Sandra's Journal
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Re: Sandra's Journal
Back day February 14
Super set
Hammer strength plate loaded row
90lbs x 12
140 x 12
180 x 12
200 x 10
Seated row
90 x 12
100 x 12
110 x 12
120 x 10
Superset
Db row
55lbs x 12
65 x 12
75 x 12
85 x 8
T bar
45 x 12
70 x 10
90 x 8
V Bar pull down
90 x 12
100 x 12
110 x 12
120 x 10
Super set
Hammer strength plate loaded row
90lbs x 12
140 x 12
180 x 12
200 x 10
Seated row
90 x 12
100 x 12
110 x 12
120 x 10
Superset
Db row
55lbs x 12
65 x 12
75 x 12
85 x 8
T bar
45 x 12
70 x 10
90 x 8
V Bar pull down
90 x 12
100 x 12
110 x 12
120 x 10
Re: Sandra's Journal
Feb 16 shoulders and biceps
Hammer strength Iso- lateral shoulder press
45lbs on each side x 10 x 2
55 x 8
Barbell standing shoulder press
Bar x 12
60 x 10
70 x 8
Upright rows
60 x 10
70 x 10
80 x 4
Barbell shrugs
130 x 15
180 x 10
Superset
Barbell curls
40 x 10
50 x 10
60 x 10
70
Dumbbell side raises
10 x 15
15 x 12
20 x 10
Preacher bench dumbbell curl
20 x 12
25 x 10
30 x 10
Reverse preacher bench curl
20 x 15 x 2
30 x 15
Dumbbell hammer curl
25 x 10
30 x 10
35 x 10
Cable curl
55 x 12
65 x 12
75 x 10
85 x 10
95 x 10
Hammer strength Iso- lateral shoulder press
45lbs on each side x 10 x 2
55 x 8
Barbell standing shoulder press
Bar x 12
60 x 10
70 x 8
Upright rows
60 x 10
70 x 10
80 x 4
Barbell shrugs
130 x 15
180 x 10
Superset
Barbell curls
40 x 10
50 x 10
60 x 10
70
Dumbbell side raises
10 x 15
15 x 12
20 x 10
Preacher bench dumbbell curl
20 x 12
25 x 10
30 x 10
Reverse preacher bench curl
20 x 15 x 2
30 x 15
Dumbbell hammer curl
25 x 10
30 x 10
35 x 10
Cable curl
55 x 12
65 x 12
75 x 10
85 x 10
95 x 10
Re: Sandra's Journal
Leg day feb 17
Warm up
Front squat
Bar x 10 x 2
Squat
90 x 10 x 2
130 x 10
150 x 8
180 x 3
Super set
Leg press
90 x 10
180 x 10
270 x 10
360 x 10
Straight leg dead lift
90 x 10
110 x 10
Warm up
Front squat
Bar x 10 x 2
Squat
90 x 10 x 2
130 x 10
150 x 8
180 x 3
Super set
Leg press
90 x 10
180 x 10
270 x 10
360 x 10
Straight leg dead lift
90 x 10
110 x 10
Re: Sandra's Journal
Chest and Shoulders Feb 28
Back to gym after an unexpected break
Superset
Incline db bench
35lbs x 12
40 x 12
50 x 10
55 x 6
Hammer strength bench
90lbs x 10
90 x 8
90 x 9
Dumbbell bench
50lbs x 10
55 x 10
60 x 9
65 x 4
Decline dumbbell bench
50lbs x 10
55 x 10
60 x 7
Pec dec
90 x 10
100 x 10 x 2
Shoulders
Barbell standing shoulder press
40lb bar x 15
60 x 10
80 x 2
70 x 8
Upright rows
60 x 10
70 x 10
80 x 4
Dumbbell shoulder press
30lbs x 12
35 x 10
45 x 2 grabbed by mistake
40 x 8
Side raises
15 x 12
20 x 10 x 2
Back to gym after an unexpected break
Superset
Incline db bench
35lbs x 12
40 x 12
50 x 10
55 x 6
Hammer strength bench
90lbs x 10
90 x 8
90 x 9
Dumbbell bench
50lbs x 10
55 x 10
60 x 9
65 x 4
Decline dumbbell bench
50lbs x 10
55 x 10
60 x 7
