Roo's 28 week challenge

[KangarooNokona]

10/1/13

Cardio- 20 min stair master 30 min stationary bike

 

[KangarooNokona]

10/2/13

Reverse pull down: 4 sets of 10 (100, 120, 140, 160)
One-Arm Dumbbell Row: 4 sets of 10 (50, 60, 80, 90)
T-Bar Row: 4 sets of 10 reps (45, 90, 115, 140)
Bent-Over Barbell Row: 3 sets of 10 reps (95, 135, 165)
Seated Cable Row: 3 sets of 10 reps (115, 130, 145)
Deadlift: 4 sets of 10 reps (225, 275, 225, 225)
Back Extensions: 3 sets of 10 reps (200, 215, 225)

 

[KangarooNokona]

10/3/13


EXERCISE
Lying Leg Curl: 4 sets of 10 reps (80, 100, 120, 140)
Seated Leg Curl: 3 sets of 10 reps (110, 130, 150)
Single-Leg Curl: 3 sets of 10 reps per leg (55, 75, 95)
Stiff-Legged Deadlift: 3 sets of 10 reps (45, 95, 115)
Leg Extension: 2 sets of 10 reps (110, 140)
Leg Press: 4 sets of 10 reps (200, 240, 280, 320)
Hack Squat: 4 sets of 10 reps (220, 260, 300, 340)
Front Squat: 4 sets of 10 reps (45, 95, 115, 135)
Lunge: 3 sets of 10 reps (95, 95, 95)
Leg Extension: 4 sets of 10 reps (100, 115, 130, 145)

 

[KangarooNokona]

10/4/13


EXERCISE
Seated Side Dumbbell Lateral: 6 sets of 10 reps (10, 15, 20, 25, 30, 35)
Dumbbell Press: 4 sets of 10 reps (40, 60, 70, 80)
Barbell Front Raise: 3 sets of 10 reps (55, 65, 75)
Cable Lateral Raise: 3 sets of 10 reps (40, 50, 60)
Rear Dumbbell Lateral: 3 sets of 10 reps (20, 25, 30)
Rear Cable Lateral: 3 sets of 10 reps (30, 50, 70)
Dumbbell Shrug: 6 sets of 10 reps (50, 60, 65, 70, 80, 90)

 

[grubd]

That is crazy workload on your shoulders.

 

[KangarooNokona]

That is crazy workload on your shoulders.

It's not as bad as my leg workout was. IMO Gethin's shoulder workout towards the end was insane. When your doing 30 sets in rep ranges of 10-50 that sucked. I thought I'd loose a lot of strength by doing high reps low/moderate weight but actually it's not that bad. I am noticing my barbell bench I've lost strength in because a majority of Gethin's exercises used db's but my shoulders, tris and legs are keeping right up. After these 8 weeks im going to do p90x with a mix of strength training on Saturdays. If my T levels are low and I get put on therapy I will most likely go back to Gethin's program because I noticed more def. in my traps, chest, and shoulders and use that to burn the excess around my mid section.

 

[KangarooNokona]

10/5/13

Cardio (20 min stairs, 30 min elliptical, 10 min bike)

 

[KangarooNokona]

10/6/13


EXERCISE
Cardio 20 min stairs
Incline Dumbbell Press: 3-4 sets of 8-10 reps (40 60 70 80 90)
Incline Dumbbell Flyes: 5-6 sets of 8-10 reps (20 25 30 35 40 45)
Leverage Machine Bench Press: 3 sets of 8-10 reps (160 205 220)
Cable Crossover: 5-7 sets of 8-10 reps (70 80 90 100 110 120 130)
Cardio 30 min elliptical

 

[KangarooNokona]

10/7/13

Exercise
Cardio- stair master 20 min
Triceps Rope Pushdown: 4 warm-up sets of 10-12 reps (50 50 50 70)
Close-Grip Bench Press: 2-3 sets of 10-12 reps (185 205 225(6))
Dip: 3 sets of 10-12 reps (body 25(12) 25(12))
Lying Triceps Extension: 3 sets of 10-12 reps (65 75 95)
EZ-Bar Curl: 3-4 sets of 12-15 reps (45 45 45 45)
Alternating Standing Dumbbell Curl: 3 sets of 10-12 reps (25 35 45)
Isolation db Curl: 3 sets of 10 reps (25 30 35)
One-Arm Preacher Curl: 3 sets of 10-12 reps (25 30 35)
Cardio elliptical 20 min

*played double hitter after

 

[KangarooNokona]

10/8/13

Off day. Needed some rest so cut my cals way down and took a nap after work lol.

