This was week one's totals.
CRASH & BURN WORKOUT
Category:
Sports
Day 1 Monday Workout Chest and Triceps
October 30, 2006
SUPER SET 1 Incline Barbell Press
10reps with 75#
5 Reps with 85#
0 reps with 95# .....had to get help....got stuck...
(got 2 more reps at 85#)
Dumbbell Bench
12reps with 2 15#
8reps with 2 20#
8reps with 2 15#
Dumbbell Fly
12reps with 2 15#
6reps with 2 20#
8reps with 2 15#
Fly Stretch with 20#
SUPER SET 2 Tricep Pushdown
12reps at 55#
8reps at 65#
4reps at 60#
Skull Crushers
12reps at 30#
8reps at 35#
4reps at 40#
Dips OR
Bench Dips
X
X
X
Stretch with 40#.
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Day 2 Tuesday Workout Shoulders
SUPER SET 1 Military Press
10 reps @ 45# bar only.
10 reps @ 50#
10 reps @ 50#
Upright Rows with barbell
10 reps @ 45# bar only.
10 reps @ 50#
10 reps @ 50#
side lateral raises
10 reps @ 10# dumbbells
10 reps @ 15# dumbbells
10 reps @ 15# dumbbells
SUPER SET 2 Front delt raises
10 reps @ 10# dumbbells
10 reps @ 15# dumbbells
10 reps @ 15# dumbbells
Rear delt raises
10 reps @ 10# dumbbells
10 reps @ 15# dumbbells
10 reps @ 15# dumbbells
Time in Gym - About an hour.
CRASH & BURN WORKOUT
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Day 3 Wednesday Workout Legs
10 min warmup on bike
SUPER SET 1 Squats
10 reps @ 50#
10 reps @ 65#
10 reps @ 95#
Hack Squats
10 reps @ 55#
10 reps @ 85#
10 reps @ 95#
Leg extensions
10 reps @ 35#
10 reps @ 50#
10 reps @ 75#
SUPER SET 2 Leg Curl
10 reps @ 35#
10 reps @ 45#
10 reps @ 50#
Stiff Leg Deadlift
10 reps @ 50#
10 reps @ 60#
10 reps @ 70#
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Thursday, November 02, 2006
CRASH AND BURN WORKOUT
Category:
Sports
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Day 4 Thursday Workout Back and Biceps
SUPER SET 1
Rack Chin Pullups
10 reps @ using 80lbs assist
8 reps @ using 80lbs assist
5 reps @ using 80lbs assist
Deadlifts
10 reps @ 115lbs
10 reps @ 135lbs
10 reps @ 145lbs
One arm dumbbell Row
10 reps @ 15lbs
10 reps @ 20lbs
10 reps @ 25lbs
SUPER SET 2 Barbell Curl
10 reps @ 30lbs
10 reps @ 40lbs
2 reps @ 50lbs / 8 reps @ 30lbs
Seated Dumbbell Curl
10 reps @ 20lbs
10 reps @ 15lbs
10 reps @ 15lbs
Hammer Curl
10 reps @ 20lbs
10 reps @ 15lbs
10 reps @ 15lbs
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NOTES: Was not sure on the use of a bench to do pullups.....kinda crowded to tonight.....opted to use assist machine. Bought wrist straps....not sure if using properly but did the best I could. In all the curling....had to drop to lower weight than what started with. Neck/Shoulder area a bit tight....same with Triceps. Not really feeling any post-workout soreness in the back and biceps even though I maxed and went to 'failure.' I think I did all routines properly. In the past week noticed a slight increase in body weight......which one would gather as muscle mass.....have nto really changed the diet to allow for fat and have been trying to keep protein up. These are not questions.....just me writing in diary format to clear my head to to document my progress.
Friday, November 03, 2006
CRASH & BURN WORKOUT
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Day 5 Friday Workout Abs and Additional Cardio
SUPER SET 1 Hammer Machine AB Crunch
10 reps @ 10lb
10 reps @ 20lb
10 reps @ 30lb
Crunches
20 reps
20 reps
20 reps
Lying Side Oblique Crunches
20 reps
20 reps
20 reps
Walk / Jog / Run (Cardio)
65min on an Eliptical Machine. Distance around 4.5 miles Calculated Calories burned around 700
Slow and Steady
versus
High Intensity