

The workouts I was given:
A:
Movement prep:
High knee
High leg

-Freemotion Squat
5 squats, 5 bounce at bottom, squats, bounce, squats, bounce. 3 sets
-Oblique machine
15 reps, 2 sets
-Rubberbar crunches to side bridge
15 reps then 30 seconds (the seconds get to go up)
-Cable hip extensions
15 reps, 3 sets
-Pilates ring (thighmastering)
15 reps, 15 second hold, 3 sets
-Hammerstrength calf machine
10 reps, 1 set toes in, foreward, out
-Stairclimb calf raises
10 reps, 5 sets

B:
Warmup:
Row

Smith machine bench press
Smith machine supine pullups
2 sets, 15 reps

Hammerstrength incline press
hammerstrength high row
2 sets, 15 reps

cable Triangle pulldown
dumbell bicep curls
2 sets, 20 reps

rubberbar curl to press to extension (1set)

dumbell alternate front raises
supine cable rev. flyes

medicine ball crunches (countdown 7-1) and toe reaches (3) (1 longass set)

technogym back extensions
front planks (inc. time, base 60s)
2 sets, 15 reps

ab machine
oblique machine
1 set, 15 reps

The calendar for the workouts (as that is how I’m currently keeping track of when) will be posted soon.
The weights won’t be published, too much effort.
I’m just keeping track elsewhere, and don’t feel like rewriting it all here too, for now.

December 5
bike 20 min HR~120, silly thingie on bike not working
elliptical 10 min HR 150
treadmill 5 min cooldown

December 3
elliptical 30 min hr 130
bike 22 min hr

December 2
training session, 1 hour

December 1
elliptical
20 minutes HR 165-170
7 minutes HR 140-150
5 minutes HR 155-160
1 minute rest (hr <150)
2 minutes HR 160-165

Later evening:
20 minutes treadmill, HR 120-130ish
5 minutes bike, HR 125

November 30
10 minutes elliptical, woulda done more, but had to go to soccer game
HR 160s

November 28
5 minutes elliptical (am)

November 26
30 minutes elliptical
5 min treadmill
home:
front bridge 45sec x2
ball toss crunches something like 25ish
pushups 6 (damn, I need to get back to normal, I was at 15 a set)
reverse crunches… 20ish
glute bridge.. 20
light stretching

November 25
25 minutes elliptical
10 min treadmill

November 24
15 minutes elliptical