Solid workout today, upped some weight and hit all my reps. Also won a free bottle of Core Zap and cannot wait to start it up.
Wide Grip Lat Pulldowns - 90/14, 95/12, 107.5/10, 112.5/8, 117.5/6
Bent Rows - 135/10, 160/8/8/8
Rope Pulldowns - 80/12/12/12
DB Shoulder Press - 35/12, 40/10, 45/8, 55/6
DB Side Laterals - 15/10/10/10/10
20 minutes on treadmill @ 3% incline and 3.5 mph
Monday, June 30, 2008
Saturday, June 28, 2008
6/28 Chest & Arms
Awesome workout. Tricep pressdowns were a bit rough today because i jumped in weight on my first 2 work sets and it killed me on the 3rd set. Other than that seems as though strength is increasing, maxed out the gym's dumbbells for incline db press, not sure whether to increase the time under tension or throw in a drop set to increase the intensity, or to just switch the exercise.
Incline DB Press - 50/14, 55/12, 60/10, 65/8, 75/6
Flat Bench - 135/10, 145/8/6
Chest Fly Machine - 60/12, 65/12/12
Incline DB Curl - 20/12, 25/10, 30/8, 35/6
Tricep Pressdown - 70/12, 75/10, 85/8, 90/4
Cable Curl - 55/10/10, 60/10
super setted w/
Lying DB Tricep Ext - 30/10/10 (2nd set with 30's killed me) 25/10
Hanging Leg Raises - Bodyweight/15/15/15
20 minutes on treadmill @ 3% incline and 3.5 mph
Incline DB Press - 50/14, 55/12, 60/10, 65/8, 75/6
Flat Bench - 135/10, 145/8/6
Chest Fly Machine - 60/12, 65/12/12
Incline DB Curl - 20/12, 25/10, 30/8, 35/6
Tricep Pressdown - 70/12, 75/10, 85/8, 90/4
Cable Curl - 55/10/10, 60/10
super setted w/
Lying DB Tricep Ext - 30/10/10 (2nd set with 30's killed me) 25/10
Hanging Leg Raises - Bodyweight/15/15/15
20 minutes on treadmill @ 3% incline and 3.5 mph
Friday, June 27, 2008
6/27 Legs
A.M weight: 171.5
Waist: 35.5 (Did not think i put on this much abdominal fat, luckily my abdominal fat comes off pretty easily, if only my legs were the same)
Still had a little DOMS in the legs but after leg extensions ans Squats, it was on. I was going so deep I actually managed to rip my boxer shorts during sumo squats. Sipped on 4 scoops Core ABC during the workout
Leg Extensions - 95/10/10/10
Smith Squats - 105/14, 115/12, 155/10, 175/8, 205/6
(Squat rack was being used so i did these with my feet out in front of me to get a deeper range of motion, really smoked the quads)
Leg Curl - 70/12, 80/10, 90/8, 105/6
Sumo Squat - 105/12, 115/12, 115/12, 115/12
Step Lunge - 25/16/16
(I believe these are similar to step ups, which is what i have been doing, correct me if I am wrong)
Calf Raise - 155/16/15/15/15
3 sets for upper abs 21/20/15
20 minutes on treadmill @ 3% incline and 3.5 mph
Diet has been spot on and I feel as though I am getting tighter and more vascular each day.
Waist: 35.5 (Did not think i put on this much abdominal fat, luckily my abdominal fat comes off pretty easily, if only my legs were the same)
Still had a little DOMS in the legs but after leg extensions ans Squats, it was on. I was going so deep I actually managed to rip my boxer shorts during sumo squats. Sipped on 4 scoops Core ABC during the workout
Leg Extensions - 95/10/10/10
Smith Squats - 105/14, 115/12, 155/10, 175/8, 205/6
(Squat rack was being used so i did these with my feet out in front of me to get a deeper range of motion, really smoked the quads)
Leg Curl - 70/12, 80/10, 90/8, 105/6
Sumo Squat - 105/12, 115/12, 115/12, 115/12
Step Lunge - 25/16/16
(I believe these are similar to step ups, which is what i have been doing, correct me if I am wrong)
Calf Raise - 155/16/15/15/15
3 sets for upper abs 21/20/15
20 minutes on treadmill @ 3% incline and 3.5 mph
Diet has been spot on and I feel as though I am getting tighter and more vascular each day.
Wednesday, June 25, 2008
6/25 Back & Delts
Strong workout tonight. Left with a good back pump and my delts were on fire by the end of the workout. Legs are feeling better as the day goes. Should be back to normal by friday for legs.
