rOB's over training Blogggg!

[ROB550]

Get the log going again for fun......been working out and riding ......never stopped

6-13-2022
BIKED-22 miles

SHOULDERS-BACK
Superset
Viking Press on PowerTec Leverage Bench
8 sets 10-5 reps
WITH
Mag Grip Pulldowns
8 sets 12-8 reps
(Standing Calf Raises-
8 sets 15 reps body weight-good stretches )

Superset
Rack Chins
BW 8 sets 12-9 reps
WITH
PowerTec Seated Shoulder Presses
8 sets 12-8 reps

Superset
Bodymaster Chest supported Rows-wide grip
6 sets 8 reps
2 sets 6 reps
WITH
Band Side /raises
8 sets 12 reps

Superset
Bodymaster CSRows-Para Grip
4 sets 10 reps
With
Sm Upright Rows
4 setsx6-8 reps

[ROB550]

6-20-2022
BIKED 25 miles

BACK-SHOULDERS
Superset
Standing Sm Presses
10 sets 8-10 reps
With
PowerTec CSRows-Para grip
10 sets 6-12 reps

Superset
Sm Upright Rows
6 sets 8-10 reps
WITH
Bodymaster CSRows outer grip
6 sets 8-5 reps

Superset
RackChins Wide Grip
6 sets 8-12 reps
WITH
PowerTec Seated Shoulder Press
6 sets 8-10 reps

Standing Calf Raises
6 sets 15 reps

[ROB550]

6-21-2022
BIKED 20 miles

CHEST-ARMS

superset
Powertec Incline Press
10 sets 15-6 reps
With
EZ Curls
10 sets 12-10 reps

Superset
Dips
6 sets 12 reps
WITH
Alt Dumbell Curls
6 sets 8 reps

Superset
Flat Bench Med Grip
6 sets 10-8 reps
WITH
Preacher Curls
6 sets 5 reps

CALFS
Standing calf Raises
4 set 15 reps

[ROB550]

6-22 & 6-23
BIKED 15 miles
Bow Flex Max Trainer -30 mins at night

[ROB550]

6-24-2022
Biked-15 miles

BACK-SHOULDERS
TRI-set
PowerTec Viking Shoulder Presses
12 sets 5-12 reps
With
PowerTec Leg Sled
12 sets 12-10 reps
WITH
Sumo Deadlifts
12 sets 3-8 reps

TRI-Set
PowerTec Seated Shoulder Press
6 sets 10-8 reps
WITH
Rev Mag Grip Pulldowns
6 sets 10-8 reps
WITH
Front Plate Raises
6 sets 8 reps

TRI-Set
Bodymaster CSRows Wide Grip
6 sets 8 reps
WITH
Sm upright rows
6 sets 8 reps
WITH
Band Side Raises
6 sets 12 reps

CALFS
Standing Calf raises
6 sets 15 reps

[mugmeh]

6-24-2022
Biked-15 miles

BACK-SHOULDERS
TRI-set
PowerTec Viking Shoulder Presses
12 sets 5-12 reps
With
PowerTec Leg Sled
12 sets 12-10 reps
WITH
Sumo Deadlifts
12 sets 3-8 reps

12 sets?? why? how do you survive all of this with sufficient intensity lol