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  • ROB550
    replied
    1-16-2020
    BIKED
    1 hr ~14 miles

    ROGUE ECHO BIKE
    30 mins

    1-17-2020
    SHOULDERS-CHEST-TRICEPS
    Superset
    Seated Dumbbell Presses

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

    12x6 sets

    Superset
    Sm Seated Front Shoulder Press

    135x10x2 sets
    185x8x4 sets
    WITH
    Band Front Raises

    12x6 sets

    Superset
    Sm behind neck Press

    135x10x4 sets
    WITH
    Rear Delt Dumbbells on Incline Bench

    40'sx12x4 sets

    CHEST-TRICEPS
    Sm Incline Press
    135x10
    185x8
    225x8x6 sets

    Superset
    Flat Dumbbell Press

    50'sx12
    60'sx12
    80'sx12x3 sets
    WITH
    Triceps Extensions

    75x12x5 sets

    ELBOW srtill bothered



    Leave a comment:


  • ROB550
    replied
    1-13-2020
    BIKED
    1 hr 15.5 miles

    1-14-2020
    ROGUE ECHO BIKE
    1 hr. tried to keep watts over 150

    BACK-BICEPS
    Superset
    Mag Grip Pulldowns

    125x12x2 sets
    150x12
    175x10
    185x8x6 sets
    WITH
    Sm Bent Rows

    135x12x2 sets
    185x8
    ADDED DBLED MINI BANDS
    +185x8x7 sets

    Superset
    Rev Mag Grip Pulldowns

    185x8x6 sets
    WITH
    Bodymaster Chest Supported Rows-Para Grip

    90x8
    140x8
    160x8x4 sets

    Sm Shrugs
    315x12x3 sets
    WITH
    Front wide Grip Pulldowns

    175x10x3 sets

    BICEPS
    EZ Curls
    95x10x4 sets
    95x8x2 sets

    1-15-2020
    BIKED
    1 hrs 15.5 miles

    Leave a comment:


  • ROB550
    replied
    1-12-2020
    BIKED
    1 hrs-16 miles
    4 0.3 mile sprints on solid tires....legs like rubber

    LEGS-DEADLIFTS-BICEPS
    Legs fried from bike and lower bike fired up

    Superset
    PowerTec Hack Squats

    DOUBLED BANDS
    bandsx20 x2 sets
    +90x10x2 sets
    +180x8x2 sets
    +230x8
    +270x6x4 sets
    WITH
    Sumo Deadlifts

    135x8x2 sets
    185x8x2 sets
    225x3x2 sets....lower back tighting up stopped deadlifts

    HYPERS
    12x4 sets

    BICEPS
    Alt DumbbellCurls
    40'sx10x2 sets
    50'x8
    60'sx5x5 sets strict slow reps

    Preacher Curls
    60x12x4 sets
    60x10ish x2 sets

    CALFS
    superset with Biceps
    Standing Calf Raises
    15x6 sets

    Leave a comment:


  • ROB550
    replied
    1-11-2020
    SHOULDERS-CHEST-TRICEPS
    NO BIKING TODAY

    ELBOW Fired up from last workout

    Superset
    Sm Upright Rows

    135x10x2 sets
    185x7
    185x8
    185x6
    135x10
    WITH
    Rear Delt Dumbbells

    40'sx12x6 sets

    Superset
    Smith Seated Shoulder Press

    95x20
    135x10
    185x8x2 sets
    225x5...feeling the elbow
    185x8x2 sets
    WITH
    Band Side Raises

    10x8 sets

    CHEST-TRICEPS
    Flat MEd Grip Bench Press
    135x8
    185x10x6 sets

    Sm Incline Press
    185x10x6 sets....this got rough!

    Triceps Extensions
    75x12x4 sets watching form with elbow

    Leave a comment:


  • ROB550
    replied
    1-9-2020
    BIKED
    ! hr ~15 miles
    Rogue Echo Bike
    1 hr before bed

    1-10-2020
    BIKED
    1 hr on Solid tires turns 15 miles into feeling like 50 miles

    Leave a comment:


  • ROB550
    replied
    1-8-2020
    BIKED
    1 hr ~15 miles

    ROGUE ECHO BIKE
    30 mins straight up

    1-9-2020
    LEGS

    Sm Box Squats
    135x10x2 sets
    185x8x2 sets
    225x8
    275x8x4 sets
    225x10

    Superset
    PowerTec Hack Squats

    DBLED BANDS
    +90x20
    +140x20x4 sets
    WITH
    HYPERS

    12x5 sets

    ROGUE ECHO BIKE
    1hr
    Last edited by ROB550; 01-11-2020, 12:08 PM.

