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Post by Joey Smith on Apr 10, 2008 13:22:44 GMT -5
Great workouts Robyn. Hows work going for you and when is your next meet?....
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on Apr 11, 2008 10:42:47 GMT -5
Thanks Joey... I am going to do the SPF National meet in June...RAW ;D
Work is very busy, you would think with warm weather approaching it might slow up some, but nope. This is our time for kids to come to the station for pub. ed. visits too!
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on Apr 12, 2008 17:21:44 GMT -5
Back Day
1-arm ISO lat. row 45 x 10 90 x 8 x 2 135 x 6 x 3
Wide seated cable rows 120 x 8 130 x 8 150 x 6 x 3
1 arm DB rows 85 x 6 x 3
DB pull overs 65 x 8 x 3
shrugs 65 x 10 x 3
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on Apr 14, 2008 19:43:44 GMT -5
...and the strength starts here... Squat bar x 10 135 x 8 x 2 225 x 5 275 x 1 295 x 5 x 5 315 x 3
Single Leg Extensions 55 x 8 65 x 8 70 x 8
Leg Curls 70 x 8 80 x 8 90 x 8
Adductors 100 x 10 x 3
DB Leg Curls 65 x 8 x 3
Pull Ups 8 x 2
ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on Apr 16, 2008 20:01:01 GMT -5
...with strength comes ache joints Bench bar x 8 x 2 135 x 8 x 2 185 x 5 215 x 5 x 5 Decline BB 185 x 8 x 3 Incline DB Flyes 30 x 8 x 3 Key Presses 50 x 6 55 x 6 60 x 6 DB tricep extensions 30 x 8 x 3 Tricep rope pull downs 50 x 6 x 3 DB bicep curls 30 x 8 x 3
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on Apr 18, 2008 20:13:28 GMT -5
Accessory Day
DB Shoulder Presses 35 x 8 x 2 45 x 8 55 x 8 60 x 8
Front DB raises 25 x 8 x 3
Side DB raises 25 x 8 x 3
Arnold Presses 35 x 8 x 3
Close grip bench 135 x 8 155 x 8 x 2
EZ curls bar skull crushers 90 x 5 100 x 5 x 2
2 Hand DB extensions 70 x 8 85 x 6 90 x 6
ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on Apr 21, 2008 19:37:50 GMT -5
Squat (RAW) bar x 10 135 x 8 x 2 225 x 5 275 x 5 325 x 3 335 x 3 x 4 365 x 1
1 Leg Extensions 70 x 5 x 5
Leg Curls 90 x 5 100 x 5 x 3
Leg Presses 540 x 5 630 x 5 810 x 3
Adductors 100 x 8 110 x 8 120 x 8
ABS
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Post by Joey Smith on Apr 22, 2008 14:36:30 GMT -5
Damn 810 leg presses!....
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on Apr 23, 2008 20:02:35 GMT -5
Bench bar x 10 135 x 8 185 x 5 225 x 3 x 5 245 x 1
Incline BB 145 x 5 155 x 5 165 x 5
DB flat presses 70 x 5 x 3
Key Presses 40 x 8 x 3
DB tricep extensions 40 x 6 x 3
rotator cuff exercise
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on Apr 23, 2008 20:05:00 GMT -5
Damn 810 leg presses!.... Yeah and my legs were screaming at work last night when we had to carry a lady down four flights of stairs 'cause her building elevator was broke!
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Post by gopostal42 on Apr 23, 2008 22:54:42 GMT -5
Damn 810 leg presses!.... Yeah and my legs were screaming at work last night when we had to carry a lady down four flights of stairs 'cause her building elevator was broke! oh christ i bet they were after all that!
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on Apr 26, 2008 16:28:21 GMT -5
DB Shoulder Presses 35 x 8 x 2 50 x 8 60 x 8 65 x 8
Front DB Raises 30 x 6 x 3
Side DB raises 25 x 8 x 2 30 x 8
EZ curl bar skull crushers 90 x 8 100 x 8 x 2
2 hand tricep DB extensions 75 x 8 90 x 8 x 2
Single arm cable pushdowns 30 x 8 x 3 Reverse 20 x 6 x 3
Biceps EZ curl bar 60 x 8 x 3
Hammer curls 30 x 10 x 3
ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on Apr 28, 2008 19:26:36 GMT -5
Squat bar x 8 135 x 8 x 2 225 x 5 275 x 5 345 x 3 x 4 375 x 1
Single Leg Ext. 75 x 6 x 4
Leg Curls 100 x 6 x 3
Leg Presses 540 x 5 630 x 5 720 x 5 810 x 5
Adductors 110 x 8 x 3
Pull Ups 5 x 2
ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on Apr 30, 2008 20:39:39 GMT -5
Bench 135 x 8 x 2 185 x 5 225 x 3 235 x 3 240 x 3 x 3
Incline BB 145 x 5 155 x 5 x 2
Flat key presses 65 x 6 70 x 6 75 x 6
Cable Flys 80 x 8 x 3
2 hand DB extensions 40 x 5 x 3
Cable pushdowns 70 x 6 80 x 6 x 2
Biceps
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 2, 2008 16:22:05 GMT -5
DB Shoulder presses 35 x 8 x 2 45 x 8 55 x 8 65 x 6
Front DB raises 25 x 8 x 3 Side DB raises 25 x 8 x 3
Close grip bench 135 x 8 155 x 8 185 x 6 x 2
EZ curl bar skull crushers 90 x 8 100 x 6 x 2
DB extensions 85 x 8 90 x 8 95 x 8
Hanging Dips 8 x 3
Biceps curls 30 x 8 x 3
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