13 weeks to my weight loss - Page 4 - ABCbodybuilding

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  #31  
Old 01-13-2012, 04:25 AM
srhall2192 srhall2192 is offline
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ezbar curls
40x10
70x5x3

alt. dumbbell curls
15x5x3

front delt lifts
10x10x5

rear delt lifts
85x5x2
105x5x3

side lat lifts
10x25
10x10
10x20
10x15
super set w/
calf raises
20x5
rev calf raise 10x5

skull crushers
40x10
50x5x2
70x5x2

20 mins eliptical
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  #32  
Old 01-13-2012, 05:19 PM
srhall2192 srhall2192 is offline
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deadlifts
100x5x2
105x5x3

bent over rows
85x5x2
105x5x2

incline bench
75x5x1
85x5x1
105x5x3

shrugs
50x30x1
50x25x1
70x25x1
70x30x1
Superset w/ lunge walk (bw)

quick and sloppy workout today, but I need to leave for a weekend trip snowboarding and don't want to be sore.
NOTE* I've been doing these light weights for about 3 weeks now, focusing on form and easing myself into the program so I don't get injured. Next week I need to start lifting some real weights.
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  #33  
Old 01-16-2012, 08:02 PM
srhall2192 srhall2192 is offline
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Mon 1/16
5 mins eliptical warmup

close grip bench
95x5x2
105x5x2
115x5

shoulder press
105x5
75x5x2
80x5x2

drag curls
55x5
60x5
70x5x3

lateral dumb raise
10x15
10x10
10x12
10x15

dumb calf raise
50x30x2
50x25
50x20
50x25
super set
reverse calf raise
bwx20x2
bwx15
bwx10
bwx15

rear delt row
70x5x2
90x5
100x5x2

5 mins sprints
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  #34  
Old 01-18-2012, 02:59 AM
srhall2192 srhall2192 is offline
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Posts: 36
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1/17
squats
125x5x2
155x5x3

bench
105x5x1
125x5x3
135x5x1

pulldown w/ 65 lb band
x30
x20
x25

leg curls
45x15
45x10
45x12
superset w/ shrugs
50x30
50x20
50x15
50x25

10 mins jogging
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  #35  
Old 01-18-2012, 08:06 PM
srhall2192 srhall2192 is offline
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45 min. walk jog...that's it for me today, no sleep last night.
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  #36  
Old 01-20-2012, 03:33 AM
srhall2192 srhall2192 is offline
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Posts: 36
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1/19

ezbar curls
70x5x5
superset w/ alt dumbbell curls
10x10x2
10x5x2
10x6 Tried heavier but couldn't keep form

skullcrushers
70x6x2
75x5x3

front delt raises
10x10x2
10x12
10x10

barbell calf raise
35x30
35x25
35x30
35x20
35x25
superset/reverse calf raise
bwx20
bwx15
bwx20
bwx15x2

lat dumbbell raise
10x15
10x10
10x12
10x10

rear delt raise
75x5x2
95x5x2
100x5

5 mins eliptical fast jog

arms burn like crazy after workout.
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  #37  
Old 01-20-2012, 10:59 PM
srhall2192 srhall2192 is offline
srhall2192 should change his/her status!
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Join Date: Apr 2011
Posts: 36
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1/20

bent over rows
100x5x3
110x5x2

deadlifts
125x5x3
145x5x2

incline bench
105x5x2
115x5x2
125x5

shrugs
50x30
50x25
50x15
50x25
superset w/ lunges
bwx14x5

20 mins mountain jog on eliptical
another week done!
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13 weeks, 1st workout

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