Wide Grip Lat Pulldowns - 90/14, 95/12, 105/10, 110/8, 115/6
Bent Rows - 135/10, 155/8/8/8
Rope Pulldowns - 60/12, 75/12, 80/12
DB Shoulder Press - 35/12, 40/10, 45/8, 50/6
DB Side Laterals - 15/10/10/10/10
Twisting Oblique Crunches - 20, 20
Hanging Oblique Crunches - 16
20 minutes on treadmill @ 3% incline and 3.5 mph
Wide Grip Lat Pulldowns - 90/14, 95/12, 105/10, 110/8, 115/6
Bent Rows - 135/10, 155/8/8/8
Rope Pulldowns - 60/12, 75/12, 80/12
DB Shoulder Press - 35/12, 40/10, 45/8, 50/6
DB Side Laterals - 15/10/10/10/10
Twisting Oblique Crunches - 20, 20
Hanging Oblique Crunches - 16
20 minutes on treadmill @ 3% incline and 3.5 mph
6/24 Chest & Arms
Have some very painful DOMS in my legs right now other than that everything is good. Waking up with more vascularity in my arms and feeling tighter each day, could be the anabolic pump kicking in. Had a great workout even after working an 8 hour shift. Right shoulder felt awkward on flat bench but I was probably fatigued from the previous exrcise and will lighten the load next week. Sipped on 4 scoops of Core ABC.
Incline DB Press - 50/14, 55/12, 60/10, 65/8, 70/6
Flat Bench - 155/10, 165/8/6
Chest Fly Machine - 60/12/12/12
Incline DB Curl - 20/12, 25/10, 30/8, 35/6
Tricep Pressdown (used Lat Pulldown Tower) - 60/12, 70/10, 80/8, 85/6
Cable Curl - 50/10/10, 55/10
super setted w/
Lying DB Tricep Ext - 20/10/10/10
Hanging Leg Raises - Bodyweight/15/15/15
20 minutes on treadmill @ 3% incline and 3.5 mph
Incline DB Press - 50/14, 55/12, 60/10, 65/8, 70/6
Flat Bench - 155/10, 165/8/6
Chest Fly Machine - 60/12/12/12
Incline DB Curl - 20/12, 25/10, 30/8, 35/6
Tricep Pressdown (used Lat Pulldown Tower) - 60/12, 70/10, 80/8, 85/6
Cable Curl - 50/10/10, 55/10
super setted w/
Lying DB Tricep Ext - 20/10/10/10
Hanging Leg Raises - Bodyweight/15/15/15
20 minutes on treadmill @ 3% incline and 3.5 mph
Monday, June 23, 2008
Monday 6/23 Legs
Awesome workout today. Have not had a leg workout like this in awhile. Reps were smooth and controlled. Sipped on 4 scoops of Core ABC from beginning to finish.
Leg Extensions - 90/10, 90/10, 90/10
Squats - 135/14, 155/12, 185/10, 205/8, 225/6
Leg Curl - 70/12, 80/10, 90/8, 100/6
Sumo Squat - 95/12, 95/12, 105/12, 105/12
Step Lunge - 20/20, 20/20
Calf Raise - 135/20, 135/20, 135/20, 155/16
3 sets for upper abs 15-20 reps
20 minutes on treadmill @ 3% incline and 3.5 mph
Diet for the day:
http://fitday.com/WebFit/PublicJournals.html?Owner=arnold23
Leg Extensions - 90/10, 90/10, 90/10
Squats - 135/14, 155/12, 185/10, 205/8, 225/6
Leg Curl - 70/12, 80/10, 90/8, 100/6
Sumo Squat - 95/12, 95/12, 105/12, 105/12
Step Lunge - 20/20, 20/20
Calf Raise - 135/20, 135/20, 135/20, 155/16
3 sets for upper abs 15-20 reps
20 minutes on treadmill @ 3% incline and 3.5 mph
Diet for the day:
http://fitday.com/WebFit/PublicJournals.html?Owner=arnold23
Wednesday, June 18, 2008
Wednesday 6/18 Full Body #2
Gym was pretty empty so i decided to pair some muscle groups together and alternate sets.
Incline DB Press 70x8,70x8
w/
High Cable Rows 90x8,90x8
Leg exts 90x8,90x8
w/
Lying Hamstring Curls 70x8,70x8
Barbell Curls 60x8,60x8
w/
Overhead Tri Ext 75x8,80x8
Military Press (no back support) 115x8,115x8
w/
Seated Calf Raises 140x8,140x8
Each rep was held for a 2 count at the top of each rep with a 2-3 second negative. Pretty good workout and had an awesome pump going within a few minutes into the workout and all i had was 4 scoops of xtend to drink during my workout.
Currently 19 and 21 weeeks out from my fall competitions.
Incline DB Press 70x8,70x8
w/
High Cable Rows 90x8,90x8
Leg exts 90x8,90x8
w/
Lying Hamstring Curls 70x8,70x8
Barbell Curls 60x8,60x8
w/
Overhead Tri Ext 75x8,80x8
Military Press (no back support) 115x8,115x8
w/
Seated Calf Raises 140x8,140x8
Each rep was held for a 2 count at the top of each rep with a 2-3 second negative. Pretty good workout and had an awesome pump going within a few minutes into the workout and all i had was 4 scoops of xtend to drink during my workout.
Currently 19 and 21 weeeks out from my fall competitions.
Subscribe to:
Posts (Atom)