    Leave a comment:


  • ROB550
    replied
    1-7-2020
    BIKED
    1 hr

    CHEST-SHOULDERS
    Elbow fired up after last Chest-Shoulder workout on 1-2-2020

    Flat Dumbbell Presses
    40'sx15x2 sets
    50'sx12x2 sets
    60'sx12x6 sets

    Flat Bench Red Shoulder Saver pad
    135x10x2 sets
    185x8
    225x8
    275x8x4 sets
    275x5x2 sets

    Sm Incline Presses
    135x8
    185x8x6 sets

    Superset
    Rear Delt Dumbbells on Incline Bench

    40'sx12x6 sets
    WITH
    Sm Upright Rows

    135x8x6 sets

    ROGUE ECHO BIKE
    30/30 intervals ~40 mins

    Leave a comment:


  • ROB550
    replied
    12-30-2019
    BIKED
    1 hr ~16 miles

    ROGUE ECHO BIKE
    40 mins 30/30 interval

    12-31-2019
    BIKED 1 hr, ~15miles

    1-1-2020
    GRAVEL BIKED 2 hrs ~20miles

    ROGUE ECHO Bike
    1 hr 30/30 intervals

    1-2-2020

    BIKED
    1 hr-14.5 miles wind!

    BACK-TRAPS
    Superset
    Wide Grip Pulldowns

    125x12x2 sets
    150x12
    175x10
    200x8
    225x5x5 sets
    WITH
    Sm Bent Rows

    135x8x2 sets
    185x8
    225x8
    275x5x5 sets

    Superset
    Mag Grip Rev Pulldowns

    175x8x6 sets
    WITH
    Bodymaster CSRows-prone Grip

    90x10
    140x8
    160x8
    180x8
    180x6
    140x8

    Superset
    Sm Shrugs

    225x12
    275x10
    315x10x2 sets
    WITH
    Bodymaster CSRows-Para Grip

    140x10x4 sets

    Leave a comment:


  • ROB550
    replied
    12-29-2019

    BIKED
    ~16 miles-1 hr

    CHEST-SHOULDERS-TRICEPS

    Slight Decline Press
    135x10x2 sets
    185x8
    225x8
    275x5
    315x5x3 sets
    315x4
    275x5

    Flat Dumbbell Presses
    60'sx12x2 sets
    80'sx12x2 sets

    Sm Incline Press
    135x8
    185x8
    225x8x2 sets
    225x6x2 sets

    Superset
    Seated Dumbbell Presses

    40'sx12
    50'sx12
    60'sx12x4 sets
    WITH
    Band Side Raises

    12x6 sets

    Triceps Extensions
    75x15
    85x12
    100x12x4 sets

    ROGUE ECHO BIKE
    40 mins 30/30 intervals

    Leave a comment:


  • ROB550
    replied
    12-28-2019

    LEGS-DEADLIFTS-BICEPS

    Sm Box Squats
    135x10x2 sets
    185x8
    225x8
    275x8x4 sets

    Superset
    PowerTec Hack Squats

    DOUBLED BANDS
    +90x10x2 sets
    +180x8
    +2306x6 sets
    WITH
    Sumo deadlifts

    135x10
    185x8
    225x8
    275x5x5 sets

    Hypers
    12x4 sets

    BICEPS
    Alt Dumbbell Curls
    40'sx8x2 sets
    50'sx8
    50'sx5x5 sets

    Preacher Curls
    50x12x2 sets
    60x12ishx 4 sets

    ROGUE ECHO BIKE
    45 mins 40/30 intervals



    Leave a comment:


  • ROB550
    replied
    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

    Leave a comment:


  • ROB550
    replied
    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

    Leave a comment:


  • ROB550
    replied
    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

    Leave a comment:


  • ROB550
    replied
    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

    Leave a comment:


  • ROB550
    replied
    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


    Leave a comment:

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