 

[KangarooNokona]

10/9/13

EXERCISE
Cardio stair aster 20 min
Front Pulldown: 3-4 sets of 8-10 reps (85, 100, 115, 130)
Deadlift: 4 sets of 8-10 reps (135, 185, 205, 225)
One-arm Dumbbell Row: 3 sets of 8-10 reps (55 60, 65)
Bent-Over Barbell Row: 3 sets of 8-10 reps (135, 155, 170)
Machine Rows: 3 sets of 8-10 reps (100, 115, 130)
Seated Cable Row with Rope: 4 sets of 8-10 reps (140, 170, 190, 190)
Hyperextensions: 4 sets of 8-10 reps (170, 185, 200, 215
Straight-Arm Pulldown with Rope: 7 sets of 8-10 reps (70, 90, 100, 110, 120, 130, 140)
30 seconds rest between sets
Cardio elliptical 20 min

 

[KangarooNokona]

10/10/13

EXERCISE
Cardio stair master 20 min
Leverage Shoulder Press: 4 sets of 6-10 reps (25 70 85 100)
Side Lateral Raise: 4 sets of 10 reps (20 30 35 40)
Front Barbell Raise: 3 sets of 10 reps (55 65 75)
Bent-Over Dumbbell Raise: 4 sets of 10 reps (12 15 20 25)
Cable Rope Rear-Delt Rows: 5 sets of 10 reps (30 30 40 40 50)
Cable Seated Lateral Raise: 5 sets of 10 reps (30 40 50 60 70)
30 seconds rest between sets
Smith Machine Shrug: 7 sets of 10 reps (135 135 135 185 185 205 225)
Cardio elliptical 20 min

 

[KangarooNokona]

10/11/13

EXERCISE
Cardio 12 min elliptical
Leg Extension: 2 warm-up sets of 15 reps, 4-5 sets of 12 reps- 45 65 85 100 115 130 145
Leg Press: 4 sets of 15-20 reps- 200 250 300 350
Hack Squat: 3 sets of 10 reps- 220 270 320
Squats: 5 sets of 6-10 reps- 135 185 205 225 225
Stationary Barbell Lunge: 3-4 sets of 8 reps- 45 95 115 135
Unilateral Seated Leg Curl: 3 sets of 10-12 reps per leg- 85 115 130
Stiff-legged Barbell deadlift: 3 sets of 8-10 reps- 95 115 135
Standing Calf Raise: 3 sets of 10-12 reps- body body body
Seated Calf Raise: 3 sets of 10-12 reps- 130 150 170
Cardio 20 min elliptical

 

[KangarooNokona]

10/12/13

Off day but did mow the grass so got a good sweat in.

 

[KangarooNokona]

10/13/12

EXERCISE
Cardio 20 min stair master
Dumbbell Side Lateral: 3 sets of 12 reps (12, 25, 30, 35)
Dumbbell Shoulder Press: 3 sets of 8-12 reps (50, 60, 65(8))
Standing Low-Pulley Deltoid Raise: 3 sets of 12 reps (50, 60, 70)
Standing Front Barbell Raise Over Head with Olympic Bar: 2 sets of 10 reps (45, 65)
Bent-Over Dumbbell Laterals: 3 sets of 10 reps (12, 20, 25)
Triceps Overhead Extension with Rope: 4 sets of 15 reps (100, 110, 120, 130)
Dumbbell One-Arm Triceps Extension: 3 sets of 15 reps (15, 20, 25)
Close-Grip Bench Press: 3 sets of 8 reps (135, 185, 205)
Superset
French Press: 3 sets of 8 reps (75, 75, 75)
Dumbbell Kickbacks: 3 sets of 12 reps (15, 20, 25)
Dips - Triceps Version: 3 sets of 15 reps (body all 3)
Barbell Shrugs: 4x12 (2 sets behind back, 2 sets wide grip)- 135, 135, 135, 135
Cardio 20 min elliptical

 

[KangarooNokona]

10/14/13

Played double header soused it as a rest day.

