System Reboot

Ok finally got my butt back in gear after not going to the gym for over a month, and pretty much eating like crap. Got the calorie tracker rebooted on my phone and hit some legs today!

Squat - 2 warm, 135x10, 185x10, 200x10
Leg Extension - 1 warm, 125x6, 140x6, 160x6
Seated Leg Curl - 3 warm, 105x8, 105x8
Bar Lunge - 1 warm, 95x10, 95x10
Seated Calf Raises - 2 warm, 50x20, 50x15

day before...

taken before first meal

PANIC WEEK!!! ahem..Peak Week I mean

Here we go!! final week...was able to get everything straight at work so i dont have to worry about that while im gone....sodium loading def makes you want to drink more water fast haha, feeling ok still. have had really good workouts the last few days....found a golds gym near the hotel for thurs, just ready to get through these next few days

Peak Week Training

Ok this is what I decided to do for peak week training....let me know if changes needed

Mon(Legs) - leg extensions, leg press, hack squat, lying leg curl, seated leg curl, walking lunge
Tues(Back/Bis) - pulldowns, t bar row, straight bar pulldown, hammer, cable, close grip
Weds(Chest/Delts/Tris) - incline db, incline fly, db press, side lateral, pressdown (rope), extension
Thurs(Upper Body) - cable crossover, rope pulldown, db con curl, pressdown, side lateral

back/hammies

good workout...i think in part due to not using prior logs to see what i lifted and try to match it. i went more for feel of the muscle and making sure they got enough stimulation with the weight i used

Pullups - 4xfailure
Bent Over Row - 95x15, 95x15, 115x8, 135x8, 165x8
Rope Pulldown - 40x15, 55x15, 65x12
Stiff Leg DL - 95x15, 115x12, 135x8, 165x8, 185x9
Lying Leg Curl (feet together) - 30x15, 35x15, 40x12, 45x12
Unilateral Seated Leg Curl - 30x15, 40x12

Posing, LISS on bike 45 mins

chest and bis

for some reason, been having a better overall workout with chest/bis then on other days....hmmm good pumps all the way through, arms and chest were bulging out to say the least (insert arnold's comment about "da pump") lol

Flat Db Press - 35x15, 45x12, 55x8, 65x8, 70x8, 75x8
Slight Incline Db Press - 35x15, 45x12, 55x10, 60x10
Incline Fly - 25x15, 30x12, 35x12, 35x10
Hammer Curl - 25x12, 30x12, 35x6, 40x5, 40x5
Close Grip Curl - 40x15, 50x12, 50x12, 50x10
Unilateral Cable Curl - 10x15, 25x11

ab work, posing routine practice, 45 mins cardio

2 weeks

Weighed in at 148.0 this morning

back/hammy sammich

Pullups - 4xfailure
Bent Over Row - 95x15, 95x15, 135x8, 155x8, 160x6
Rope Pulldown - 40x15, 55x15, 70x12, 70x10
Stiff Leg DL - 95x15, 95x12, 135x8, 155x8, 185x10
Lying Leg Curl (feet together) - 30x15, 35x15, 40x12, 45x10
Unilateral Seated Leg Curl - 25x15, 35x12

Pumpin up chest/bis

Much better workout today...feeling really good, pushed some good weight, some higher than the last time i did chest. did 35 mins on the bike and posing afterwards...20 days and starting to get down to the wire

Flat Db Press - 35x15, 45x12, 55x8, 60x8, 65x8, 75x8
Slight Incline Db Press - 35x15, 40x12, 50x10, 65x10
Incline Fly - 25x15, 30x12, 35x12, 35x12
Hammer Curl - 25x12, 30x12, 35x6, 35x6, 40x5
Close Grip Curl - 40x15, 50x12, 50x10, 60x8
Unilateral Cable Curl - 10x15, 25x11

3 wks away & 146.0 lbs

quads/calves

really starting to feel like im in the homestretch...i say that because today was the most physically exhausting, physically demanding workout of my life....started feeling really tired and out of it after finishing front squats...it really hit me after warmups on leg press, but still continued to add plates and go with it...walking lunges finished me off...did some posing after calves

Front Squat - barx15, 95x15, 135x8, 155x8, 165x8, 170x8
Leg Extension - 100x15, 105x12, 125x10, 130x10
Leg Press - 2 platesx15, 6 platesx10, 8 platesx10, 10 platesx10
Walking Lunges - 80x12, 90x12, 100x10
Leg Press Calf Raise - Rest Pause/Drop Set workout

Shoulders/triceps

DB Press - 35x15, 45x12, 50x8, 55x8, 55x7, 55x7
Upright Row - 40x15, 50x15, 60x10, 60x10, 70x10
Rear Delt Machine - 40x15, 50x12, 50x12, 50x12
Skullcrushers - 40x15, 50x13, 60x10, 60x8
Triceps Kickback (low cable pulley) - 10x15, 15x12, 15x12, 15x12
1 Arm Rope Pressdown -15x15, 25x12

Back/Hammies - 7/20

Very good workout considering I pulled about the same amount of weight as the other day with 25g fewer carbs.

Pullups - 4xfailure
Bent Over Row - 95x15, 115x12, 135x8, 155x8, 155x8
Rope Pulldown - 45x15, 55x12, 60x12, 70x10
Stiff Leg DL - 95x15, 95x12, 135x8, 155x8, 185x8
Lying Leg Curl (feet together) - 30x15, 35x15, 40x12, 45x10
Unilateral Seated Leg Curl - 25x15, 35x12

chest/biceps

Flat Db Press - 35x15, 45x12, 55x8, 60x8, 65x8, 75x8
Slight Incline Db Press - 35x15, 40x12, 45x10, 60x10
Incline Fly - 25x15, 30x12, 35x12, 35x12
Hammer Curl - 25x12, 30x12, 35x6, 40x6, 40x6
Close Grip Curl - 30x15, 40x10, 60x10, 60x9
Unilateral Cable Curl - 10x15, 25x11

Quads/Calves

Back to the grind, this time without the hindrance of food poisoning. Energy was ok, still able to crush it. Really focused on squeezing the legs in between sets to hopefully bring in some more detail.

Front Squat - barx15, 95x15, 135x8, 155x8, 165x8, 185x8
Leg Extension - 100x15, 110x12, 125x10, 135x10
Leg Press - 2 platesx15, 6 platesx10, 8 platesx10, 10 platesx10
Walking Lunges - 90x12, 100x11, 110x10
Leg Press Calf Raise - Rest Pause/Drop Set workout

4 weeks