March 22 Leg day
Pushups
25
20
20
20
15
—-----
100
Zercher squats
40lbs x 10
60 x 10
80 x 10
90 x 10
110 x 10
Pushups
20
20
15
15
15
15
------
100
Leg press
90lbs x 20
180 x 20
270 x 15
360 x 10
450 x 5
Leg ext
70 x 15
80 x 10
90 x 10
Seated leg curl
80 x 10
90 x 10
100 x 10
Sandra's Journal
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Re: Sandra's Journal
Chest and shoulder march 27
It's time for a new routine
Pushups
15 x 4 = 60
Bench press
40lbs x 20
90 x 10
130 x 10
150 x 2
Pushups
15 x 2 =30
10
Incline dumbbell
40lbs x 12
50 x 10
55 x 8
Dips
8 x 4
Incline flyes
25lbs x 10
30 x 10
35 x 10
Dumbbell bench palms facing
40lbs x 12
50 x 12
55 x 10
Barbell shoulder press
40lbs x 12
60 x 10
70 x 7
Bench dips
10 x 3
Superset
Side raises
15lbs x 12
15 x 15
20 x 10
Seated overhead ext
35lbs x 15
45 x 10
55 x 5
Lying tricep ext
20lbs x 10 x3 sets
Upright row
40lbs x 10
50 x 12
60 x 10
Dumbbell front raises
15lbs x 10 x 3 sets
Push downs
90 x 10
100 x 10
110 x 9
It's time for a new routine
Pushups
15 x 4 = 60
Bench press
40lbs x 20
90 x 10
130 x 10
150 x 2
Pushups
15 x 2 =30
10
Incline dumbbell
40lbs x 12
50 x 10
55 x 8
Dips
8 x 4
Incline flyes
25lbs x 10
30 x 10
35 x 10
Dumbbell bench palms facing
40lbs x 12
50 x 12
55 x 10
Barbell shoulder press
40lbs x 12
60 x 10
70 x 7
Bench dips
10 x 3
Superset
Side raises
15lbs x 12
15 x 15
20 x 10
Seated overhead ext
35lbs x 15
45 x 10
55 x 5
Lying tricep ext
20lbs x 10 x3 sets
Upright row
40lbs x 10
50 x 12
60 x 10
Dumbbell front raises
15lbs x 10 x 3 sets
Push downs
90 x 10
100 x 10
110 x 9
Re: Sandra's Journal
Pull ups
5
4
3
Pushups
10 x 2 =20
15 x 2 = 30
Dumbbell row
60lbs x 10
70 x 10
80 x 10
90 x 4
Tbar
45lbs x 15
90 x 10
115 x4
Pushups
15 x 3 =45
Wide grip pull down
90lbs x 12
100 x 10
110 x 10
120 x 10
Pushups
15 x 3 =45
10
Alternating dumbbell curls
25lbs x 10
30 x 10
35 x 8
Pushups
10 x 3=30
Hammer curl
15 x 20
20 x 15
25 x 10
30 x 10
Pushups
10 x 30
Cable curl
70 x 10
5
4
3
Pushups
10 x 2 =20
15 x 2 = 30
Dumbbell row
60lbs x 10
70 x 10
80 x 10
90 x 4
Tbar
45lbs x 15
90 x 10
115 x4
Pushups
15 x 3 =45
Wide grip pull down
90lbs x 12
100 x 10
110 x 10
120 x 10
Pushups
15 x 3 =45
10
Alternating dumbbell curls
25lbs x 10
30 x 10
35 x 8
Pushups
10 x 3=30
Hammer curl
15 x 20
20 x 15
25 x 10
30 x 10
Pushups
10 x 30
Cable curl
70 x 10
Re: Sandra's Journal
March 29 Leg day Quadzilla Time!
Totally feeling my back today after the few pull ups that I did the other day. I need to make these a regular part of my routine like they used to be. I feel like I'm getting back to the basics with just plain old weight training and pushups and pullups
Pushups
10 x 3 =30
Front squat warmup
40lbs x 10
60 x 10 x 2
Pushup
10 x 4 =40
Squat
90 x 10
130 x 10
150 x 8
180 x 3
Leg press
90 x 10
180 x 10
270 x 10
360 x 10
Push up
10 x 4 = 40
Wide, toes out leg press
90 x 15 x 2
Push ups
10 x 4=40
Leg curl
70 x 12
80 x 10
90 x 10
100 x 10
Total pushups today 150
A few hours after my workout I biked to school and back for a total of 8.92 miles. The weather was nice or so I thought it was pretty windy which made for a not so pleasant ride to school.
Totally feeling my back today after the few pull ups that I did the other day. I need to make these a regular part of my routine like they used to be. I feel like I'm getting back to the basics with just plain old weight training and pushups and pullups
Pushups
10 x 3 =30
Front squat warmup
40lbs x 10
60 x 10 x 2
Pushup
10 x 4 =40
Squat
90 x 10
130 x 10
150 x 8
180 x 3
Leg press
90 x 10
180 x 10
270 x 10
360 x 10
Push up
10 x 4 = 40
Wide, toes out leg press
90 x 15 x 2
Push ups
10 x 4=40
Leg curl
70 x 12
80 x 10
90 x 10
100 x 10
Total pushups today 150
A few hours after my workout I biked to school and back for a total of 8.92 miles. The weather was nice or so I thought it was pretty windy which made for a not so pleasant ride to school.
Re: Sandra's Journal
Sandra, how have you been? Still training hard?
Re: Sandra's Journal
Hey C.O. Decided to check my post here and discovered your comment. I'm still training hard, just not posting. How are you?
Re: Sandra's Journal
I'm doing well. Props for getting in tons of pushups even on leg days!
Re: Sandra's Journal
C.O.
I've been meaning to reply so no time like the present. Are you on Fitocracy? Am I following you? If not i'd like to.
I've been meaning to reply so no time like the present. Are you on Fitocracy? Am I following you? If not i'd like to.
Re: Sandra's Journal
I'm not on that nope. Is it great?
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