Tag Archives: #weights

Workout 3/29/14 weight 217

| Dan Bialik | Leave a comment

Pull-over: 1×24 Rowing: 1×22 Bench Press: 1×26, 1×8 Underhand Bench Press: 1×12 Leg Press: (rest-pause) 1×40, 8, 8 Plank: 1×2 minutes Dumbbell Shrug: 1×20 Upright Row: 1×15 Back Extension: 1×22, 10 second static hold Hammer Curl: 1×16 Dips: 1×13 Preacher Spider Curl: (rest-pause) 1×12, 4, 4 Hamstring Stretch: 3×60 seconds

Workout 2/22/14 weight 210

| Dan Bialik | 1 Comment

Lat pull down: 1×15, 1×10 Rowing: 1×18, 1×15 Bench press: 1×22 Pec deck flye: 1×15 Leg press: 1×40, 1×15 Calf raise: 1×20 Dips: 1×12 Plank: 1×2 minutes Dumbbell press: 2×12 Lying dumbbell extensions: 1×12 Dumbbell french press: 1×10 Back extension: 1×16 Machine back extension: 1×18 Triceps push down: 1×12 Preacher curl: 1×12 Cable curl: 1×12 […]

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 […]