Tag Archive: crunches


Chest and abs

Bench

Today I warmed up for 2 sets @135lbs 

5 x 5 @ 225lbs

165 lbs repped out for 20!

Incline machine

160lbs for 10 reps, and 2 sets of 225lbs for 5 reps

Decline bench

135lbs for 10 , and 2 sets of 225lbs for 5 reps

Cable crosses

3 sets of 10 @ 30lbs

50 Pushups

Crunch machine

3 sets of 35 reps with 15lbs

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Back and Shoulders more 5×5

I started out the same as last week with Bent over bar bell rows

5 x 5 @185lbs

Seated close grip rows

3 sets of 5 @180lbs and 2 sets of 5 @ 200lbs

Weighted lower back extensions

5 x 5 @ 45lbs (plate)

Weighted pull ups

4 sets of 5 @50lbs and last set no weights untill fail, and I surprisingly got 21!

Arnolds

5 x 5 @ 50lbs

Shrugs

3 sets of 20 @ 55lbs ( dumb bells)

I’ll also be doing about 170 crunches before I go to bed. Tomorrow’s a cardio or off day.

Legs and Abs…at home

Today both of my friends I usually go to the gym with didn’t go Soo.. I worked out at home. But just because I worked out at home doesn’t mean I didn’t get a great workout. I have a set of dumbbells with 4 10lb plates, 4 5lb plates, and 4 2 1/2lb plates.

Thats all you will need for this workout, you and your dumbbells!

Legs:

Sumo Squats

10×10 (100 reps remember!!) @ 60lbs . That was a killer and its 82 degrees here with no ac.

Front Lunges

3 sets of 10 at 30lbs.

Weighted Calf raises

3 sets of 10 @ 50lbs.

Foot up Split Squats

3 sets of 10 @ 30lbs.

For my Abs I did

136 Crunches Thanks to an Ipod Touch app Crunch fu!

and I also did planks for 60 seconds, rested 60, planks 80 seconds, rest 80, planks 100 seconds DONE!!

All in all it was a great workout and I feel like I lost 10lbs because of this heat!

Tomorrows Chest day, I cant wait.

See you all tomorrow.