Badrock’s Workouts

25 min on treadmill 3.4 speed

10 min on bike

hit a cardio session today, i decided not to do the stepper because for one i just worked legs today and there was no way i was getting on that thing, secondly i read an article that just plain on treadmill is pretty effective, i thought doing the stepper would help to work parts of my leg that i wasn’t able to hit during a leg workout like parts of my glute or upper hamstring, but i read an article stating that was false so i went with the old faithful treadmill today, felt good and it definitely helps to get my day started going this early 

Underhand Pulldowns - 150×15, 180×15, 210×12, 230×10, 270×8

t-bar rows - 4platesx10, 5platesx10, 6platesx10, 6platesx7, 4platesx10

dumbbell rows - 120×12, 130×12, 130×8

seated v-handle cable pulley rows - 220×15, 250×10, 270×10

hyperextensions- 3 sets of 10 to 12

also did some decline crunches and leg raises for 3 sets of 15 each 

Great workout today, everything pretty heavy and basic, i usually go up to as heavy as the stack holds on seated cable rows, but i just dont think its as effective as doing it slow and controlled, besides at that point in the workout i wasn’t trying to go super heavy any way, great workout though 

20 min on treadmill uphill walk 3.4 mph 3.5 incline

10 min on bike

I hate the stepper so i had to take a break from it today, and my legs are still sore from my leg workout this week

seated dumbbell presses - 60×10, 75×10, 100×8, 80×12

superset with

seated dumbbell side laterals - 25×15, 35×10, 40×10

barbell upright rows - 135×10x3sets

dumbbell upright rows - 50×10x2sets

reverse pec dec - 165×15x2sets

barbell shrugs - 225×15, 315×15, 405×10, 495×8

too tech’s advice and tried to go a little heavier on shrugs, i tried to stay with something i thought i could still handle pretty well, i’ve just never been very strong at shrugs, so i will try to continue to build on the exercise

Squats

135×10, 225×10, 315×8, 405×15

Hack squats

3plates per sidex20, 4plates per sidex20, 2plates per sidex15 (feet low on platform)

Leg Presses (feet low on platfrom and closer together)

700×15x3sets

Leg extensions

250×10, 200×10, 150×15 (tripple drop set)

Lying leg curls - 3×10

Standing single leg curls - 2×10

Great workout , reps on the squat felt pretty easy