FIT roca's log

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Roca

New Member
Oct 18, 2003
378
5'5"
158lbs

Monday
bench press
225x5
275x4
275x3
275x2
225x3 closegrip

dumbell press
85x3
125x2
110x6
incline db
80x6
100x6

decline BB
185x7
205x7
215x5

tri extension 75lbs 1x14 1x7 finish off with dips 2x10, 20min cardio

Tuesday
pullups 3x10
BB rows 135 3x10
lat pulldown 3x10
curls 80 x10,6 4 ..db curls 35 3x10
forearm curls 20lbs 4x??...abs then 12min cardio

Wednesday
squat
225x7
275x4
275x3
245x5
225x5

deadlift light work way up to 275x3 then down to 225
hamstring curls
calf raise 4x
cardio 20min
 
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Roca

New Member
Oct 18, 2003
378
125LB DUMBBELLS?
yes, 2nd time doing it.was tired from BB bench too

Thursday
BB military press
few warmups then 135 4x6

db press
75x10
65 2x10
arnold press 45 2x10

front lateral raise 25lbs 3x10
side lateral raise 25lbs 3x10

lots of shrugs didnt keep count mainly 235lbs for reps
abs

Fri morning
long cardio day tread/bike/eliptical/rowing....good workout
 
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Roca

New Member
Oct 18, 2003
378
havent been keeping log lately, but workout hasnt been great either. Felt really weak during squat/bench, just no energy at all. cardio on the other hand has been going great. Reached a 1mile pr on treadmill at around 8:13min mile. It's nothing special but an improvement nonetheless. Heres a few pic for me to keep progress of. shitty pics, didn't get any pics of legs yet but its about the same as in vid.

2ro15s0.jpg

1johug.jpg

hrx0qv.jpg
 
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Roca

New Member
Oct 18, 2003
378
monday

bench press barbell
225 2x6, 1x5, 1x4

db bench 100lbs 1x10, 1x5

incline db 70 1x10 1x8

decline BB 135 2x6

tri extension 70lbs 1x10, 1x4

dips 3x10 BW

lifting light today because lack of energy.

cardio went well set a PR for 1mile at 7:34min without stopping.
 
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