 

[KangarooNokona]

10/15/13

EXERCISE
Cardio stair master 20 min
Wide-Grip Pull-Down: 3 sets of 10 reps (170, 190, 190)
One-Arm Dumbbell Row: 3 sets of 10 reps (60, 65, 80)
Bent-Over Barbell Row: 4 sets of 10 reps (95, 95, 115, 135)
Deadlift: 3 sets of 12 reps (135, 225, 275)
Close-Grip T-Bar Row: 3 sets of 10 reps (25, 50, 75; used 25lb plates and really concentrated on a squeeze instead of weight)
Behind-the-Neck Pull-Down: 3 sets of 10 reps (85, 100, 115)
Seated Rows: 3 sets of 10 reps (130, 150, 170)
Back Extension: 3 sets of 10 reps (135, 175, 190)
Cardio elliptical 20 min

 

[grubd]

I tried using 25s but it is hardly feasible. I got that tip when I was looking at peoples' form online. I'll post up the pic of what I mean later.

 

[KangarooNokona]

I tried using 25s but it is hardly feasible. I got that tip when I was looking at peoples' form online. I'll post up the pic of what I mean later.

Yea it'd be a lot easier to use a t-Rex row machine but..... Don't got one lol

 

[KangarooNokona]

10/16/13

EXERCISE
Cardio 20 min stair master
Incline Barbell Press: 5 sets of 10-12 reps (135 135 185 185 185)
Flat Dumbbell Press: 3 sets of 8-10 reps (70 80 90)
Incline Dumbbell Flye: 3 sets of 10 reps (25 30 40)
Cable Cross-Over: 3 sets of 12 reps (100 110 120)
Decline Bench Press: 3 sets of 8 reps (95, 135, 135)
Straight-Bar Curl: 5 sets of 15 reps (45 45 45 65 75)
Dumbbell Alternate Bicep Curl: 3 sets of 12 reps (30, 35, 40)
Single-Arm Preacher Curl: 3 sets of 10 reps (25, 30, 35)
Hammer Curl: 2 sets of 12-15 reps (35, 40)
Reverse Curl: 4 sets of 15 reps (45, 45, 45, 45)
Cardio 20 min elliptical

 

[KangarooNokona]

10/17/13

EXERCISE
Cardio elliptical 20 min
Leg Extensions: 3 sets of 20 reps (45, 60, 75)
Leg Press: 4 sets of 12 reps (200, 250, 300, 350)
Squat: 4 sets of 6-10 reps (185, 225, 225, 225)
Lunge: 3 sets of 8 steps per leg (95, 95, 95)
Leg Extensions: 4 heavy sets of 10 reps (115, 175, 190, 205)
Cardio elliptical 20 min

 

[KangarooNokona]

10/18/2013

EXERCISE
Cardio 20 min
Lying Leg Curl: 6 sets of 12 reps (40 55 70 85 100 115)
Romanian Deadlift: 3 sets of 10 reps (135 185 225)
Standing Leg Curl: 3 sets of 12 reps (115 130 145)
Leg Press: 3 sets of 12 reps (feet high and wide) (250 300 350)
Standing Calf Raise: 4 sets of 10 reps (body body body)
Calf Raise: 2 sets of 10 reps (210 240)
Cardio 20 min

 

[KangarooNokona]

10/21/13

Morning (5am :/ lol)
EXERCISE
Cardio 15 min
Incline Flyes: 4 sets of 12 (10 25 35 40)
Dumbbell Bench Press: 3 sets of 12 reps (60 70 80)
Leverage Incline Chest Press: 3 sets of 10-12 reps (100 145 175)
Cable Crossover: 4 sets of 12-15 reps (50 60 70 90)

