rOB's over training Blogggg!

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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

[ROB550]

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