Pec dec
90 x 10
100 x 10 x 2
Shoulders
Barbell standing shoulder press
40lb bar x 15
60 x 10
80 x 2
70 x 8
Upright rows
60 x 10
70 x 10
80 x 4
Dumbbell shoulder press
30lbs x 12
35 x 10
45 x 2 grabbed by mistake
40 x 8
Side raises
15 x 12
20 x 10 x 2
Re: Sandra's Journal
March 1 Back
Seated row
90 x 12
100 x 12
110 x 12
120 x 12
130 x 10
Reverse pec deck
50 x 12
60 x 12
70 x 10
T bar
45 lbs x 12
70 x 10
80 x 10
90 x 10
Dumbbell row
60lbs x 10
70lbs x 10
80 x 8
85 x 6
Barbell row
40 x 12
90 x 10
110 x 10
130 x 5
Shrugs
90lbs x 15
110 x 15
130 x 15
Seated row
90 x 12
100 x 12
110 x 12
120 x 12
130 x 10
Reverse pec deck
50 x 12
60 x 12
70 x 10
T bar
45 lbs x 12
70 x 10
80 x 10
90 x 10
Dumbbell row
60lbs x 10
70lbs x 10
80 x 8
85 x 6
Barbell row
40 x 12
90 x 10
110 x 10
130 x 5
Shrugs
90lbs x 15
110 x 15
130 x 15
Re: Sandra's Journal
Biked 2.68 Miles to the gym and on the way home biked 7.58 miles
Biceps and Triceps
Barbell curl
40lbs bar x 12
50 x 12
60 x 10
70 x 8
Preacher curl
20 x 10
40 x 10
50 x 10
55 x 4
Reverse preacher curl
10lbs x 15
20 x 10 x 2
Superset
Dumbbell over head extensions
35 x 10
40 x 12
45 x 10
50 x 10
55 x 8
Alternating curls
20 x 12
25 x 12
30 x 10
35 x 6
Lying tricep extensions
15lbs x 20
20 x 15
25 x 10
V push downs
70 x 15
80 x 12
90 x 10
Cable curls
60 x 12
70 x 12
80 x 12
Push downs
80 x 12
90 x 10
100 x 10
Biceps and Triceps
Barbell curl
40lbs bar x 12
50 x 12
60 x 10
70 x 8
Preacher curl
20 x 10
40 x 10
50 x 10
55 x 4
Reverse preacher curl
10lbs x 15
20 x 10 x 2
Superset
Dumbbell over head extensions
35 x 10
40 x 12
45 x 10
50 x 10
55 x 8
Alternating curls
20 x 12
25 x 12
30 x 10
35 x 6
Lying tricep extensions
15lbs x 20
20 x 15
25 x 10
V push downs
70 x 15
80 x 12
90 x 10
Cable curls
60 x 12
70 x 12
80 x 12
Push downs
80 x 12
90 x 10
100 x 10
Re: Sandra's Journal
Today I biked over 8 miles today including biking to the gym and the weather was great, 60 degrees in Philly
Today's workout was Chest and Shoulders
Incline dumbbell bench
35lbs x 12
40 x 10
45 x 10
50 x 10
55 x 10
60 x 4
Dumbbell bench
55lbs x 10
60x 10
65 x 6
Dumbell flyes
25lbs x 12
30 x 12
35 x 10
40 x 6
Decline bench
90lbs x 12
130 x 6
130 x 5
Side raises
15lbs x 10
20 x 10 x 2
Dumbbell shoulder press
30lbs x 12
35 x 10
40 x 10
Upright row
40lbs x 10
50 x 10
60 x 10
One are side raise
15lbs x 10
20 x 10
Today's workout was Chest and Shoulders
Incline dumbbell bench
35lbs x 12
40 x 10
45 x 10
50 x 10
55 x 10
60 x 4
Dumbbell bench
55lbs x 10
60x 10
65 x 6
Dumbell flyes
25lbs x 12
30 x 12
35 x 10
40 x 6
Decline bench
90lbs x 12
130 x 6
130 x 5
Side raises
15lbs x 10
20 x 10 x 2
Dumbbell shoulder press
30lbs x 12
35 x 10
40 x 10
Upright row
40lbs x 10
50 x 10
60 x 10
One are side raise
15lbs x 10
20 x 10
Re: Sandra's Journal
Today biked about 13.29 miles today, just getting around town.
