Good workout today..6.5 hours total. Worked out with a friend and his two friends..did shoulders yesterday but wanted to learn something new and glad I did. Started at Planet Fitness and Ended at YMCA. Planet Fitness. Shoulders: New. Smith Machine Seated military Press..65lbs (with Smith Machine is 15lbs)..15 reps full range, 15 reps low range, 15 reps high range, 15 reps full range.. Then added 20lbs..85lbs (I made a mistake of doing the same 15 reps full, low, high, and full again hahaha)..so I re-did it of 10 reps. Then added another 20lbs at 105lbs..10 reps. Then drop back to 85lbs of 10 reps..then 65lbs of 5 second negatives of 2 reps..I think thats how the order went. Thats 1 set...theres 3 total if Im correct..once all 3 sets are done theres a 3 sets behind the back military press..at 65lbs of 15 reps. Next up was Standing Dumbbells Side raises with a front raise..2x17lbs of 10 reps, then 2x12lbs of 10 reps, 2x10lbs of 10 reps, then 2x10lbs of 10 front raise..thats 1 set..do the same of 2 more sets. Last shoulder workout was 60lb EZ Bar standing front shoulder raise of 10 reps..followed by Superman 10lb Front raise of 10 reps. Thats 1 set..2 more sets after. My friend and his friends left and I stayed behind checking out the place..I decided to do a full body with all the equipments there. Chest: inclined machine press..130lbs of 2 sets of 10 reps, then 170lbs (maxed out) of 2 sets of 10 reps..drop weights to 80lbs and One Arm press of 2 sets of 10 reps (each arm counts as a set)..then back up to 140lbs of 2 sets of 10 reps, back down to 60lbs One Arm of 2 sets of 10 reps..back up to 170lbs of 2 sets of 10 reps. Followed by Fly Machine at 120lbs of 2 sets of 10 reps..then 170lbs of 2 sets of 10 reps..then One Arm at 150lbs of 2 sets of 10 reps..then at 170lbs of 2 sets of 10 reps..then both arms at 170lbs of 3 sets of 10 reps. Legs: Hamstring extension machine..150lbs of 3 sets of 10 reps. 170lbs (maxed) of 3 sets of 10 reps..then One Leg at 170lbs of 2 sets of 10 reps (each leg counts as a set). Back: Seated Row Machine..130lbs of 2 sets of 10 reps. 160lbs (maxed out) of 2 sets of 10 reps..ONE ARM at 120lbs of 2 sets of 10 reps (each arm counts as a set)..followed by 160lbs of 2 sets and 10 reps. Back: Cable Close Grip Seated Row..160lbs of 2 sets of 10 reps..200lbs of 2 sets of 10 reps..240lbs of 2 sets of 10 reps..275lbs (maxed out) of 2 sets of 8 reps..drop weights to 200lbs of 2 sets of 10 reps. One Arm Seated Cable Row..120lbs of 2 sets of 10 reps. Lats: Seated Cable Lat Pull Down, Wide Grip..120lbs of 2 sets of 10 reps..200lbs of 2 sets of 10 reps..240lbs of 2 sets of 10 reps. Drop down to 100lbs of 1 set of 20 reps. Seated Close Grip Pull Down..200lbs of 2 sets of 10 reps..240lbs of 2 sets of 10 reps..drop down to 140lbs of 1 set of 20 reps. Kneeling Wide Single Grip Lat Pull Down..200lbs..2 sets of 10 reps. Followed by EZ Bar 100lbs Kneeling Lat Pull down..3 sets of 10 reps. Machine Seated Lat Pull Down..160lbs (maxed out) of 3 sets of 10 reps.. ONE ARM at 120lbs of 2 sets of 10 reps..followed by both arms at 160lbs at 3 sets of 10 reps then ONE ARM at 100lbs of 2 sets of 10 reps. Tricep: V Grip Bar Cable Tricep Pull Down..100lbs of 3 sets of 10 reps. Tricep reverse curl machine..100lbs (max out) of 3 sets of 10 reps. One arm at 60lbs of 2 sets of 10 reps. Bicep: Bicep Preacher Curl Machine..100lbs (max out)..3 sets of 10 reps..then One Arm Curl at 60lbs of 2 sets of 10 reps..then 80lbs of 2 sets of 10 reps..followed by both arms at 100lbs of 2 sets of 10 reps. Legs: Seated Glute Curl..80lbs of 2 sets of 10 reps..then 100lbs (max out) of 2 sets of 10 reps..then One leg at 80lbs of 2 sets of 10 reps then 100lbs of 2 sets of 10 reps..back to Both legs at 100lbs of 2 sets of 10 reps. Seated Calve Press Machine..120lbs of 2 sets of 10 reps..130lbs (max out) of 2 sets of 10 reps..ONE LEG at 120lbs of 2 sets of 10 reps. 45° Leg Press Plate Loaded..idk how much the thing weighed so Im counting only the plate weights..90lbs of 10 reps, 180lbs of 10 reps..270lbs of 10 reps, 360lbs of 10 reps, 450lbs of 10 reps..couldnt find anymore 45lb Plates and was running out of room so 50lbs was added at 500lbs of 2 sets of 10 reps followed by 10 reps of Calve raises. Traps: Since the dumbbells only ended at 70lbs..that will have to do..2x70lbs Dumbbell Shrugs (140lbs) of 6 sets of 10 reps. Shoulder: 60lb EZ Bar Front Shoulder Raise at 3 sets of 10 reps. Seated Side Raise Shoulder Machine..100lbs (max out)..3 sets of 10 reps..followed by One Arm Side Shoulder Raises 100lbs of 2 sets of 10 reps..back to both shoulders at 100lbs of 3 sets of 10 reps then to One Arm Side Shoulder Raise at 100lbs of 2 sets of 10 reps. Lats again: Lat Pull Down Machine..160lbs of 3 sets of 10 reps. Chest again: Seated Chest Press Machine..170lbs of 3 sets of 10 reps, One Arm at 170lbs of 3 sets of 10 reps. Legs again: Hamstring extension..170lbs of 3 sets of 10 reps. One Leg at 170lbs of 2 sets of 10 reps..170lbs of 1 set of 10 reps. Abs: Ab slider..15 minutes. Chest again: Dumbbell chest flys..60lbs total..10 reps, 80lbs at 8 reps, 100lbs at 6 reps, 120lbs at 4 reps. Dumbbell Flat Bench Press..140lbs of 5 sets of 10 reps with 60 reps totals of fist push up each set done. One Arm Dumbbell Chest Press 70lbs..3 sets of 10 reps. Workout done..left the Planet Fitness at 1155..arrived at the YMCA at 1215.. YMCA Back and Legs: Sumo Dead Lift 225lbs of 4 sets of 10 reps..2 inches off the floor until the last rep. 315lbs Sumo Dead Lift..1 rep hahaha. Legs: 135lbs Squat..3 sets of 10 reps..225lbs of 3 sets of 10 reps..315lbs of 1.5 rep..hahaha.. Traps: 315lbs Barbell Freehand Shrug..Front, 1 set of 8 reps..behind the back at 3 reps..dropped weight at 225lbs and 1 set of 6 reps...exhausted. Called it a day..workout done at 140pm..
Posted on: Fri, 28 Mar 2014 19:38:02 +0000