Announcement

Collapse
No announcement yet.

rOB's over training Blogggg!

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • 11-12-2019

    GYM Life Cycle BIKED
    -45 mins

    LEGS
    Leg Extensions
    100x12x6 sets

    Seated Leg Curls
    80x12
    90x12
    110x12x3 sets

    XTRA BACK
    Since Last night back worked sucked

    Lif Fit Pulldowns
    100x12x2 sets
    120x12
    RP SET-160x9, x8, x5
    110x10

    Lif Fit Seated CSRows
    160x12
    180x12
    200x12
    220x10
    220x8
    180x12

    BICPES
    Lif Fit Curl Mach
    70x12
    80x10
    100x8ish
    80x10

    Lif Fit Preacher Curls
    Weight?
    6 sets of 12-8 reps


    Well at 930PM decided to Squat light and went heavy for me

    Smith Box Squats
    135x10x2 sets
    185x8x2 sets
    225x8
    275x3
    315x3
    365x3
    225x8

    Legs sore from 30 mile ride yesterday the box squats dont seem bother them
    Last edited by ROB550; 11-13-2019, 02:02 AM.
    If your not ripping a tendon your not working the muscle to its fullest capacity!

    I just kinda feel if the weight wasn't so heavy, I could lift it:
    :bb::dancingna:bb::dancingna:bb::dancingna
    Living for the INSULIN SPIKE!

    Comment


    • 11-13-2019

      Gym BIKED
      Life Cycle upright 1 hour-12 miles

      CHEST-TRICEPS
      Smith Flat Bench
      135x12x2 sets
      185x10
      225x8
      275x5x4 sets
      275x3

      Sm Close Grip Bench
      225x8x3 sets

      Sm Incline Press
      135x10
      185x8x6 sets

      Life Fit Tricep Dip-pushdown machj
      160x12
      220x8-10x5 sets

      Hammer MTS Incline Press
      60x12
      80x-10x4 sets

      SHOULDERS
      Side Dumbbell Raises
      30'sx12
      35'sx10
      40'sx10
      40'sx8

      Cable Side Raises
      30x10ishx3 sets

      Rear Delts on Pec Deck
      80x12
      100x12
      120x10-12x3 sets

      Hammer MTS Shoulder Press
      60x12
      80x10
      110x6-8ishx4 sets

      If your not ripping a tendon your not working the muscle to its fullest capacity!

      I just kinda feel if the weight wasn't so heavy, I could lift it:
      :bb::dancingna:bb::dancingna:bb::dancingna
      Living for the INSULIN SPIKE!

      Comment


      • 11-14-2019
        BIKED
        15 miles-1 hr

        11-15-2019
        BIKED
        20 miles-1.5 hrs

        DEADLIFTS-HACK SQUATS-BICEPS
        Sumo Deadlifts
        135x8x2 sets
        185x8
        225x5
        275x5x5 sets

        PowerTec Hack Squats
        DBLED BANDS
        Bandsx20
        +90x10
        +180x10x10 sets

        BICEPS
        Preacher Curls
        50x12x2 sets
        60x12x2 sets
        75x5x5 sets

        If your not ripping a tendon your not working the muscle to its fullest capacity!

        I just kinda feel if the weight wasn't so heavy, I could lift it:
        :bb::dancingna:bb::dancingna:bb::dancingna
        Living for the INSULIN SPIKE!

        Comment


        • 11-16-2019
          BIKED
          12.5 miles~50 mins

          TRAPS-BACK
          Superset
          Rev Mag Grip Pulldowns

          125x12x2 sets
          150x12
          175x10
          200x8x3 sets
          WITH
          Smith Bent Rows

          135x8
          185x8
          225x8x5 sets

          Superset
          Mag Grip Pulldowns

          200x8x3 sets
          185x8x3 sets
          WITH
          Smith Shrugs

          225x15
          275x12
          315x12
          365x10x3 sets

          Superset
          Bodymaster CSRows-para grip

          90x10
          135x10
          180x5x5 sets
          WITH
          Smith Snatch Grip Hi Pulls

          135x8x2
          185x8
          ADDED DBLED MINI BANDS
          +185x5x5 sets

          CALFS
          Standing Calf Raises
          15x4 sets



          If your not ripping a tendon your not working the muscle to its fullest capacity!

