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thanks verb :)
-Anuj |
Goofy Workout #1
Chest and Biceps Chest and Biceps Flat Barbell Bench Press [3x15] = 50 kgs (110 lbs) (PR!!) Barbell Curls: 1.) 20 kgs (45 lbs) x 15 reps 2.) 25 kgs (55 lbs) x 12 reps 3.) 30 kgs (65 lbs) x 10 reps 4.) 35 kgs (75 lbs) x 8 reps 5.) 40 kgs (85 lbs) x 6 reps Decline Dumbbell Flyes [2x12] = 12 kgs (25 lbs) in each hand Close Grip Incline Barbell Bench Press [4x6] = 50 kgs (110 lbs) Dumbbell Hammer Curls [4x6] = 18 kgs (40 lbs) in each hand Close Grip Flat Bench Press [4x8] = 50 kgs (110 lbs) Dumbbell Concentration Curls [4x8] = 12 kgs (25 lbs) in each hand 20 minutes Pre-Workout Cardio on the Treadmill Overall Impression: good workout.....got a great pump....looking forward to tomorrow: legs and abs....chest is still a little sore after yesterday's 85 kgs incline....but felt good....i still cant believe i did flat bench with 50 kgs lol.... |
Goofy Workout #2
Shoulders Shoulders Military Press: 1.) 30 kgs (66 lbs) x 5 reps 2.) 40 kgs (88 lbs) x 5 reps 3.) 50 kgs (110 lbs) x 5 reps 4.) 50 kgs (110 lbs) x 5 reps 5.) 50 kgs (110 lbs) x 5 reps Standing Alternate Arm Front Shoulder Press [3x8] = 18 kgs (45 lbs) in each hand Dumbbell Side Lateral Raises [3x12] = 10 kgs (22 lbs) in each hand Barbell Shrugs [1x20] = 50 kgs (110 lbs) 20 minutes Post-Workout Cardio on the Treadmill for 3 kilometres Overall Impression: felt good |
Goofy Workout #3
Legs Legs Deadlifts: 1.) 50 kgs (110 lbs) x 10 reps 2.) 70 kgs (155 lbs) x 5 reps 3.) 90 kgs (200 lbs) x 1 reps 4.) 110 kgs (240 lbs) x 1 rep 5.) 130 kgs (280 lbs) x 1 rep 6.) 155 kgs (340 lbs) x 1 rep (PR!!) 7.) 160 kgs (350 lbs) x 1 rep (PR!!) Pull Throughs [4x10] = 20 kgs (45 lbs) Abductors (1) [4x10] = 30 kgs (66 lbs) Abductors (2) [4x10] = 40 kgs (88 lbs) Olympic Squats [1x20] = 60 kgs (130 lbs) Overall Impression: i am dead..... |
Goofy Workout #4
Chest and Back Chest and Back Flat Bench Press [4x6] = 70 kgs (155 lbs) Barbell Rows [4x6] = 70 kgs (155 lbs) Dips [4x6] = BW Lat Pull Downs [4x6] = 80 kgs (180 lbs) Incline Close Grip Barbell Bench Press [4x8] = 50 kgs (110 lbs) Alternate Arm Dumbbell Curls [4x8] = 16 kgs (35 lbs) in each hand Overall Impression: my legs are sooooooo sore from the last workout i can hardly walk...!!! shit, they're hurting like mad... but today's workout was good... |
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^^^
thanks :) |
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