at May’s Crab & Seafood

See on Path

08.6.2014: Wheels

Legs
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Leg Press 5 x 20
Walking Lunges 5 x 10
Leg Extensions 5 x 20
Leg Curls 4 x 10

Calfs
=============================
Leg Press Calf Raises 5 x 10 – 6
Seated Calf Raises 5 x 10 – 6

Abs
=============================
Crunches with weigth 5 x 10
Hanging Leg Raises 3 x 33

Cardio
=============================
20 minutes elliptical

08.5.2014: Back Stuff

Back
=============================
Rows 5 x 25
Dumbbell Row 5 x 25

Biceps
=============================
Barbell Curl 5 x 10
EZ Bar Spider Curls 5 x 10
Hammer Curls 5 x 10

Abs
=============================
Crunches with weigth 5 x 10

Cardio
=============================
20 minutes elliptical

08.4.2014: German-ish Chest & Tricep Training

This is my first workout since my neck surgery so I’m trying to ease back into it with hurting myself.

I’m targeting more volume and light weight versus my traditional heavy heavy workouts.

Chest:
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Incline Bench Press 5 x 10
Bench Press 5 x 10
Dumbbell Press 5 x 10
Incline Dumbbell 5 x 10
Dips 4 x 20

Triceps:
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Skullcrushers 5 x 10
Tri Pushdowns 5 x 10

Abs:
—————————–
Crunches 5 X 10

Cardio:
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20 minutes elliptical

07.10.2014: Biceps & Triceps

Biceps & Triceps
=============================
Warmup Cardio
—————————–
20 min

DTP SUPERSET
—————————–
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Fatman Cardio
—————————–
35 min

07.9.2014: Shoulders, Calves & Abs

Shoulders, Calves & Abs
=============================
Warmup Cardio
—————————–
20 min

1/2 DTP SET:
—————————–
Dumbbell Shoulder Press
5 sets of 50,40,30,20,10 reps

1/2 DTP SUPERSET:
—————————–
Dumbbell Shoulder Press
5 sets of 50,40,30,20,10 reps

Dumbbell Shrug
5 sets of 20-25 reps

SUPERSET
—————————–
Decline Reverse Crunch
3 sets of 15-20 reps

Seated Calf Raise
3 sets of 15-20 reps

Fatman Cardio
—————————–
35 minutes bike

07.8.2014: Leg Workout

Leg Workout
=============================
Warmup Cardio
25 min

1/2 DTP SET
—————————–
Leg Press
2 warm up sets of 8-10 reps
5 sets of 50,40,30,20,10 reps

SUPERSET
—————————–
Leg Curl
5 sets of 15-20 reps

Leg Extensions
5 sets of 15-20 reps

Fatman Cardio
—————————–
35 min

07.7.2014: Chest & Back

Chest & Back
=============================
Warmup Cardio
20 min

DTP SUPERSET
—————————–
Smith Bench Press
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Reverse Grip Pulldowns
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Cardio
—————————–
35 minutes bike

07.3.2014: Biceps & Triceps

Biceps & Triceps
=============================
Warmup Cardio
—————————–
20 min

DTP SUPERSET
—————————–
Triceps Pushdown – V-Bar Attachment
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Standing Biceps Cable Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

Fatman Cardio
—————————–
35 min

07.2.2014: Shoulders, Calves & Abs

Shoulders, Calves & Abs
=============================
Warmup Cardio
—————————–
20 min

1/2 DTP SET:
—————————–
Dumbbell Shoulder Press
5 sets of 50,40,30,20,10 reps

1/2 DTP SUPERSET:
—————————–
Dumbbell Shoulder Press
5 sets of 50,40,30,20,10 reps

Dumbbell Shrug
5 sets of 20-25 reps

SUPERSET
—————————–
Decline Reverse Crunch
3 sets of 15-20 reps

Seated Calf Raise
3 sets of 15-20 reps