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    my workout log

    Discussion in 'Online Journals' started by trapchic, Nov 28, 2016.

    1. trapchic

      trapchic Well-Known Member

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      Bent over rows
      4x8 60lbs

      Wide grip lat pull down
      4x10 60lbs

      Low row
      4x10 60lbs

      Straight arm pull down
      4x12 20lbs

      Face pulls
      4x12 15lbs


      Bicep curls
      4x8 30lbs

      DB hammer curls
      4x12 10lbs
       
    2. MarkB

      MarkB Administrator Staff Member

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      Do you have any before and after pictures? I bet you have seen a big difference?
       
    3. trapchic

      trapchic Well-Known Member

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      5 sets
      8 ea side, lateral wall balls
      30 second elbow plank

      3 sets
      10 side to side ball slam
      10 renegade rows, 10lbs
      35lb kb farmer's walk

      3 sets
      10 squat to wall balls
      12 25lb kb swing
      10 TRX inverted row

      I also did yesterday's finisher which is:

      8 sets
      20 sec exercise, 10 sec rest
      box jumps
      KB sled, 35lb kb
      rope pull
      skier's swing, 10lbs db
       
    4. trapchic

      trapchic Well-Known Member

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      Yeah - slight changes hehe
       
    5. Newstarter

      Newstarter Well-Known Member

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    6. trapchic

      trapchic Well-Known Member

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      3 rounds
      15 15lb single arm kettlebell swing to press
      15 20lb ball slam
      15 20lb kettlebell swing

      --

      3x10 15lb single arm bent over db rows
      3x15 30lb seated two-arm cable lat pull down
      3x15 20lb seated cable rows
      2x10 bodyweight pull ups
       
    7. trapchic

      trapchic Well-Known Member

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      usual stretch
      warm up
      4 sets
      10 sec jumping jacks
      10 sec high knees

      4 sets
      20 sec 8lb ball slams
      20 sec elbow plank

      4 sets
      20 sec 5lb db push press
      20 sec 20lb kb swings

      4 sets
      20 sec 5lb db front rows
      20 sec hip thrusts

      4 sets
      5 5m sprint
      15 standing crunches
       
    8. Myjourney

      Myjourney Well-Known Member

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      How long have you been working out now?
       
    9. trapchic

      trapchic Well-Known Member

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      seated chest press
      4x10 50lbs

      inclined db press
      3x10 15lbs

      side lateral raise
      3x12 5lbs

      seated bent over rear delt raise
      3x12 5lbs

      Finisher:

      4 rounds

      20 rope slams
      12 ea side, 24 total, medicine ball woodchops
      10 3M lateral shuffle
      6 burpees
       
    10. trapchic

      trapchic Well-Known Member

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      4 rounds
      10 5m back&forth run, tapping the ground after each rep
      20 sec mountain climbers
      no rest in between

      4 sets
      8lb squats to wall balls
      5 each leg, lunge with 5lb lateral raise
      10 sit up to hip up

      4 sets
      10 squat thrust
      12 trx inverted row
      30lb farmer's walk

      15 minute jog on the treadmill, 7.5% ave incline
      10 minute indoor bike HIIT
       

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