Daily workout thread

[quicknick]

Post up your workouts! Always curious to see what people do to get in shape.

6 mile bike to the gym. Hit chest and upper back then 6 mile bike back home.

Lets hear it!

 

[woodtick]

Night #1 usually Monday
Chest Tris Abs Day
Flat bench 185lbs 4 sets 12-15 reps
Incline Dumbbell bench 55lbs 4 sets 12-15 rep
Fly cables 50lbs 4 sets 12-15 rep
Tri pulldowns 90-100lbs 4 sets 12-15 rep
Decline sit-up 4 sets 20 rep

Legs Day (Tuesday)
Squat 315lbs 4 sets 12-15 rep
Seated leg press 365 4 sets 12-15 rep
One legged box lunge 4 sets 30 rep
Dumbbell dead lift 85lbs 4 sets 12-15 rep
Leg curl 100lbs 4 sets 12-15 rep
Calve shrugs 55lbs 4 sets 12-15 rep

Back Traps Day (Thursday)
Wide grip pull-up 120lbs 4 sets 12-15 rep
Reversed pull-up 120lbs 4 sets 12-15 rep
Back push down 100lbs 4 sets 12-15 rep
Seated row 120lbs 4 sets 12-15 rep
Overhead row 120lbs 4 sets 12-15 rep
Romanian lift dumbbells 60lbs 4 sets 12-15 rep

Shoulders Tris Day (Friday)
Front military press 115lbs 4 sets 12-15 rep
Upright rows 95lbs 4 sets 12-15 rep
Lateral flys 15lb 4 sets 12-15 rep
Close grip bench 135lbs 4 sets 12-15 rep
Overhead extensions 55-60lbs 4 sets 12-15 rep
Side pulley shoulder (cable) 40lb 4 sets 12-15 rep

Random (Free Night) or Hike on Saturday
Romanian dead lift
Shoulder shrug
Oblique dip
Ab rollers
Preacher curls
Barbell curls

I ride my Mtn Bike to work 4 mornings a week thats about 4 miles one way.

 

[25contender]

Here is a thread already up and running.
http://www.eastmans.com/forum/showthread.php/7121-gt-gt-gt-Weekly-Workout-Schedule-s-lt-lt-lt

 

[quicknick]

Sorry bud, I meant it like a post what you did today type of thing.

Off day for me today

 

[woodtick]

My bad!! I was wondering WTH??

 

[quicknick]

no worries bud, I wasn't clear on it. Crossfitters do this alot where they post their workouts because they hardly do the same thing twice in the same week or even month. It's a good way to get excercise ideas.

If this thread isn't needed lets remove it.