Laughingwarlock's Training Log

[laughingwarlock]

 Cardio

 

Ran a 10k. Then walked 10k. Is that my first 20 k?

 

[laughingwarlock]

 Arms  Shoulders

 

Overhead Dumbbell Press: 35 lbs - 10, 7 / 30 lbs - 10, 10, 10

 

Preacher Curls: 65 lbs - 10, 6, 4

EZ Bar Skull Crushers: 65 lbs - 10, 10, 10

 

Front Dumbbell Raise: 35 lbs - 10, 10, 10, 9 / 30 lbs - 10

 

Hammer Curls: 50 lbs - 10, 10, 9 / 45 lbs - 10, 10

Overhead Tricep Kettlebell Press: 62 lbs - 10, 9 / 53 lbs - 10, 10, 10

 

Side Dumbbell Raise: 25 lbs - 10, 9 / 22.5 lbs - 10, 10 / 20 lbs - 10

 

Cable Curls: 120 lbs - 10, 10, 10, 7 / 110 lbs - 10

Tricep Rope Extension: 120 lbs - 10, 10, 8  / 110 lbs - 10, 3, Burnout on descending weights

 

Dumbbell Shoulder Shrugs: 85 lbs - 10, 10, 10, 6 / 80 lbs - 13

 

3 minutes Jumping Rope

[laughingwarlock]

 Legs

 

Three rounds of the following workout

• 10 Squats

  10 hip thrusts

  10 Explosive lunges

  10 quick hamstring single leg

  10 lateral lunges

  8 single leg hip thrusts

  9 Knee get ups

  10 drop squat

[laughingwarlock]

 Chest  Back

 

Barbell Bench: 95 lbs - 3 / 135 lbs -3 / 145 lbs - 3 / 155 lbs -1 / 135 lbs -3, 3

Lat Pulldown Bar: 160 lbs -10, 10, 10, 7 / 150 lbs - 10

 

Cable Flies: 70 lbs - 10, 5 / 60 lbs - 10, 10, 10

Seated Cable Rows: 130 lbs - 10 / 140 lbs - 10, 10, 10, 10

 

Elevated Dumbbell Press: 40 lbs - 10, 10, 8 / 35 lbs - 10, 10

Pullups: 7

 

Pushups: 56

Lower Back Machine: 200 lbs - 10, 10, 6

[laughingwarlock]

Arms Abs

 

Some light arms stuff on the bars this morning followed by Ab Ripper X

 

Chin Ups, 5, 5, 5

Tricep Dips: 25, 20, 20

Assisted Chin Ups: 12, 11, 11

Dips: 7, 8, 9

5 Negative Chin Ups

 

25 of each:

• In & Outs
• Bicycle (2 sets, one forward, one backward)
• Seated Crunchy Frog
• Cross Leg/Wide Leg Sit-up (Not shown)
• Fifer Scissor
• Hip Rock’N Raise
• Pulse Up
• Rollup/V-Up Combo
• Oblique V-up
• Leg Climb
• Mason Twist

[laughingwarlock]

 Arms  Cardio

 

Hammer Curls: 50 lbs - 10, 10, 10, 5 / 45 lbs -10

Overhead Tricep Kettlebell Press: 62 lbs - 6, 10!, 7 / 53 lbs - 10, 10

 

Chin Ups: 7 (not in one set

Diamon Pushups: 46 (not in one set)

 

Cable Curls: 120 lbs - 10, 10, 10, 6 / 110 lbs -10

Lyeing Dumbbell Skullcrushers: 25 lbs - 10 / 30 lbs - 7 / 25 lbs - 9 / 20 lbs - 10, 10

 

[laughingwarlock]

 Abs

 

25 of each:

• In & Outs
• Bicycle (2 sets, one forward, one backward)
• Seated Crunchy Frog
• Cross Leg/Wide Leg Sit-up (Not shown)
• Fifer Scissor
• Hip Rock’N Raise
• Pulse Up
• Rollup/V-Up Combo
• Oblique V-up
• Leg Climb
• Mason Twist

[laughingwarlock]

 Chest  Back

 

Barbell Bench: 95 lbs - 3 / 135 lbs - 3 / 145 lbs - 2, 1, 2 / 135 lbs - 3

Lat Pulldown Bar: 160 lbs - 10, 10, 10, 6 / 150 lbs - 10

 

Lower Cable Flies: 70 lbs - 10, 5 / 60 lbs - 10, 9, 3

Seated Cable Flies: 140 lbs - 10, 10, 10, 10, 10

 

Elevated Barbell Press: 65 lbs - 10 / 75 lbs - 10, 8, 5 / 65 lbs -10

Dumbbell Rows: 75 lbs - 10, 10, 10, 3 / 70 lbs - 10

 

5 minutes Jumping Rope and 3 pullups

[laughingwarlock]

 Abs

 

5 Rounds of this

 

 

[laughingwarlock]

 Cardio

 

[laughingwarlock]

 Chest  Back

 

Barbell Bench Press: 95 lbs - 3 / 135 lbs - 3 / 145 lbs - 3, 3 / 135 lbs - 3, 6

Seated Cable Rows: 150 lbs - 10, 10, 10, 10, 6

 

Lower Cable Flies: 10, 4, 10, 10, 6

Dumbbell Rows: 75 lbs - 10, 10, 10, 2 / 70 lbs - 10

 

Elevated Dumbbell Press: 40 lbs - 10, 10, 10, 4 / 35  lbs - 10

Lat Pulldown Bar: 160 lbs - 10, 10, 4 / 150 lbs - 10, 10

 

Pushups: 15, 15, 15, 15, 5, 5

6 Pullups (each one from a standing position

5 minutes jumping rope

[laughingwarlock]

 Arms

 

Alternated between Dumbbell Hammer Curls (starting at 50 lbs), Overhead Kettlebell Tricep Press (Starting at 62 lbs), and jumping rope for an hour and descending on weights.

[laughingwarlock]

 Abs  Cardio

 

 

25 of each:

• In & Outs
• Bicycle (2 sets, one forward, one backward)
• Seated Crunchy Frog
• Cross Leg/Wide Leg Sit-up (Not shown)
• Fifer Scissor
• Hip Rock’N Raise
• Pulse Up
• Rollup/V-Up Combo
• Oblique V-up
• Leg Climb

[laughingwarlock]

 Shoulders

 

Front Kettlebell Swing: 35 lbs - 10, 10, 10, 10, 10

Side Dumbbell Raise: 25 lbs - 10, 10, 6 / 22.5 lbs - 10, 10, 10

Dumbbell Shoulder Shrugs: 85 lbs - 10, 10, 10, 10, 10

Overhead Dumbbell Press: 35 lbs - 10, 10, 10, 10, 5 / 25 lbs - 15

[laughingwarlock]

 Cardio

 

[laughingwarlock]