          I just kinda feel if the weight wasn't so heavy, I could lift it:
          :bb::dancingna:bb::dancingna:bb::dancingna
          Living for the INSULIN SPIKE!

          Comment


          • 11-17-2019
            BIKED
            14 miles ~1 hr

            LEGS-BICEPS
            Smith Box Squats
            135x10x2 sets
            185x8
            225x5
            275x5x5 sets
            225x8

            Hypers
            12x4 sets

            BICEPS
            Alt Dumbbell Curls
            40'sx10
            50'sx10
            60'sx5x5 sets

            CALFS
            Stnading Calf Raises
            15x4 sets

            11-18-2019
            BIKED
            12 miles
            50 mins

            11-19-2019
            BIKED
            15 miles
            ~55 mins

            BOWFLEX MAX TRAINER
            30 mins before bed
            Last edited by ROB550; 11-22-2019, 12:13 AM.
            If your not ripping a tendon your not working the muscle to its fullest capacity!

            I just kinda feel if the weight wasn't so heavy, I could lift it:
            :bb::dancingna:bb::dancingna:bb::dancingna
            Living for the INSULIN SPIKE!

            Comment


            • 11-20-2019
              BIKED
              15 miles, 1 hr

              DEADLIFTS-BACK-BICEPS
              Superset
              Sumo Deadlifts

              135x8x2 sets
              185x8
              225x5
              275x5
              315x5x3 sets
              275x5
              WITH
              Mag Grip Pulldowns

              125x12x2 sets
              150x12
              175x10
              200x8
              210x8
              225x6
              200x8

              Superset
              Sm Bent Rows

              225x8x4 sets
              WITH
              Rev Mag Grip Pulldowns

              175x8x4 sets

              Bodymaster Chest Supported Rows
              90x12
              135x8
              180x8
              205x5x4 sets
              205x3ish

              Rack Wide Grip Chins
              BWx17
              BWx12

              BICEPS
              Preacher Curls
              50x12x2 sets
              60x10-12ishx4 sets









              If your not ripping a tendon your not working the muscle to its fullest capacity!

              I just kinda feel if the weight wasn't so heavy, I could lift it:
              :bb::dancingna:bb::dancingna:bb::dancingna
              Living for the INSULIN SPIKE!

              Comment


              • 11-21-2019
                NO BIKE today

                SHOULDERS-CHEST-ARMS
                Superset
                Seated Dumbbell Presses

                40'sx12
                50'sx12
                60'sx12
                70'sx12
                80'sx10
                WITH
                Band Side Raises

                12x5 sets

                Superset
                Sm Seated Front Shoulder Press

                135x10
                185x8
                205x5x5 sets
                WITH
                Side Dumbbell Raises

                30'sx10x2 sets
                40'sx8x3 sets
                30'sx8x2 sets

                Sm Incline Press
                135x10
                225x8x4 sets
                225x6
                225x5

                Flat Dumbbell Press
                60'sx12
                80'sx12x4 sets

                Close Grip Bench
                225x8x3 sets

                ARMS
                Superset
                Triceps Extensions

                75x12
                100x12x4 sets
                WITH
                Alt Dumbbell Curls

                40'sx8x5 sets



                If your not ripping a tendon your not working the muscle to its fullest capacity!

                I just kinda feel if the weight wasn't so heavy, I could lift it:
                :bb::dancingna:bb::dancingna:bb::dancingna
                Living for the INSULIN SPIKE!

                Comment


                • 11-22-2019
                  BOWFLEX MAX Trainer
                  30 mins

                  workout?

                  11-23-2019
                  BIKED
                  16 miles
                  1 hr
                  WORKOUT-Deadlifts-Bicepsno leg work

                  11-24-2019
                  BIKED
                  12 miles
                  45 mins

                  11-25-2019
                  BIKED
                  20.5 miles
                  1 hr 20 mins

                  LEGS
                  Sm Box Squats
                  135x8x2 sets
                  185x8
                  225x8
                  275x8
                  315x8x3 sets
                  225x8

                  PowerTec Hack Squats
                  DBELD BANDS
                  +90x10
                  +180x8
                  +230x5x5 sets

                  HYPERS
                  12x4 sets

                  BICEPS
                  Alt Dumbbell Curls
                  40'sx10x2 sets
                  50'sx8
                  60'sx5x5 sets

                  Preacher Curls
                  60x10ishx6 sets


                  If your not ripping a tendon your not working the muscle to its fullest capacity!

