infamousfreak666-blog

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July 3rd, 2017 - Home Gym - Back /Arm Day [x3] 8 reps preacher curls - 30 lbs [x3] 8 reps bent over dumbbell rows - 15 lbs each side [x3] 8 reps shrugs - 15 lbs each side [x3] 8 reps lying tricep extension - 15 lbs [x3] 8 reps seated row - 50 lbs

10 minute walk warm-up, 0.6 mile

Progress picture is from last week, will update with another one tomorrow after I workout. Leg day tomorrow!

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June 27th, 2017 - Home Gym - Leg Day [x3] 20 reps weighted calf raises - 30 lbs [x3] 8 reps weighted squats - 30 lbs [x3] 10 reps leg curls - 60 lbs [x2] 8 reps each side kick backs [x2] 8 reps each side fire hydrants

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June 26th, 2017 (Home Gym) - Full Body

x1- 12 reps - 50 lbs - leg curl x2 - 12 reps - 55 lbs - leg curl x1 - 12 reps - 60 lbs - leg curl x2 - 8 reps - 15 lbs - 1 arm dumbbell row each side x2 - 8 reps - 20 lbs - 1 arm dumbbell row each side x2 - 8 reps - 30 lbs - preacher curl x2 - 8 reps - 35 lbs - preacher curl x1 - 12 reps - 20 lbs - deadlift x1 - 12 reps - 30 lbs - straight leg dumbbell deadlift x1 - 12 reps - 50 lbs - deadlift x2 - 12 reps - 30 lbs - dumbbell squat x3 - 8 reps - 20 lbs - bench press x3 - 8 reps - 15 lbs - lying tricep extension x2 - 12 reps - bodyweight kick backs x2 - 12 reps - bodyweight fire hydrants

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June 23rd, 2017 (Home Gym) - Leg Day

x3 - 12 reps - 50 lbs - leg curl x3 - 12 reps - 30 lbs - straight leg dumbbell deadlift x2 - 8 reps - 44 lbs - deadlift x3 - 8 reps - 30 lbs - dumbbell squat x2 - 16 reps - alternating lateral bodyweight lunge x3 - 8 reps - bodyweight kickbacks

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June 21st, 2017 (At Home/At Work) - Legs and Back Day (Gold’s Gym) Waist Trainer worn 3 hours

x5 - 10 reps - fast bodyweight squats x5 - 10 reps - slow bodyweight squats x4 - 20 reps - bodyweight calf raises x5 - 10 reps - sumo squats on toes Didn’t keep track of back exercises while at Gold’s Gym :/

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👊🏻

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June 19th, 2017 (Home Gym, Full Body Workout)

-40 minutes full body strength training -20 minutes housework

[x3] 10 reps, 15 lb - Lying Dumbbell Tricep Extension [x2] 15 reps each side, 15 lbs - Reverse Curl [x3] 10 reps, 15 lb - Seated Tricep Press [x3] 5 reps, 15 lbs each side - Standing Overhead Dumbbell Press

[x2] 10 reps - Crunches [x2] 10 reps - Reverse Crunches [x3] 20 count - Plank

[x2] 20 reps - Squats [x3] 20 reps - Calf Raises [x3] 10 reps - Sumo Squats [x3] 10 reps - Froggers

[x1] 45 sec - Jumprope [x1] 45 sec - Jogging

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June 14th, 2017 (Home Gym, Leg Day)

-35 minute equipment/bodyweight strength training -5 minute on elliptical, 0.28 mile

[x1] 12 reps, 40 lbs - Leg Curl [x2] 12 reps, 50 lbs - Leg Curl [x1] 12 reps, 55 lbs - Leg Curl [x1] 12 reps, 40 lbs - Reverse Leg Curl [x3] 12 reps - Squats [x3] 12 reps, 30 lbs - Straight Leg Dumbbell Deadlift [x2] 12 reps each side - Lunges

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June 12th, 2017 (Work Related Cardio)

150 minutes walking (house to house flyers)

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June 1st, 2017 (Gold’s Gym - Leg Day)

180 minutes machine/equipment weight training -164 min. (approx.) weight training -16 min. 3.5 walking on treadmill