7/31 Steady State Cardio

20 minutes on the treadmill @ a 7% incline and 3.7 mph.
Adjusted diet a bit so that I was only 7 grams over the 120 grams carbohydrates for today.

7/30 Legs

Awesome workout today, much better than yesterdays workout.

Leg Extensions - 122.5/10/10/10

Squats - 135/14, 155/12, 195/10, 245/8, 285/6 drop 225/6

Leg Curl - 85/12, 102.5/10, 112.5/8, 122.5/7 burn out 90/7

Sumo Squat -175/12/12/12/12

Step Lunge w/ BB - 75/24/24

Calf Raise - 180/20/20/16/16

Hanging Leg Crunches - 10/15/15/10

HIIT on bike 5 min w/up, 10 sprints @ 15 sec level 10 w/ 45 sec level 3, 3 min cooldown

7/29 Back & Delts

Tired going into this workout but got the best out of it. Strength wasn't feeling that high so i added a drop or burn on practically each exercise.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 125/6 drop 90/10

Bent Rows - 135/10, 160/8/8/8, drop 125/ 10

Rope Pulldowns - 105/12/12/12 burn 75/7

DB Shoulder Press - 35/12, 50/10, 55/8, 70/6 drop 50/9

DB Side Laterals - 15/10/10/10/10 drop 5/7

20 min treadmill @ 7% incline & 3.7 mph

7/28 Chest & Arms

Intense workout today, added some burn outs and drop sets.

Flat Bench: 115/14, 125/12, 150/10, 170/8, 190/6

Incline DB Bench: 45/10, 75/8/7 drop set 50/9

Chest Fly: 107.5/12/12/12 burn out 75/8

Incline Curl: 20/12, 25/10, 35/8, 40/6 drop 25/8

Pressdowns: 72.5/12, 77.5/10, 82.5/8, 90/8 burn 70/8

Cable Curl: 95/10/10/11
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Lying DB Extensions: 30/10/10/10

Crunches: 36/26/16/10
33 second plank hold, strong contraction on abs

HIIT on bike, 5 min warm up, 15 sec @ level 10, 45 sec@ level 3, 3 min cool down

7/26 Legs

Crazy workout today, energy, foucs, intensity, and recovery were at peak levels.

Leg Extensions - 120/10/10/10 drop set 90/8

Squats - 135/14, 155/12, 195/10, 245/8, 280/7

Leg Curl - 85/12, 100/10, 110/8, 120/7 burn out 90/7, 60/25

Sumo Squat -165/12/12/12/12

Step Lunge w/ BB - 65/30/30

Calf Raise - 180/20/17/16/15 drop set 135/12

20 mins on treadmill @ 4% incline and 3.7 mph

7/25 Back & Delts

Intense is the only word I can use to describe this workout. Energy was great, strength and stamina were awesome, and HIIT was brutal but whatever it takes to be ready come november 1st and 15th, i will do it.

Changed form on side raises, i used to curl my wrists down with the weight as I came up but found that if I keep my wrist straight throughout the entire rep, my delts get a deep burning sensation.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 125/7

Bent Rows - 135/10, 160/8/8/8, 115/15 (drop set)

Rope Pulldowns - 105/12/12/12, 75/5, 45/8 (burn out)

DB Shoulder Press - 35/12, 50/10, 55/8, 70/6

DB Side Laterals - 15/10/10/10/10, 10/5, 5/6 (burn out)

Side Cable Crunches - 40 lb/30/30

Standing Side Cable Twists - 30 lb/30/30

HIIT! on recumbent bike 5 min warm up @ level 3, 10 sprints @ level 10, 3 min cool down @ level 3

7/23 Chest & Arms

Awesome workout today.

Incline Bench: 115/14, 125/12, 150/10, 170/8, 190/5

Flat DB Bench: 45/10, 75/8/7

Chest Fly: 107.5/12/12/12

Incline Curl: 20/12, 25/10, 35/8, 40/6

Pressdowns: 72.5/12, 77.5/10, 82.5/8, 87.5/7

Cable Curl: 95/10/10/10
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Lying DB Extensions: 30/10/10/10

20 minutes treadmill @ 4% inc and 3.7 mph

7/22 Legs

Solid workout today, energy was not as high as usual and I was at a different gym with different bars and equipment, so weights are probably higher than listed a couple exercises

Leg Extensions - 115/10,120/10/10

Squats - 135/14, 155/12, 195/10, 245/8, 275/6

Leg Curl - 80/12, 100/10, 110/8, 115/6 (machine was a lot more difficult than the one at my regular gym)

Sumo Squat -160/12/12/12/12

Step Lunge w/ BB - 65/26/26

Calf Raise - 180/18/17/16/15

20 mins on treadmill @ 4% incline and 3.7 mph

7/21 Back & Delts

Awesome workout today, recovery between sets seems to get better each workout. Brought down the weight on bent rows, felt like my form was getting a bit sloppy.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 125/7

Bent Rows - 135/10, 155/8/8/8

Rope Pulldowns - 105/12/12/12

DB Shoulder Press - 35/12, 50/10, 55/8, 70/5 (got halfway up on the 6th)

DB Side Laterals - 15/12/10/10/10

Crunches - 50/50

20 minutes on treadmill @ 4% incline and 3.7 mph

7/19 Chest & Arms

Solid workout today, still weighed 169.2.

Incline Bench: 115/14, 125/12, 145/10, 165/8, 185/6

Flat DB Bench: 45/10, 70/8/8

Chest Fly: 107.5/12/12/12

Incline Curl: 20/12, 25/10, 35/8, 40/6

Pressdowns: 70/12, 75/10, 80/8, 87.5/5

Cable Curl: 95/10/10/10
ss w/
Lying DB Extensions: 30/10/10/10

20 minutes treadmill @ 3.5% inc and 3.7 mph

7/18 Legs

15 and 17 weeks out
A.M Weight: 169.2 (felt bloated, will weigh tomorrow morning and get more water in me today)
Waist: 33.75
Awesome workout, rest between sets was shorter than usual and strength is still increasing.