                  I just kinda feel if the weight wasn't so heavy, I could lift it:
                  :bb::dancingna:bb::dancingna:bb::dancingna
                  Living for the INSULIN SPIKE!

                  Comment


                  • 11-26-2019
                    BIKED
                    17 miles
                    ~1 hrs

                    CHEST-TRICEPS
                    Sm Incline Press
                    135x10x2 sets
                    185x8
                    225x8
                    275x5x4 sets
                    275x3
                    225x8

                    Flat Bench Med Grip
                    135x8
                    ADDED 80lbs Chains
                    +135x8
                    +185x3x8 sets

                    Close Grip Bench
                    80lbs Chains
                    +135x8x4 sets
                    +135x6ishx2 sets
                    WITH
                    Triceps Extensions

                    75x12
                    100x12x5 sets

                    Flat Dumbbell Presses
                    PALMS Facing
                    60'sx12x3 sets
                    WITH
                    BICEPS-HAMMER CURLS

                    50'sx8x3 sets


                    If your not ripping a tendon your not working the muscle to its fullest capacity!

                    I just kinda feel if the weight wasn't so heavy, I could lift it:
                    :bb::dancingna:bb::dancingna:bb::dancingna
                    Living for the INSULIN SPIKE!

                    Comment


                    • 11-27-2019
                      BIKED
                      1hour

                      BACK-BICEPS
                      Chest Supported Rows-prone grip
                      90x10
                      135x10
                      160x10
                      180x8x3 sets

                      Superset
                      Mag Grip Pulldowns

                      125x12
                      150x12
                      175x12
                      200x8
                      225x5
                      210x5
                      200x5
                      WITH
                      Sm Bent Rows

                      135x8
                      185x8
                      225x8
                      275x8
                      315x8
                      315x6
                      225x8

                      Chest Supported Rows-Para Grip
                      135x8x3 sets

                      BICEPS
                      Preacher Curls
                      50x12x2 sets
                      60x12x4 sets



                      11-28-2019
                      BIKED
                      1 hour-14 miles

                      11-29-2019
                      BIKED
                      1.40 hours
                      25 miles

                      If your not ripping a tendon your not working the muscle to its fullest capacity!

                      I just kinda feel if the weight wasn't so heavy, I could lift it:
                      :bb::dancingna:bb::dancingna:bb::dancingna
                      Living for the INSULIN SPIKE!

                      Comment


                      • 11-30-2019
                        NO BIKE

                        LEGS-DEADLIFTS_BICEPS

                        Superset
                        Alt Dumbbell Curls

                        40'sx10x2 sets
                        50'sx8x6 sets
                        WITH
                        Sm Box Squats

                        135x10
                        185x8
                        225x8
                        275x8
                        315x8
                        365x8
                        365x6
                        315x8

                        Superset
                        Hypers

                        12x6 sets
                        WITH
                        Preacher Curls

                        50x12x2 sets
                        75x8ishx4 sets

                        Superset
                        Sumo Deadlifts

                        225x3
                        275x3x7 sets
                        WITH
                        PowerTec Hack Squats

                        DOUBLED BANDS
                        +90x10
                        +180x7 sets


                        If your not ripping a tendon your not working the muscle to its fullest capacity!

                        I just kinda feel if the weight wasn't so heavy, I could lift it:
                        :bb::dancingna:bb::dancingna:bb::dancingna
                        Living for the INSULIN SPIKE!

                        Comment


                        • 12-17-2019
                          Been working out and riding just too lazy to post

                          NO biking today wind and cold

                          LEGS-BICEPS
                          Smith Box Squats
                          135x10x2 sets
                          185x8
                          185x5
                          225x6
                          275x8
                          315x8
                          365x5
                          405x3
                          275x8

                          PowerTec Hack Squat-sled
                          DBELD BANDS
                          +90x10
                          +140x10
                          +180x8x8 sets

                          HYPERS
                          12x6 sets

                          BICEPS
                          Alt Dumbbell Curls
                          40'sx10x2 sets
                          50'sx8
                          60'sx5x5 sets

                          Preacher Curls
                          50x12x3 sets
                          75x6x6 sets .

                          Bow flex Max trainer
                          -30 mins
                          If your not ripping a tendon your not working the muscle to its fullest capacity!

                          I just kinda feel if the weight wasn't so heavy, I could lift it:
                          :bb::dancingna:bb::dancingna:bb::dancingna
                          Living for the INSULIN SPIKE!