Today was Back day
Barbell row
40lbs x 15
60 x 15
80 x 12
90 x 10
110 x 10
Dumbbell row
55lbs x 10
65 x 10
70 x 10
75 x 10
T bar
45lbs x 15
70 x 10
90 x 10
100 x 7
V pulls down
80 x 12
90 x 12
100 x 12
110 x 12
120 x 10
Wide grip pull down
90 x 10
100 x 10
110 x 10
120 x 7
Barbell shrugs
90lbs x 15
130 x 15
150 x 10
170 x 10
Dumbbell shrugs
50lbs x 15
55 x 12
60 x 10
65 x 10
70 x 10
Today was Back day
Barbell row
40lbs x 15
60 x 15
80 x 12
90 x 10
110 x 10
Dumbbell row
55lbs x 10
65 x 10
70 x 10
75 x 10
T bar
45lbs x 15
70 x 10
90 x 10
100 x 7
V pulls down
80 x 12
90 x 12
100 x 12
110 x 12
120 x 10
Wide grip pull down
90 x 10
100 x 10
110 x 10
120 x 7
Barbell shrugs
90lbs x 15
130 x 15
150 x 10
170 x 10
Dumbbell shrugs
50lbs x 15
55 x 12
60 x 10
65 x 10
70 x 10
Re: Sandra's Journal
March 13 Biceps and Triceps
Biked 6.19 miles to and from the gym
Barbell curl
Bar x 12
60lbs x 10
70 x 10
80 x 3
Superset
Bench dips
10 x 5 sets
Preacher curl - not sure how much the bar weighs it's a light if someone knows let me know
20lbs x 12
30 x 12
40 x 10
50 x 10
Superset
Alternating hammer curls
25lbs x 10
30 x 10
35 x 10
40 x 10
45 x 8
Bench dips
10 reps x 6 sets
Seated over head extensions
40lbs x 10
45 x 10
50 x 10
V push downs
70 x 10
80 x 10
90 x 10
100 x 10
Biked 6.19 miles to and from the gym
Barbell curl
Bar x 12
60lbs x 10
70 x 10
80 x 3
Superset
Bench dips
10 x 5 sets
Preacher curl - not sure how much the bar weighs it's a light if someone knows let me know
20lbs x 12
30 x 12
40 x 10
50 x 10
Superset
Alternating hammer curls
25lbs x 10
30 x 10
35 x 10
40 x 10
45 x 8
Bench dips
10 reps x 6 sets
Seated over head extensions
40lbs x 10
45 x 10
50 x 10
V push downs
70 x 10
80 x 10
90 x 10
100 x 10
Re: Sandra's Journal
Biked 6.13 miles to and from the gym
March 14 chest and Shoulder
Bench
Bar x 12
90lbs x 12
130 x 8
150 x 1
Dumbbell bench
50lbs x 10
55 x 10
60 x 10
Incline bench
80lbs x 10
90 x 10
110 x 6
Incline flyes
25lbs x 10
30 x 10
35 x 10
Side raises
15lbs x 10 x 2
20 x 10
Superset
Pushups
10 reps x 4 sets
Barbell standing Shoulder press
40lbs x 10
60 x 10
70 x 5
Super set
Upright rows
50lbs x 10
60 x 10
70 x 6
Push ups
10 set x 6
March 14 chest and Shoulder
Bench
Bar x 12
90lbs x 12
130 x 8
150 x 1
Dumbbell bench
50lbs x 10
55 x 10
60 x 10
Incline bench
80lbs x 10
90 x 10
110 x 6
Incline flyes
25lbs x 10
30 x 10
35 x 10
Side raises
15lbs x 10 x 2
20 x 10
Superset
Pushups
10 reps x 4 sets
Barbell standing Shoulder press
40lbs x 10
60 x 10
70 x 5
Super set
Upright rows
50lbs x 10
60 x 10
70 x 6
Push ups
10 set x 6
Re: Sandra's Journal
March 15 Back Day
Biked 10.37 miles and that was just to get me where I needed to go, To the gym, to some appointments.
