A
Anabolic Beast
VIP Member
- Nov 16, 2010
- 366
- 136
Evening Workout
Monday, September 16, 2019 at 7:46 PM
Broom Twist (Standing)
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps
Sit-Up (Stability Ball)
Set 1: 20 reps
Set 2: 25 reps
Set 3: 25 reps
Notes: Twists and Sit-Ups were supersets.
Seated Calf Raise (Smith Machine)
Set 1: 135 lb × 15
Set 2: 225 lb × 15
Set 3: 315 lb × 15
Bent Over Row (Reversed Gripped EZ-Bar)
Set 1: 125 lb × 12
Set 2: 175 lb × 12
Set 3: 215 lb × 12
Set 4: 215 lb × 12
Lat Pulldown (Front)
Set 1: 140 lb × 12
Set 2: 160 lb × 12
Set 3: 180 lb × 12
Set 4: 200 lb × 6
45^ Incline Bench Press (Dumbbell)
Set 1: 45 lb × 20
Set 2: 55 lb × 20
Set 3: 65 lb × 20
Set 4: 75 lb × 10
Key Press
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Nautilus Side Lateral
Set 1: 50 lb × 15
Set 2: 60 lb × 15
Set 3: 70 lb × 15
Nautilus Shoulder Press
Set 1: 50 lb × 15
Set 2: 60 lb × 15
Set 3: 70 lb × 15
Notes: Nautilus Lateral and Press were supersets done on double shoulder machine.
Tricep Pushdown
Set 1: 120 lb × 20
Set 2: 140 lb × 20
Set 3: 160 lb × 15
Bicep Curl (Cable)
Set 1: 60 lb × 20
Set 2: 70 lb × 20
Set 3: 80 lb × 15
Today has been a bad day for me. Took my boat out on the river and the motor broke down on me. Had to use my trolling motor to travel over 8 miles back down river to the launch ramp. Took hours to get back to the truck.
Monday, September 16, 2019 at 7:46 PM
Broom Twist (Standing)
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps
Sit-Up (Stability Ball)
Set 1: 20 reps
Set 2: 25 reps
Set 3: 25 reps
Notes: Twists and Sit-Ups were supersets.
Seated Calf Raise (Smith Machine)
Set 1: 135 lb × 15
Set 2: 225 lb × 15
Set 3: 315 lb × 15
Bent Over Row (Reversed Gripped EZ-Bar)
Set 1: 125 lb × 12
Set 2: 175 lb × 12
Set 3: 215 lb × 12
Set 4: 215 lb × 12
Lat Pulldown (Front)
Set 1: 140 lb × 12
Set 2: 160 lb × 12
Set 3: 180 lb × 12
Set 4: 200 lb × 6
45^ Incline Bench Press (Dumbbell)
Set 1: 45 lb × 20
Set 2: 55 lb × 20
Set 3: 65 lb × 20
Set 4: 75 lb × 10
Key Press
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Nautilus Side Lateral
Set 1: 50 lb × 15
Set 2: 60 lb × 15
Set 3: 70 lb × 15
Nautilus Shoulder Press
Set 1: 50 lb × 15
Set 2: 60 lb × 15
Set 3: 70 lb × 15
Notes: Nautilus Lateral and Press were supersets done on double shoulder machine.
Tricep Pushdown
Set 1: 120 lb × 20
Set 2: 140 lb × 20
Set 3: 160 lb × 15
Bicep Curl (Cable)
Set 1: 60 lb × 20
Set 2: 70 lb × 20
Set 3: 80 lb × 15
Today has been a bad day for me. Took my boat out on the river and the motor broke down on me. Had to use my trolling motor to travel over 8 miles back down river to the launch ramp. Took hours to get back to the truck.