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Saturday, December 3, 2011

Gym Session :: 12/03/2011 :: Legs.. oh whole body..

So I had been feeling kind of "big" and tired lately, but managed to push myself to go to the gym today.. I of course went with hubby, so made me wanting to go a little easier :)


I was just going to do legs, when Hubby pointed out the only thing i've been doing the past few weeks was legs lol.. so i decided to do legs, and then kinda mash whole body workout since i didn't know when i'd be able to go back to the gym.. 


but i'll post my workout and Xtian's workout as well at the bottom.


Xtine's Workout:



Legs:
-  Barbell Back Squats
(wasn't feeling too strong about this workout =( )
65lbx5
65lbx5
65lbx5
65lbx5
65lbx5

- Seated Leg curls (machine)
30lbx12
30lbx12
30lbx12



- Seated Rotary Calve raises (seated- machine)
20lbx12
20lbx12
20lbx12

Chest:
- Seated Chest Press (machine)
60lbsx5
60lbsx5
60lbsx5
60lbsx5
60lbsx5

- Incline Dumbbell Press
15lbsx8
15lbsx8
15lbsx8

Shoulders:
- Overhead Press (machine)
70lbsx5
70lbsx5
70lbsx5
70lbsx5
70lbsx5

- Bent over Flys
10lbsx12
10lbsx12
10lbsx12
10lbsx12

Xtian's Workout:

Quick dynamic warm up
YTWL shoulder warm up
1 set of 5 reps

Dumbbell flat bench press
55 lbs x 12
65 lbs x 8
75 lbs x 5
100 lbs x 5
120 lbs x 5

Barbell incline bench press
135 lbs x 8
160 lbs x 8
185 lbs x 8

Dumbbell decline bench press
45 lbs x 12
55 lbs x 12
65 lbs x 12
75 lbs x 12

Barbell rack pulls
135 lbs x 12
225 lbs x 8
315 lbs x 5
405 lbs x 5
500 lbs x 1

Lever High row
45 lbs per side x 8
90 lbs per side x 8
135 lbs per side x 8

Bent over dumbbell row (bench supported)
80 lbs x 10
90 lbs x 10
100 lbs x 6
110 lbs x 6

Pull ups
Body weight x 8
Body weight x 8
Body weight x 8

Dumbbell Renegade rows + push up
25 lbs per side x 8
25 lbs per side x 6
25 lbs per side x 6

And that pretty much completed our workout :) hope you all have a fab weekend!

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