Warm Up
1/2 mile on olyptical machine
Tag Archives: workout routine
Chest Workout Routine Friday
Incline Dumbell Bench Press
12, 8, 7 Continue reading
Chest bicep and tricep workout Wednesday september 14 2011
Bench press
20, 15, 12 Continue reading
Chest workout Monday september 12 2011
Banana for breakfast
Kre alkalyn Creatine pills an hour after breakfast Continue reading
Shoulders and legs Saturday September 10 2011
Banana
No xplode
Standing dumbell military press
20, 15, 7, 7
Dumbell delt raises
20, 10, 16
Shoulder flys
8, 8, 8,
Run
3/4 mile
Pec bicep and abs workout Friday September 9 2011
Breakfast bowl of raisin bran
Kre alkalyn 1500 Creatine pills
Banana
Cashews
Lunch- Double burger and fries from 5 guys
Pre workout- watermellon advanced no xplode, creatine pills.
Flat bench press
20, 2, 4, 4, 20
Incline dumbell press
6, 8, 8,
Incline dumbell pec fly
8, 8, 12
Standing cable pec flys
10, 10, 10
Upsidedown hanging crunches
6, 6, 6,
Reverse grip preacher curls
6, 7, 6
Regular grip curls
10, 6, 8
Back and legs Thursday September 8 2011
9:00am bowl of raisin bran
10:30am 2 creatine pills of kre-alkalyn 1500
12:45 whit rice, grilled chicken, mixed vegetbles
2:30 banana, cashews, poweraid
4:30 no xplode
Squats
6, 6, 6
Weighted Calf raises
10, 10, 10
Leg extensions
10, 10, 10,
Close grip seated rows
14, 10, 8, 8,
Lat pulldown
8, 6, 6,
Chest Abbs Bicep Tricep Exercise Wednesday September 7 2011
8:00am bowl of raisin bran with 2% milk
9:00am two sci fit kre alkalyn 1500 creatine pills
9:30am banana
10:30am 15 minute power nap
11:00am cashews snack
1:00pm white rice, mixed vegitables, teriyaki beef
4:30pm lemonaid flavor no xplode
Dumbell bench press
8, 8, 6, 4
Skull crushers and flat bench pull-overs combo
10, 10, 8,
Incline dumbell bench press
8, 6, 6
Cable curls
12, 10, 10
Reverse grip cable curls
8, 8, 8
Hanging leg raise crunches
5, 4, 3, 6
Shoulders Back and Legs exercises Tuesday september 6 2011
Food Eaten
8:00am raisin bran
10:00am Creatine pills
11:00am cashews
12:30pm white rice, vegetables, teryaki beef.
3:30pm cashews
4:30 no explode lemonaid flavor, creatine pills.
Dumbell military press
16, 10, 8, 6
Close grip standing shoulder press
6, 6, 6
Shoulder fly
8, 8, 8,
Dumbell oid Raise
8, 8, 8
Calf raises
10, 10, 10
Squats
30, 12, 10
Legs and Back Workout Routine, Saturday, September 3, 2010
This is a log of my daily workout routine as it actually happens. Sometimes I follow an exercise plan and sometimes I don’t. There are many ways to bodybuild. You will find that my routine changes from day to day.
Current Weight 196.5
Pre Workout
10:30am drink two scoops of no explode and two kre-alkalyn 1500 creatine pills.
Warm up- run half mile on olyptical machine on level 15 with the quick start option.
Stretch legs
Workout
Squats- 10, 6, 6, 6
Weighted calf raises- 10, 8, 8, 10
Hamstring curls- 10, 10, 10
Leg extensions- 10, 10, 10
Lat pulldowns- 20, 15, 12, 8,
Wide grip seated row- 8, 8, 10
Post Workout
Drink protein
Breakfast- Bowl of raisin bran