Mark Long Ab Workout - Feels like it works!!!
Posted 3 months ago
This morning’s workout
x12 plank leg reaches (each side)
30 reach for the skies situps
30 rotating with knees crunches
Arm curls - 2x12 @ 6 weight, 12 @ 7 weight
Tricep push down - 2x12 @ 3 weight, 12 @ 4 weight
Pectoral crossover - 3x12 @ 4 weight
Chest press - 3x12 @ 6 weight
Upright row - 3x12 @ 7 weight
Posted 4 months ago
A half-arsed workout this morning :(
5 mins exercise bike
60 + 40 rotating with knees
60 + 40 rotating with knees
40 reach for the skies situps
3x12 plank leg reaches (each side)
20 roman plank twists
2x12 lat pull downs (front and back) @ 6 weight
3x12 chest press @ 6 weight
Posted 4 months ago
Today’s workout
30 twist situps. 30 legs up situps
3x12 chest fly mixed with 3x12 hammer curls
Pectoral crossover - 3x12 @ 4 weight (each arm)
Tricep pull down - 3x12 @ 2 weight
Arm curl - 3x12 @ 6 weight
Side bend - 2x12 @ 7 weight, 12 @ 8 weight (each side)
Chest press - 3x12 @ 6 weight
shoulder press - 3x10 @ 6 weight
Upright row - 12 @ 6 weight, 2x12 @ 7 weight
Posted 4 months ago
Yesterday’s workout
30 situps. 30 twist situps. 30 legs up situps
3x12 chest fly mixed with 3x12 hammer curls
Pectoral crossover - 2x12 @ 4 weight (each arm)
Tricep push down - 3x12 @ 4 weight
Arm curl - 3x12 @ 6 weight
Chest press - 3x12 @ 6 weight
Posted 4 months ago
No gym so far today but here’s an idea of where I spend most of my time
Posted 4 months ago
Upper body today
The gym was very warm today - Gotta speak to body corporate about sorting out the aircon or getting fans put in there!!!
Chest press - 3x12 @ 6 weight
Lat pull down - 3x12 @ 6 weight
Arm curl - 3x12 @ 6 weight
Upright row - 3x12 @ 6 weight
Situps - 30 standard 20 side to side
Pectoral crossover - 2x12 @ 4 weight (each arm)
Lat pull down (back) - 3x12 @ 6 weight
Side bend - 12 @ 6 weight, 2z12 @ 7 weight
shoulder press - 3x12 @ 5 weight
Tricep push down - 3x10 @ 4 weight
Deltoid raise - 2x12 @ 1 weight
Posted 4 months ago
Thursday morning leg workout
5 mins cross trainer
50 legs up situps
Leg extensions - 3x12 @ 6 weight
Outer thigh - 2x12 @ 3 weight (each leg)
Leg press - 3x12 @ 10 weight (move to 11 next time)
Exercise ball squats - 3x12 with black weights
Inner thigh - 2x12 @ 4 weight
Self-confidence comes from self-improvement.Hard work will lead to happiness...
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