Also trying a new thing actually it's an old thing I'm doing push ups in between sets. The previous work work I did a total of 100 this work out I did 200. Push ups are one of those exercises that comes easy to me, probably because I did so many when I was in the military.
Seated row
80 x 12
90 x 12
100 x 12
110 x 10
120 x 10
Superset
Barbell row
90 x 10
130 x 6
130 x 5
Pushup 50
20
15 x 2 sets
Superset
T-Bar
45 x 10
70 x 10
90 x 8
Push up 50
15 x 3 sets
5
Superset
V grip pull down
80 x 12
90 x 12
100 x 12
110 x 10
120 x 10
Push ups 60
15 X 4
Super set
Dumbbell shrugs
45 x 15
50 x 15
55 x 15
60 x 15
Push ups 40
10 x 4
Biked 10.37 miles and that was just to get me where I needed to go, To the gym, to some appointments.
Also trying a new thing actually it's an old thing I'm doing push ups in between sets. The previous work work I did a total of 100 this work out I did 200. Push ups are one of those exercises that comes easy to me, probably because I did so many when I was in the military.
Seated row
80 x 12
90 x 12
100 x 12
110 x 10
120 x 10
Superset
Barbell row
90 x 10
130 x 6
130 x 5
Pushup 50
20
15 x 2 sets
Superset
T-Bar
45 x 10
70 x 10
90 x 8
Push up 50
15 x 3 sets
5
Superset
V grip pull down
80 x 12
90 x 12
100 x 12
110 x 10
120 x 10
Push ups 60
15 X 4
Super set
Dumbbell shrugs
45 x 15
50 x 15
55 x 15
60 x 15
Push ups 40
10 x 4
Re: Sandra's Journal
March 17 Leg day
Today was my first leg day in weeks. I could tell you why but it would just sound like one long excuse, but believe me I like doing legs and can't believe that I hadn't done them in a while. Today was another 200 push day. Maybe next time I will short for 300
Push ups
10 x 5sets = 50
Superset
Front squat
Bar x 10
60 X 10
80 x 4 (This set did not feel right so I stopped)
Push ups
10 x 2 = 20
Squat
80 x 10
90 x 10
110 x 10
130 x 10
150 x 6
Push ups
10 x 5 = 50
Pushups
10 x 3 = 30
Leg press
90 x 10
270 x 10
360 x 10
450 x 8
Pushups
10 x 5 = 50
Superset
Pushups
10 x 5 = 50
Straight leg dead lift
40 x 10
90 x 10
110 x 10
Today was my first leg day in weeks. I could tell you why but it would just sound like one long excuse, but believe me I like doing legs and can't believe that I hadn't done them in a while. Today was another 200 push day. Maybe next time I will short for 300
Push ups
10 x 5sets = 50
Superset
Front squat
Bar x 10
60 X 10
80 x 4 (This set did not feel right so I stopped)
Push ups
10 x 2 = 20
Squat
80 x 10
90 x 10
110 x 10
130 x 10
150 x 6
Push ups
10 x 5 = 50
Pushups
10 x 3 = 30
Leg press
90 x 10
270 x 10
360 x 10
450 x 8
Pushups
10 x 5 = 50
Superset
Pushups
10 x 5 = 50
Straight leg dead lift
40 x 10
90 x 10
110 x 10
Re: Sandra's Journal
Today was perfect weather and I biked every where that I needed to go today, including my first bike ride to school. I put in 19.71 miles on my bike today, Yay! Today's workout was Chest and Shoulders I also threw in a total of 100 pushups in between sets.
