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Robotrogue

RobotRogue's 28 day challenge

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Fridays workout:

Weights:

Pullups (assisted): 5-5-5

Dumbbell Squats @ 60lbs: 14-12-10

Pushups: 18-0-0

Inverted Rows: 10-10-10

Dumbbell Calf Raises @ 60lbs: 10-10-10

Bird Dogs: 10-10-10

Front Dumbbell Raises @ 30lbs: 10-8-6

Dumbbell Shrugs @ 60lbs: 10-8-6

Cardio:

5 min warmup walk

90 sec run / 2 minute walk alternating

5 min cooldown walk

Weight: 222lbs

Unassisted chinups: 2 in a row (long way from 5, argh)

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Mondays Workout:

Weights:

Chinups (non and assisted): 5-5-5

Dumbbell Lunges @60lbs: 12-12-10

Standing Shoulder Press w/Dumbbells @30lbs: 12-12-10

Hanging Leg Tucks: 8-8-8

Dumbbell Rows (Bent Over) @30lbs (per arm): 12-10-10

Russian Twists: 10-9-8

Dumbbell Wrist Curl, Palms Down @15lbs (per hand): 10-8-8

Stiff-Legged Dumbbell Deadlifts @ 60lbs: 10-8-8

Cardio:

5 min warmup walk

90 sec run / 2 minute walk alternating for 20 mins

5 min cooldown walk

Weight: ???lbs

Unassisted chinups: 3 in a row

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Monday workout: (Addendum)

Bench Press @95lbs - 10-0-0

Shoulder press @95lbs - 5-5-0

Barbell Squats @115lbs - 5-5-0

Barbell Deadlift @135lbs - 5-5-0

Mucho thanks to SuperOstrich for showing me the ropes.

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Wednesdays Workout: (Increased reps in a few places)

Weights:

Pullups (assisted): 5-5-5

Dumbbell Squats @ 60lbs: 14-12-10

Pushups: 10-7-10 (Hadnt done them in a while, amazing how much I lost in reps)

Inverted Rows: 12-12-12

Dumbbell Calf Raises @ 60lbs: 12-12-12

Bird Dogs: 12-12-12

Front Dumbbell Raises @ 30lbs: 11-9-8

Dumbbell Shrugs @ 60lbs: 10-10-10

Cardio:

5 min warmup walk

90 sec run / 90 sec walk

3min run / 3 min walk

90 sec run / 90 sec walk

3min run / 3 min walk

5 min cooldown walk

Weight: 219lbs

Unassisted chinups: 3 in a row

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Saturdays Workout (was supposed to be Friday but meh)

Increased almost all of my reps by a bit.

Weights:

Chinups (non and assisted): 5-5-5

Dumbbell Lunges @60lbs: 14-12-10

Standing Shoulder Press w/Dumbbells @30lbs: 14-14-14

Hanging Leg Tucks: 10-10-10

Dumbbell Rows (Bent Over) @30lbs (per arm): 14-12-10

Russian Twists: 12-10-8

Dumbbell Wrist Curl, Palms Down @15lbs (per hand): 12-10-8

Stiff-Legged Dumbbell Deadlifts @ 60lbs: 12-10-8

Cardio:

5 min warmup walk

90 sec run / 90 sec walk

3min run / 3 min walk

90 sec run / 90 sec walk

3min run / 3 min walk

5 min cooldown walk

Weight: 217lbs

Unassisted chinups: 3 in a row

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