Jai's Health and Fitness: Wednesday Workout Log - 30 Days of HIIT Day 9 - Arnold Blue Print Day 1

Wednesday, March 5, 2014

Wednesday Workout Log - 30 Days of HIIT Day 9 - Arnold Blue Print Day 1

Grand Opening at YouFit Mesquite! First day at my new job! Access to full set of equipment, instead of just bodyweight exercises, so I started the Arnold Blueprint for building muscle mass, as well as continuing my 30 days of HIIT, and Daily Yoga. Hey, I get paid to be at the gym, so why not hit it HARD!!?

20 Minute Daily Yoga for Body Toning Routine
30 Days of HIIT Day 9 - Planks!

20 Second Plank
20 Second Elbow Plank
40 Second One Arm (20 Second each Arm)
20 Second Elbow Plank
20 Second Plank

Arnold Blueprint Day 1

Barbell Bench Press

Set 1 - 135lb - 25 Reps
Set 2 - 135lb - 11 Reps
Set 3 - 135lb - 10 Reps
Set 4 - 135lb - 7 Reps
Set 5 - 135lb - 6 Reps

Barbell Incline Bench Press

Set 1 - 95lb - 20 Reps
Set 2 - 95lb - 12 Reps
Set 3 - 95lb - 10 Reps
Set 4 - 95lb - 8 Reps
Set 5 - 95lb - 6 Reps

Superset - Dumbbell Flys/ Bent Arm Dumbbell Pullover

Set 1 - 25lb - 20 Reps/ 30lb - 25 Reps
Set 2 - 30lb - 12 Reps/ 30lb - 12 Reps
Set 3 - 30lb - 10 Reps/ 30lb - 10 Reps
Set 4 - 30lb - 8 Reps/ 30lb - 8 Reps
Set 5 - 30lb - 6 Reps/ 30lb - 6 Reps

Chin Ups - I'm not very good at these, yet!

Set 1 - 4 Reps
Set 2 - 3 Reps
Set 3 - 3 Reps
Set 4 - 3 Reps

Superset - Bent Over Barbell Row/ Bent Over 2 Dumbbell Row

Set 1 - 70lb - 20 Reps/ 25lb - 20 Reps
Set 2 - 70lb - 12 Reps/ 25lb - 12 Reps
Set 3 - 70lb - 10 Reps/ 25lb - 10 Reps
Set 4 - 70lb - 8 Reps/ 25lb - 8 Reps
Set 5 - 70lb - 6 Reps/ 25lb - 6 Reps

Hanging Leg Raise - I suck at these, too. Will attempt modified sets next time.

Set 1 - 10 Reps
Set 2 - 5 Reps

Ok, that is the grand total for today! Keep up if you can!

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