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

    1. trapchic

      trapchic Well-Known Member

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      10 minutes stationary bike
      3x15 leg raise
      3x15 sit ups
      3x15 cross legs
      3x15 flutter kicks
      3x15 45lb wide grip lat pulldown
      3x15 45lb seated cable rows
      3x15 10lb single arm bent over db rows
      3x15 50lb kettlebell deadlifts
      3x15 40lb t-bar rows

       
    2. trapchic

      trapchic Well-Known Member

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      4x15 10lb dumbbell bench press
      4x15 10lb inclined dumbbell bench press
      4x15 40lb pec deck
      4x15 10lb dumbbell flyes
      4x15 10ln inclined dumbbell flyes
      4x12 20lb barbell bench press
      10 minutes post lift cardio
       
    3. trapchic

      trapchic Well-Known Member

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      3x15 30lb barbell squats
      3x15 5lb inclined dumbbell flys
      3x15 5lb inclined dumbbell press
      3x15 5lb bicep concentration curls
      3x15 5lb single arm overhead triceps extensions
      10 minutes stationary bike
       
    4. trapchic

      trapchic Well-Known Member

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      15x3 20lb kettlebell clean and jerk
      15x3 20lb kettlebell swing
      15x3 60lb wide grip lat pull down
      15x3 45lb close grip lat pull down
      3x15 10lbs dumbbell bench press
      3x15 10lbs inclined dumbbell bench press
      3x15 10lbs inclined dumbbell flys
      1x10 10lbs dumbbell flys
      2x15 5lbs dumbbell flys
      3x15 30lb pec deck
       
    5. MarkB

      MarkB Administrator Staff Member

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      Are you seeing a big difference in your physique?
       
    6. Aanna

      Aanna Member

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      Hy trapchic,

      Great post!

      How has this regime changed the shape of your body? Have you lost much weight? Gained much muscle or not?

      well,I know basic boxing and these days I am also doing same workout at home with my gel boxing gloves having same results...............!

      Thanks
       
      Last edited by a moderator: Jul 25, 2017
    7. trapchic

      trapchic Well-Known Member

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      Sorry I've been so slow! I was having trouble trying to access the site.
      Anyway, here's today's workout:

      20 minutes stationary bike
      15x3 20lb kettlebell squats
      15x3 20lb kettlebell sumo squats
      15x3 20lb closed leg kettlebell squats
      15x3 60lb leg curls
      15x3 60lb leg extensions
      15x3 60lb leg curl extensions
      15x3 20lb walking lunges

      300 counts jump rope
       
    8. trapchic

      trapchic Well-Known Member

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      Yes, somehow. I'm finally at my normal BMI range, too. Now just trying to work to drop at a lower body fat percentage level and hopefully tone down my abs :)
       
    9. MarkB

      MarkB Administrator Staff Member

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      What body fat percentage are you aiming for?
       
    10. Aanna

      Aanna Member

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      According to me follow this :)

      3x15 45lb wide grip lat pulldown
      3x15 45lb seated cable rows
      3x15 10lb single arm bent over db rows
      3x15 50lb kettlebell deadlifts


      Recent Post: Top 10 Boxing Gloves
       

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