Afternoon
EXERCISE
EZ-Bar Curl: 3-4 sets of 12-15 reps (45 65 85)
Alternating Standing Dumbbell Curl: 3 sets of 10-12 reps (30 35 40)
Spider Curl: 3 sets of 10 reps (65 65 65)
One-Arm preacher Curl: 3 sets of 10-12 reps (25 30 35)
Hammer Curl: 3 sets of 10-12 reps (20 30 35)
Standing Calf Raise: 4 sets of 10-12 (body)

 

[KangarooNokona]

10/22/13

Off day

 

[KangarooNokona]

10/23/2013

Morning
EXERCISE
Cardio 15 min elliptical
Hamstrings Lying Leg Curl: 6 sets of 12 reps (40 55 70 85 100 115)
Romanian Deadlift: 3 sets of 10 reps (185 225 225)
Hamstring Curl: 3 sets of 12 reps (145 160 175)
High-Stance Leg Press: 3 sets of 12 reps (300 325 350)

Afternoon
EXERCISE
Leg Extension: 4 warm-up sets of 20 reps (45 45 45 45)
Front Squat: 4 warm-up sets of 8-10 reps, 3 working sets of 8-10 reps (45 45 95 95 135 135 135)
Hack Squat: 1 warm-up set of 8-10 reps, 3 working sets of 8-10 reps (180 270 360 450)
Walking Lunge: 3 sets of 60 feet (95 95 95)
GLute machine: 2x10 (90 90)

Played a softball game as well tonight

 

[KangarooNokona]

10/24/13

Morning
V-Bar pushdown: 2 warm-up sets of 12-15 reps, 3 sets of 12-15 reps (50 70 90 120 140 160)
Cable Rope Overhead Triceps Extension: 3 sets of 12-15 reps (100 110 120)
Close-grip bench press: 2 sets of 15: (135 185)
Skull crusher: 4 sets of 10: (45 55 65 75)
Dips: 3 sets of 10: body
Cardio 10 min elliptical

Afternoon
BB Shoulder Press: 4 sets of 6-10 reps (45 65 96 115 135)
Side Lateral Raise: 4 sets of 10 reps (20 25 30 35)
Front Dumbbell Raise: 3 sets of 10 reps (30 40 50)
Bent-Over Dumbbell Raise: 4 sets of 10 reps (15 20 25 30)
Superset
Trap bar shrugs: (160 on all 7 sets)
Db Standing curl, into Arnold press 7x10: (40lb on all 7)

 

[KangarooNokona]

10/25/13

Rest day

 

[KangarooNokona]

10/27/13

Close-grip pulldown: 4 sets of 10-12 reps (55 85 100 130 145)
Single arm Bar Row: 3 sets of 10-12 reps (25 25 25)
One-arm dumbbell row: 3 sets of 10-12 reps (60 65 65 65)
Leverage Iso Row: 3 sets of 10-12 reps (100 115 140)
Underhand Cable Pulldowns: 3 sets of 10-12 reps (170 190 190 190)
Seated cable row: 7 sets of 10-12 reps (100 120 140 160 180 190 190)
Decline sit-up 6x12
Side twist 1x100 (50 per side)

 

[KangarooNokona]

10/28/2013

EXERCISE
Dumbell Incline Flyes: 1 warm-up set of 12 reps (15)
Dumbbell Incline Flyes: 4 sets of 12 reps (25 30 35 40)
Dumbbell Bench Press: 3 sets of 12 reps (60 70 80)
Leverage Incline Chest Press: 3 sets of 10-12 reps (130 175 200)
Cable Crossover: 4 sets of 12-15 reps (50 60 70 80)

 

[KangarooNokona]

10/29/13

Rope Pushdown: 3 warm-up sets of 10-12 reps (100 120 130)
Close-Grip Bench Press: 2-3 sets of 10-12 reps (135 135 185 185)
Rope attachment overhead tri ext: 3 sets of 10-12 reps (100 120 130 140)
Dips: 7 sets of 10-12 reps 30 seconds rest between sets (body)
Skull crushers 3x10 (65 65 65)
EZ-Bar Curl: 3-4 sets of 12-15 reps (45 65 85 105)
Alternating Standing Dumbbell Curl: 3 sets of 10-12 reps (35 40 45 50)
Spider Curl: 3 sets of 10 reps (45 65 85)
Bb curls: 3 sets of 10-12 reps (65 85 105)