My Boards Better Body training log!!

Skuxx

Just going to start this log to tie in with the Boards Better Body thread, hopefully it'll help me stay on track!
I basically train 5 days a week, 4 weights and a cardio day!

Today was Shoulders and Triceps
All exercises are 3 sets with 6-8 reps per set aiming to reach muscular failure in that 6-8 reps band!

-Seated smith military press ( 50kg, 55kg, 60kg)
-Dumbbell shoulder press ( 20kg x3)
-Barbell Rows ( 32.5kg, 35kg, 35kg)
-Overhead cable extensions (15kg x3)
-Skull crushers (18kg x3)
-Close grip bench press (45kg x3)

Skuxx

Back day today!

Started with a 10 minute warm up on the cross trainer!

-Deadlifts (80kg x12, 10, 8, 6)
-Pull ups (6-8 reps) 3 sets
-Barbell Rows (40kg x 6-8reps) 3 sets
-Pull Ups (6-8reps) 3 sets
-Dumbbell rows (18kg per arm x 6-8reps) 3 sets

Did some ab work while on rest periods between sets
Planks, Crunches, Toe Touches, Leg Raises....

Skuxx

Quick warm up on cross trainer

All 3 sets x 6-8 reps

A-Bench press (40kg warm up, then 70kg, 75kg, 80kg)
A-Barbell Bicep curls (30kg)
B-Incline Bench (55kg)
B-Incline seated dumbbell bicep curl (12kg per arm)
C-Decline dumbbell chest press (20kg per arm)
C-Bicep hammer curls (12kg x3 sets, then 12kg, 10kg, 8kg, 6kg, 4kg each 6 reps to burn them up at the end)

Supersetted A and A, B and B and C and C......

Skuxx

Did legs yesterday but never got around to posting....so here goes!!

Warm up as usual, 10 minutes on cross trainer!

3 sets, 6-8 reps to failure

A - Regular Squats (80kg, 85kg, 85kg)
A - Seated leg curl (1 leg at a time, level 9)
B - Front Squats (50kg, 55kg, 55kg)
B - Calf Raises (60kg)
C - Walking lunges (with 22kg per arm, 8 reps per leg)

Skuxx

Usual warm-up.
All 3 sets, 6-8 reps!!

1. SEATED DUMBELL SHOULDER PRESS (20kg dumbells)
2. BARBELL MILITARY PRESS (50kg)
3. STANDING UPRIGHT ROWS (37.5kg)
1. CLOSE-GRIP BENCH PRESS (45kg)
2. SKULL CRUSHERS (20KG)
3. OVERHEAD ROPE EXTENTIONS (20KG)

Skuxx

Back day today!

Started with a 10 minute warm up on the cross trainer!

-Deadlifts (80kg x12, 10, 8, 6....90kg x6, 100kg x 6)
-Pull ups (6-8 reps) 3 sets
-Reverse Barbell Rows (40kg x 6-8reps) 3 sets
-Pull Ups (6-8reps) 3 sets
-Reverse incline dumbbell rows (14kg per arm x 6-8reps) 3 sets
-Lat pull down (15 reps x 3) 30kg

Skuxx

3 sets, 6-8 reps to failure

A - Regular Squats (80kg, 85kg, 85kg)
A - Seated leg curl (1 leg at a time, level 9)
B - Front Squats (50kg, 55kg, 55kg)
B - Calf Raises (60kg)
C - Walking lunges (with 22kg per arm, 8 reps per leg)
C- Calf Raises (60kg)

Skuxx

All exercises are 3 sets with 6-8 reps per set aiming to reach muscular failure in that 6-8 reps band!

-Seated smith military press ( 50kg, 55kg, 60kg)
-Dumbbell shoulder press ( 20kg x3)
-Barbell Rows ( 32.5kg, 35kg, 35kg)
-Overhead cable extensions (18kg x3)
-Skull crushers (20kg x3)
-Close grip bench press (45kg x3)
-Dumbell lat raises (10kg x3)
-Dumbell shrugs (24kg x3)

Skuxx

Back day today!

Started with a 10 minute warm up on the cross trainer!

-Deadlifts (80kg x12, 90kg x10, 8, 6)
-Chin ups (6-8 reps) 3 sets
-Barbell Rows (40kg x 6-8reps) 3 sets
-Pull Ups (6-8reps) 3 sets
-Dumbbell rows (18kg per arm x 6-8reps) 3 sets

Went spinning with the misses this evening aswell so got plenty of exercise today! Feeling great after it! Early to bed now to let the body recover and the muscles grow!!