Dkgreene88 does PNI Triple Threat Challenge! - Log

[dkgreene88]

Wednesday 3/13


I hit the stair master for 11 min at level 18

Treadmill - fast walk+ run on hill @ 12%(the max)


Elliptical for 15


Then some abs



I need a higher paying job to keep my eating up!

 

[Randoja]

subbed

 

[dkgreene88]

ok guys! Im back again. I have been out for the past few days and I am here to update my workouts.

Wednesday was a off day so I hit the stairmaster for 20 min at level 17 and the treadmill uphill at 15% at 4.0mph for 18.

Thursday CHest/ Front-side delts / abs
Incline BB Press
12x135 (warmup)
8x185
7x190
7x200

Hammer DB Flat Press
10x50
8x70
7x85

Decline DB Fly
10x35
10x40
10x45

DB Pullover
10x65
10x75
8x80

BB Military Press
10x45
10x95
6x135

single arm upright Dumbbell Row
10x15
10x20
10x25

Incline Crunch
2sets of 20

Lying Bent Knee Raise
2sets of 15


Friday (Biceps, Triceps, Calves)
Alt DB Curl
10x35
8x45
8x45

Straight Bar Reverse Cable Curl
10x45
10x52.5
8x55

DB Hammer curl
15x35
12x45

Lying straigt bar cable curl
12x40
12x55

Tricep extension Rope
10x40
10x50

Straight bar Tricep pushdown
12x60
12x72.5

Single arm kickback
12x15
10x25

Dips (nonweighted)
15,10,9

standing calf raise
9x135
9x185

seated calf raise
15x180
10x230

 

[dkgreene88]

Just got my new computer in the mail! Time to update this with this past weeks workouts. I have been keeping track in my notebook so its going to take me a while to type out!