Random Workout
So I went to the gym not really knowing what I was going to do… this is what I left with (Not sure on proper names for each exercise so for those unknown I just picked a name I felt suited the exercise)
135 On Flat Bench 12 Reps
225 On Flat Bench 8 Reps
245 On Flat Bench 4 Reps
135 On Flat Bench Rep Out (14 I think)
10 wide set push ups in between each set
50 Pound Dumbbell Incline Bench 10 Reps
70 Pound Dumbbell Incline Bench 8 Reps
70 Pound Dumbbell Incline Bench 8 Reps
135 On Decline Bench 12 Reps
205 On Decline Bench 8 Reps
205 On Decline Bench 8 Reps
135 On Decline Bench Rep Out (9ish?… tired)
Close Grip Chin Ups 12 Reps
Close Grip Chin Ups 8 Reps
Wide Grip Chin Ups 4 Reps (Weak sauce)
A trainer came up to me and asked me if I be his test subject for a machine circuit so for that I did:
12 reps each 1 set each, not sure on the weights, used the 2 second lift 4 second down rule on each set and the weight was meant to be a struggle on the last 2 reps… I hope that makes sense.
Single arm pull downs
2 Variations of Back rows
Decline Press
Incline Press
Tricep Press
Tricep Curls
Bicep Curls
For my core work out, luckily I had a partner so I got a good one in.
Cable Twists 3 sets 12 reps 50 pounds
Leg Throws 3 sets 20 reps
Core Dips 7 Reps each side 2 sets
Super Set (2 Sets)
Weighted Jack Knifes 10 Reps 6 Pound Ball
Full Crunches with medicine ball between knee’s 10 reps
20 Russian Twists
Twist Crunches… I don’t really know what they’re called, Left elbow to right knee crossed legged somehow… chaotic to explain. Anyways I did 20 each side
Planks/Bridges 1:00 Minute Each
1 Set Front
1 Set Left Side
1 Set Right side
Ran 1 Mile in like 8 Minutes
Thats all… not a bad work out if I say so myself.
