Wednesday Feb 25, 2009 work out

Well today me and my workout partner Rob had a great chest workout.
I was a little late because just as I was getting ready to leave the office something came up so I was late about 15mins.

Here is how we set up out work outs. We focus on 1 body part per workout. So here is our workout routine. Legs on one day, Chest another, then Back, Shoulders, and then Arms. WE workout 5 days a week. Usually 3days working out and 1 day off then 2 days working out and another day off.

We do it this way so that we give our body a break. Some of our workouts are pretty intense.
OK well let me get to my days training.


As I said we worked out our chest pretty good today. This is what we completed.

Flat Bench Dumbell Presses 5 sets
70Ibs x 12 reps
80Ibs x 8 reps
90Ibs x 8 reps
110Ibs x 2 reps
70Ibs x 18 reps

Incline Bench Presses 5 Sets
65Ibs x 10 reps
65Ibs x 10 reps
65Ibs x 10 reps
65Ibs x 10 reps
65Ibs x 10 reps

Decline Bench Press 3 Sets
135Ibs x 20 reps
185Ibs x 12 reps
185Ibs x 12 reps

Incline Dumbell Flies 4 Sets
30Ibs x 12 reps
45Ibs x 10 reps
45Ibs x 10 reps
55Ibs x 8 reps


We also did a giant set for our AB work out x 3
Crunches with a 20Ibs curl bar abou our head x 15 reps
3/4 crunches x 15 reps
Leg Raises using the machine to rest your elbows x 15 reps

We did the 3 AB exercises one right after the other with no break. We did that 3 times each.


CARDIO 15 mins on the stair master.
3 mins level 3
1 min level 7
3 mins level 3
1 min level 7
3 mins level 3
1 min level 7
3 mins level 3

This was our work out for today I will post tomorrow work out once i get back from the gym.

Have a great day.