Lat Pulldown (Under) - 85x15, 100x15, 115x8, 130x8, 160x7
T Bar Row - 70x15, 90x12, 115x8, 135x6
DB Deadlifts - 50x15, 50x15, 70x10, 70x10
Close Grip Row (High) - 85x12, 100x12, 100x12
Glute Ham - 4 x failure
Leg Curl (Seated) - 55x15, 70x12
20 mins cardio on stairmaster
Wednesday, June 23, 2010
Monday, June 21, 2010
Chest and Biceps
Incline BB Press - barx15, 95x15, 115x8, 135x8, 155x6, 155x6
Incline DB - 35x15, 45x12, 50x10, 55x10
Flat DB Fly - 30x15, 35x12, 40x10, 40x10
Incline DB - 35x12, 40x12, 60x6, 65x6, 70x6
Cable Curl - 60x15, 90x10, 100x10, 100x10
1 Arm Preacher - 15x15, 20x12
Another tough workout..felt like the all the blood was rushing to my chest, but thats what makes it grow right? ;) haha arm strength has REALLY come along since I started in Feb so def happy with that...back and hammies tomorrow
Incline DB - 35x15, 45x12, 50x10, 55x10
Flat DB Fly - 30x15, 35x12, 40x10, 40x10
Incline DB - 35x12, 40x12, 60x6, 65x6, 70x6
Cable Curl - 60x15, 90x10, 100x10, 100x10
1 Arm Preacher - 15x15, 20x12
Another tough workout..felt like the all the blood was rushing to my chest, but thats what makes it grow right? ;) haha arm strength has REALLY come along since I started in Feb so def happy with that...back and hammies tomorrow
Sunday, June 20, 2010
Squat forever day
Hack Squat - emptyx15, 90x12, 140x8, 180x8, 230x6
Barbell Squat - 95x15, 115x12, 135x10, 185x10
Sissy Squat - bwx20, bwx17, bwx15, bwx15
Split Squat - 50x12, 50x12, 50x12
Unilateral Leg Press Calf Raise - emptyx20, emptyx20, emptyx17, emptyx15, emptyx15
Bike 30 mins @ 140 HR
Holy crap....that about explains the day right there. Quads were completely engorged with blood by the time I finished up. Sissy squats burn like a mother!! Was wobbling all over the gym haha, this combined with the reduced carbs starting today def had me spent afterwards, but I knew I worked hard.
Barbell Squat - 95x15, 115x12, 135x10, 185x10
Sissy Squat - bwx20, bwx17, bwx15, bwx15
Split Squat - 50x12, 50x12, 50x12
Unilateral Leg Press Calf Raise - emptyx20, emptyx20, emptyx17, emptyx15, emptyx15
Bike 30 mins @ 140 HR
Holy crap....that about explains the day right there. Quads were completely engorged with blood by the time I finished up. Sissy squats burn like a mother!! Was wobbling all over the gym haha, this combined with the reduced carbs starting today def had me spent afterwards, but I knew I worked hard.
Friday, June 18, 2010
Shoulders and Triceps
Seated Bar Press - 95x15, 95x15, 105x8, 115x8, 115x8, 135x6<~~ PR
Seated Side Lateral (machine) - 40x15, 50x10, 70x10, 80x10
Front Raise - 20x15, 25x12, 25x12, 35x10
Triceps Pressdown - 85x15, 100x15, 115x10, 130x10
DB Extension - 40x15, 50x12, 50x12, 55x12
Unilateral Under Pressdown - 25x15, 35x12
Amazing workout!! Numbers up across the board. Had Carl spot me for last set of seated press, only need help on 6th rep. Started posing in between sets, and noticed major separation between 3 heads and traps, got the adrenaline kicked in and kept going as hard as I could. Did some posing afterwards, and was really excited to see some things starting to dial in. Ready to hit the last 8 weeks running hard to the finish!!
Seated Side Lateral (machine) - 40x15, 50x10, 70x10, 80x10
Front Raise - 20x15, 25x12, 25x12, 35x10
Triceps Pressdown - 85x15, 100x15, 115x10, 130x10
DB Extension - 40x15, 50x12, 50x12, 55x12
Unilateral Under Pressdown - 25x15, 35x12
Amazing workout!! Numbers up across the board. Had Carl spot me for last set of seated press, only need help on 6th rep. Started posing in between sets, and noticed major separation between 3 heads and traps, got the adrenaline kicked in and kept going as hard as I could. Did some posing afterwards, and was really excited to see some things starting to dial in. Ready to hit the last 8 weeks running hard to the finish!!
Thursday, June 17, 2010
back and hammy day
Lat Pulldowns (Over) - 80x15, 95x15, 120x8, 125x8, 150x8
Deadlifts - 115x12, 135x12, 205x8, 225x8, 275x5 drop 225x4, 225x5
HS Iso Row - 1platex15, 2platesx12, 2.25platesx10, 3platesx10
Straight Arm Pulldowns - 60x12, 70x12, 80x10
Leg Curl - 60x15, 60x15, 75x10, 75x10, 80x8
DB Stiff Leg Deadlifts - 45x15, 45x12
Started using Pink Magic from USPLabs today...amazing workout combo'd with prime and quake, was able to lift some heavy weight like nothing except for lower body. Had some inner thigh pain and tightness that affected my deads...still pretty solid lifts overall
Deadlifts - 115x12, 135x12, 205x8, 225x8, 275x5 drop 225x4, 225x5
HS Iso Row - 1platex15, 2platesx12, 2.25platesx10, 3platesx10
Straight Arm Pulldowns - 60x12, 70x12, 80x10
Leg Curl - 60x15, 60x15, 75x10, 75x10, 80x8
DB Stiff Leg Deadlifts - 45x15, 45x12
Started using Pink Magic from USPLabs today...amazing workout combo'd with prime and quake, was able to lift some heavy weight like nothing except for lower body. Had some inner thigh pain and tightness that affected my deads...still pretty solid lifts overall
Chest/Biceps from yesterday
Incline DB Press - 35x15, 45x12, 55x8, 60x8, 65x8, 70x5 drop 60x2
BB Bench Press -95x15, 95x15, 135x10, 135x10
Chest Dips - bodyweightx20, bwx15, bwx12, bwx12
BB Curl - 40x15, 40x15, 60x6, 70x6, 80x6
Hammer Curl- 20x15, 25x10, 25x9, 30x8
Concentration Curl -20x15, 25x12
Decent workout, was in a different gym so ended up having to do hammer curls instead of rope curls. Focused on hitting brachialis as well as the biceps. Strength overall seems to be holding, some days I can lift more than others, and energy and endurance during the workout is still pretty good.
BB Bench Press -95x15, 95x15, 135x10, 135x10
Chest Dips - bodyweightx20, bwx15, bwx12, bwx12
BB Curl - 40x15, 40x15, 60x6, 70x6, 80x6
Hammer Curl- 20x15, 25x10, 25x9, 30x8
Concentration Curl -20x15, 25x12
Decent workout, was in a different gym so ended up having to do hammer curls instead of rope curls. Focused on hitting brachialis as well as the biceps. Strength overall seems to be holding, some days I can lift more than others, and energy and endurance during the workout is still pretty good.
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