Pushups
20
Incline bench
40lbs x 15
80 x 10
90 x 10
110 x 10
Push up
15
Incline dumbbell
40lbs x 10
50 x 10
60 x 5
Pushups
10
Incline flyes
25lbs x 10
30 x 10
35 x 10
Pushups
10
Dumbbell bench
50lbs x 10
60 x 10
60 x 8
Pushups
10
Dips
10 reps x 3 sets
Pushups
10
Side raises
10lbs x 15
15 x 10
20 x 10
Pushup
10
Dumbbell shoulder press
30lbs x 10
35 x 10
40 x 10
Push ups
10
Dumbbell shrugs
55lbs x 15
60 x 15
65 x 15
70 x 10
Pushups
5
Seated side raises
15lbs x 10 x 2 sets!!
Pushups
20
Incline bench
40lbs x 15
80 x 10
90 x 10
110 x 10
Push up
15
Incline dumbbell
40lbs x 10
50 x 10
60 x 5
Pushups
10
Incline flyes
25lbs x 10
30 x 10
35 x 10
Pushups
10
Dumbbell bench
50lbs x 10
60 x 10
60 x 8
Pushups
10
Dips
10 reps x 3 sets
Pushups
10
Side raises
10lbs x 15
15 x 10
20 x 10
Pushup
10
Dumbbell shoulder press
30lbs x 10
35 x 10
40 x 10
Push ups
10
Dumbbell shrugs
55lbs x 15
60 x 15
65 x 15
70 x 10
Pushups
5
Seated side raises
15lbs x 10 x 2 sets!!
Re: Sandra's Journal
Today or rather yesterday because this is actually yesterday's workout. I biked 15.72 miles on my bike. Just using the bike to get around instead of the car. One of these trips included a bike to the gym and back.
So here is the workout for yesterday March 20
Today was Back day and I am continuing to do pushups in between sets today's pushups totaled 145
Giant set
Push ups
15
10
10
5
---------
40
Dumbbell row
55lbs x 10
60 x 10
70 x 10
Dumbbell pullover
40lbs x 12
50 x 10
55 x 10
Seated row
100 x 12
110 x 12
120 x 10
130 x 10
Pushups
15
15
15
15
-----------
60
V grip pull down
100 x 10
110 x 10
120 x 10
130 x 8
Pushups
10
15
10
10
----
45
So here is the workout for yesterday March 20
Today was Back day and I am continuing to do pushups in between sets today's pushups totaled 145
Giant set
Push ups
15
10
10
5
---------
40
Dumbbell row
55lbs x 10
60 x 10
70 x 10
Dumbbell pullover
40lbs x 12
50 x 10
55 x 10
Seated row
100 x 12
110 x 12
120 x 10
130 x 10
Pushups
15
15
15
15
-----------
60
V grip pull down
100 x 10
110 x 10
120 x 10
130 x 8
Pushups
10
15
10
10
----
45
Re: Sandra's Journal
Today's workout for March 21 was Biceps and Triceps
Pushups
10 x 5 = 50
Barbell curl
40lbs x 12
50 x 10
60 x 10
70 x 8
Preacher curl this is + what ever the bar weighs
20lbs x 10
40 x 10
50 x 7
Pushup
10 x 5 = 50
Giant set
Seated over head ext
40lbs x 10
50 x 10 x 2
Bench dips
10 x 3 + 20 =50
Alt. hammer curl
25lbs x 12
30 x 10
35 x 10
40 x 10
Lying barbell ext
40lbs x 12
50 x 10 x 2
Dips
10 x 5 = 50
Push downs
70 x 10
80 x 10
90 x 10
Pushups
10 x 5 = 50
Barbell curl
40lbs x 12
50 x 10
60 x 10
70 x 8
Preacher curl this is + what ever the bar weighs
20lbs x 10
40 x 10
50 x 7
Pushup
10 x 5 = 50
Giant set
Seated over head ext
40lbs x 10
50 x 10 x 2
Bench dips
10 x 3 + 20 =50
Alt. hammer curl
25lbs x 12
30 x 10
35 x 10
40 x 10
Lying barbell ext
40lbs x 12
50 x 10 x 2
Dips
10 x 5 = 50
Push downs
70 x 10
80 x 10
90 x 10
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