Tag Archives: muscle

Workout 2/08/14 weight 213

| Dan Bialik | Leave a comment

Lat Pull-down: 1×10 (super slow) 1×12 Benchpress: 1×10 (super slow) 1×11 Leg Press: 1×12 (super slow) 1×30 Plank: 1×2 minutes Dumbbell Shrug: 1×12 Dumbbell Press: 1×15 Back Extension: 1×15 Dumbbell Side-lateral: 1×15 Hammer Curl: 1×11 Lying Triceps Press: 1×12 Triceps Push-down: 1×12 Biceps Pull-down: 1×12 Reverse Grip Triceps Push-down: 1×12 Cable Curl: 1×10 Hamstring Stretch: […]

Workout 1/25/14 weight 208

| Dan Bialik | Leave a comment

Lat Pull-down: 1×16 Cable Rowing: 1×22 Bench Press: 1×22, 1×10 (10 sec. static hold) Leg Press: 1×32 Plank: 1×2 minutes Dumbbell Shrug: 1×12 Dumbbell Press: 1×12 Dumbbell Side Lateral: 1×20 Hammer Curl: 1×15 Back Extension: 1×22 Lying Tricep Press: 1×12 Overhead Triceps Extension: 1×18 Triceps Push-down: 1×12 Cable Curl: 1×20, 1×12 Back Extension Machine: 1×20 […]

Workout 12/14/13 weight 205

| Dan Bialik | 6 Comments

Lat Pulldown: 1×15, 1×8 30 sec. static rep Benchpress: 1×18, 1×8 30 sec. static rep Leg Press: 1×40 30 sec. static rep Dumbbell Shrug: 1×10 Back Extension: 1×20 Plank: 2 minutes (raised feet) Triceps Press: 1×8 Lying Triceps Press: 1×8 (super slow) Not doing any direct Biceps work. Tendenitis in right Biceps/Forearm was worse, so […]