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Monday, January 24, 2011

01/24/2011 Workout

3 rounds for max reps:

Bench press @ bodyweight
Pull ups

Post results to comments.


RIP Jack LaLanne:

Fitness guru Jack LaLanne, 96, dies at Calif. home - Andrew Dalton, Associated Press
Posted by VKfit at 5:00 PM

2 comments:

  1. VKfitJanuary 24, 2011 at 9:07 PM

    15/17
    19/21
    15/15

    ReplyDelete
  2. UnknownJanuary 24, 2011 at 11:21 PM

    Bench Press
    (I weigh 175lbs and I cannot bench that, so I did what I could, as follows:)
    1. Round 1: 120lbs for 13 reps
    2. Round 2: 80lbs for 12 reps
    3. Round 3: 80lbs for 10 reps

    Pull ups
    (I can two about 2-3 pull ups on my own weight, so I used a pull up machine that counter balances my weight, eliminating 70lbs, which means I did 130lb pull ups.
    1. Round 1: 12 reps
    2. Round 2: 10 reps
    3. Round 3: 8 reps

    In addition to these exercises, I did the following tonight:

    1. Ran one mile at 6.0 mph
    2. Ran 1/2 mile on stairs
    3. 3 sets of shoulder flies, 10 reps, 12 lbs.
    4. 3 sets dumbbell shoulder press, 10 reps, 20lbs.
    5. 3 sets of seated bar shoulder press, 8 reps, 45 lbs.
    6. 3 sets of back row pulley machine, 12 reps, 120lbs.
    7. 3 sets of calve machine, 12 reps, 120lbs.
    8. 3 sets of pulley curls, 10 reps, 100lbs.
    9. 3 sets of hip flexor presses, 20 reps, 40lbs.
    10. 3 sets of tricep pulley presses, 12 reps, 90lbs.
    11. steam room (10 minutes)

    ReplyDelete

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