Changing It Up!

Friday was the first day of my new workouts for the next few weeks.  My abs are as always the slowest at changing, Kyle really intensified the ab workout.  My abs are still sore to the touch today!!!!  Not only did I lift Friday morning but I did the elliptical HiiT workout on my lunch hour, I LOVE it, so, so intense.

I'm liking the new workout strategy, really focusing in on each muscle, I was difficult to blow dry my hair Friday after the workout :)

Friday's workout is listed first and then Saturday's.

Workout Log Details

1

 

Wide-Grip Standing Barbell Curl

View Guide

9.4

• Muscle Targeted: Biceps
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20 Lbs. x 15

edit

total weight: 900 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

2

 

Rope Tricep Extensions

N/A

• Muscle Targeted: Triceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 15

edit

total weight: 1,125 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

3

 

Close-Grip Standing Barbell Curl

View Guide

9.0

• Muscle Targeted: Biceps
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20 Lbs. x 15

edit

total weight: 900 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

4

 

Straight Bar Tricep Extensions

N/A

• Muscle Targeted: Triceps
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 15

edit

total weight: 1,125 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

5

 

E-Z Bar Wide Grip Preacher Curl

N/A

• Muscle Targeted: Biceps
• Equipment Type: E-Z Curl Bar

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 15

edit

total weight: 1,350 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

6

 

One Arm Tricep Extension

N/A

• Muscle Targeted: Triceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 10 Lbs. x 15

edit

total weight: 450 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

7

 

E-Z Bar Close Grip Preacher Curl

N/A

• Muscle Targeted: Biceps
• Equipment Type: E-Z Curl Bar

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 15

edit

total weight: 1,350 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

8

 

Angle Bar Tricep Extension

N/A

• Muscle Targeted: Triceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 15

edit

total weight: 1,125 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

9

 

One Arm Cable Hammer Curls

N/A

• Muscle Targeted: Biceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 5 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 5 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 5 Lbs. x 15

edit

total weight: 225 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

10

 

Cable Rope Overhead Triceps Extension

View Guide

8.8

• Muscle Targeted: Triceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 15

edit

total weight: 1,125 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

11

 

Standing Biceps Cable Curl

View Guide

8.2

• Muscle Targeted: Biceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 10 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 10 Lbs. x 12

edit

total weight: 360 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

14 Lbs. Jul 19, 2013

Rest Between Exercises 0 min 45 sec

12

 

Bench Dips

View Guide

8.7

• Muscle Targeted: Triceps
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 17

Rest Between Sets 0 min 15 sec

SET 02

REPS: 16

Rest Between Sets 0 min 15 sec

SET 03

REPS: 15

edit

total weight: 0 Lbs.

total reps: 48

Workout Log Details

1

 

Leverage Low Row

N/A

• Muscle Targeted: Lats
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 50 Lbs. x 17

Rest Between Sets 0 min 15 sec

SET 02

REPS: 50 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 50 Lbs. x 15

edit

total weight: 2,350 Lbs.

total reps: 47

PROGRESS:

Rest Between Exercises 0 min 45 sec

2

 

Leverage Lat Pull Down

N/A

• Muscle Targeted: Lats
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 70 Lbs. x 20

Rest Between Sets 0 min 15 sec

SET 02

REPS: 70 Lbs. x 17

Rest Between Sets 0 min 15 sec

SET 03

REPS: 70 Lbs. x 15

edit

total weight: 3,640 Lbs.

total reps: 52

PROGRESS:

Rest Between Exercises 0 min 45 sec

3

 

Heavy Pants

N/A

• Muscle Targeted: Lats
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 20 Lbs. x 20

Rest Between Sets 0 min 45 sec

SET 02

REPS: 20 Lbs. x 20

Rest Between Sets 0 min 45 sec

SET 03

REPS: 20 Lbs. x 20

edit

total weight: 1,200 Lbs.

total reps: 60

PROGRESS:

Rest Between Exercises 0 min 45 sec

4

 

Wide Grip Lat Pull

N/A

• Muscle Targeted: Lats
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 40 Lbs. x 20

Rest Between Sets 0 min 15 sec

SET 02

REPS: 40 Lbs. x 20

Rest Between Sets 0 min 15 sec

SET 03

REPS: 40 Lbs. x 20

edit

total weight: 2,400 Lbs.

total reps: 60

PROGRESS:

Rest Between Exercises 0 min 45 sec

5

 

Split Handle Lat Pull Down

N/A

• Muscle Targeted: Lats
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 45 Lbs. x 20

Rest Between Sets 0 min 15 sec

SET 02

REPS: 45 Lbs. x 20

Rest Between Sets 0 min 15 sec

SET 03

REPS: 45 Lbs. x 20

edit

total weight: 2,700 Lbs.

total reps: 60

PROGRESS:

Rest Between Exercises 0 min 45 sec

6

 

Back Flys

N/A

• Muscle Targeted: None
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 8 Lbs. x 20

Rest Between Sets 0 min 15 sec

SET 02

REPS: 8 Lbs. x 17

Rest Between Sets 0 min 15 sec

SET 03

REPS: 8 Lbs. x 17

edit

total weight: 432 Lbs.

total reps: 54

PROGRESS:

Rest Between Exercises 0 min 45 sec

7

 

Reverse Machine Flyes

View Guide

8.6

• Muscle Targeted: Shoulders
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 10 Lbs. x 15

edit

total weight: 450 Lbs.

total reps: 45