                          Comment


                          • 12-18-2019
                            BIKED 15 miles-1 hr

                            12-19-2019
                            BIKED 15 miles -1 hr

                            CHEST-TRICEPS-SHOULDERS

                            Smith Incline Press
                            barx many
                            135x10x2 sets
                            185x8
                            225x8
                            275x5x5 sets..felt decently strong tonight, hmmmm????

                            Flat Dumbbell Presses
                            50'sx12
                            60'sx12
                            80'sx12
                            90'sx12x2 sets

                            Superset
                            Close Grip Bench

                            225x8x5 sets
                            225x5
                            WITH
                            Triceps Extensions

                            85x12x6 sets

                            SHOULDERS
                            Superset
                            Seated Dumbbell Press

                            40'sx12
                            50'sx12
                            60'sx12
                            70'sx12x2 sets
                            WITH
                            Band Side Raises

                            10x5 sets

                            ROGUE ECHO Bike
                            45 mins
                            If your not ripping a tendon your not working the muscle to its fullest capacity!

                            I just kinda feel if the weight wasn't so heavy, I could lift it:
                            :bb::dancingna:bb::dancingna:bb::dancingna
                            Living for the INSULIN SPIKE!

                            Comment


                            • 12-20-2019
                              OFF diet

                              Rogue Echo bike
                              30mins and 20 hit interval training

                              lot of drunk walking that night fit bit ~4 miles

                              12-21-2019
                              Rogue ECHO Bike
                              20 min interval

                              TRAPS-BACK
                              superset
                              Mag Grip Pulldowns

                              125x12x2 sets
                              150x12
                              175x10
                              200x8x3 sets
                              WITH
                              Smith Bent Rows

                              135x10x2 sets
                              added DBLED Mini Bands
                              +135x8x5 sets

                              Superset
                              Bodymaster CSRowsPara Grip

                              135x10
                              160x8x4 sets
                              WITH
                              Rev Mag Grip Pulldowns

                              185x5x5 sets


                              Superset
                              Bodymaster CSRows-normal grip

                              180x5x5 sets
                              WITH
                              Smith Shrugs

                              DBLED MINI BANDS
                              +225x10x5 sets

                              If your not ripping a tendon your not working the muscle to its fullest capacity!

                              I just kinda feel if the weight wasn't so heavy, I could lift it:
                              :bb::dancingna:bb::dancingna:bb::dancingna
                              Living for the INSULIN SPIKE!

                              Comment


                              • 12-21-2019 thru 12-26-2019
                                no weights
                                BIKED 1 hr ~15 to 16 miles every day but Christmas day

                                Rogue Echo Bike before bed
                                40 mins 30/30 hit intervals

                                12-27-2019
                                TRAPS-BACK-BICEPS

                                Superset
                                Mag Grip Pulldowns

                                125x12x2 sets
                                150x10x2 sets
                                175x8x2 sets
                                200x8x2 sets
                                200x7
                                WITH
                                Sm Bent Rows

                                135x10x2 sets
                                ADDED DOUBLED MINI BANDS
                                +135x8x2 sets
                                +185x8x2 sets
                                +225x8x2 sets
                                +225x6

                                Superset
                                Mag Rev Grip Pulldowns

                                185x8x5 sets
                                WITH
                                Sm Rev Grip Bent Rows

                                DOUBLED MINI BANDS
                                +225x5x5 sets

                                Superset
                                Bodymaster Chest Supported Rows PARA GRIP

                                140x10
                                140x8
                                160x8
                                180x8
                                180x6ish
                                WITH
                                Sm Shrugs

                                DOUBLED MINI BANDS
                                +225x10x2 sets
                                +275x10x2 sets
                                +315x8x2 sets

                                Wide Grip Pulldowns
                                200x8x3 sets

                                BICEPS
                                Alt Dumbbell Curls
                                40'sx10x2 sets
                                50'sx8
                                60'sx5x5 sets

                                ROGUE ECHO BIKE
                                20 mins 30/30 Interval
                                If your not ripping a tendon your not working the muscle to its fullest capacity!

                                I just kinda feel if the weight wasn't so heavy, I could lift it:
                                :bb::dancingna:bb::dancingna:bb::dancingna
                                Living for the INSULIN SPIKE!

                                Comment

                                Working...
                                X