Leg Extensions - 115/10/10/10

Squats - 135/14, 155/12, 195/10, 240/8, 275/6

Leg Curl - 80/12, 95/10, 105/8, 125/7

Sumo Squat -155/12/12/12/12

Step Lunge w/ DB - 30/24/24

Calf Raise - 175/17/16/15/15

20 mins on treadmill @ 3.5% incline and 3.7 mph

7/16 Back & Delts

Great workout, rest was very short and it did not effect strength one bit. Jumped on the scale again this morning after bathroom use and weighed 167.2

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 125/6 (just missed the 7th rep)

Bent Rows - 135/10, 180/8/8/8

Rope Pulldowns - 102.5/12/12/12

DB Shoulder Press - 35/12, 50/10, 55/8, 65/6 (just missed the 7th rep)

DB Side Laterals - 15/10/12/10/10

Hanging Leg Raises - 15/15/10

20 minutes on treadmill @ 3.5% incline and 3.7 mph

7/15 Chest & Arms

Great workout! Finally broke the plauteau of 35's on incline curls, I was so pumped today, once I hit 7 i knew i had more in me and got 10. Feeling great, hopped on the scale for fun this morning and was 168.2, down 1.6 lbs in 3 days, probably water, waist was close to 34 too. We'll see friday on the official weigh in.

Incline Bench: 115/14, 125/12, 145/10, 165/8, 180/6

Flat DB Bench: 45/10, 70/8/7

Chest Fly: 105/12/12/12

Incline Curl: 20/12, 25/10, 30/8, 35/10!

Pressdowns: 70/12, 75/10, 80/8, 85/7

Cable Curl: 90/10/10/10
ss w/
Lying DB Extensions: 30/10/10/10

20 minutes treadmill @ 3.5% inc and 3.7 mph

7/14 Legs

Best leg workout ever. I was not even a bit fatigued, at the most for a few seconds following heavy squats, but intra set recovery was awesome today, again felt like nothing could stand in my way today.

Leg Extensions - 110/10/10/10

Smith Squats - 135/14, 155/12, 195/10, 235/8, 270/6

Leg Curl - 75/12, 90/10, 100/8, 120/7

Smith Sumo Squat - 140/12, 145/12, 150/12, 155/12

Step Lunge w/ Barbell - 65/24/26

Calf Raise - 165/20/17/17/17

20 mins on treadmill @ 3.5% incline and 3.7 mph

7/12 Back& Delts

Core Zap is taking my workouts to a whole new level. Never tired, always focused, strength increasing, and the mindset to always go for more. Also think I'm in the sweet spot with Anabolic Pump after 2 weeks of continuous use.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 122.5/7

Bent Rows - 135/10, 175/8/8/8

Rope Pulldowns - 100/12/12/12

DB Shoulder Press - 35/12, 45/10, 50/8, 65/6

DB Side Laterals - 15/10/10/10/10

20 minutes on treadmill @ 3% incline and 3.7 mph

7/11 Chest & Arms

A.M weight: 169.8
Waist: 34.5

Weight is the same as last week, but waist is down, gaining muscle and losing fat?
Took my first serving of Core Zap today and wow is all i can say. I took 1 Ap and 4 Zap @ 11:55, ate my pre-wo meal at 12:15 and by 12:20 i could feel the mental focus, energy, and thermogensis kicking in. By 12:40 I was just ready to get in the gym and absolutely kill the weights. I am definately looking forward to what this product can bring to my workouts. Got a huge pump in my biceps after the cable curls. I was even focused during my cardio, it felt like 20 minutes flew by. I didn't have extreme energy, but I did not yawn once during my workout and intra-set recovery was phenomenal.

Incline Bench: 115/14, 125/12, 135/10, 145/8, and heres the best part 170/9!

Flat DB Bench: 45/10, 65/8/8

Chest Fly: 100/12/12/12

Incline Curl: 20/12, 25/10, 30/8, 35/6

Pressdowns: 70/12, 75/10, 80/8, 85/6 (very solid controlled reps)

Cable Curl: 75/10, 85/10, 90/10
ss w/
Lying DB Extensions: 25/10/10/10

Trunk Twists w/ 25 plate: 12/12/12 (per side)

20 minutes treadmill @ 3% inc and 3.7 mph

7/9 Legs

Awesome workout today, had some built up frustration that I let go of throughout the whole workout. Focused beyond belief.

Leg Extensions - 105/10/10/10

Squats - 135/14, 155/12, 195/10, 225/8, 265/6

Leg Curl - 70/12, 85/10, 95/8, 115/7

Smith Sumo Squat - 135/12/12/12/12

Step Lunge - 20/24/24

Calf Raise - 165/18/17/16/16

20 mins on treadmill @ 3% incline and 3.7 mph

7/8 Back & Delts

Awesome workout tonight, got past a couple of sticking points with ease and increased weights on most exercises from previous workouts.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 120/7 (got 6 clean reps and cheated a bit on the 7th)

Bent Rows - 135/10, 170/8/8/8

Rope Pulldowns - 90/12, 95/12, 100/12 (95 felt good but i just had to go for 100)

DB Shoulder Press - 35/12, 45/10, 50/8, 60/6

DB Side Laterals - 15/10/10/10/10

20 minutes on treadmill @ 3% incline and 3.7 mph

7/7 Chest & Arms

Solid workout tonight. Told myself I would get past 6 on 35's for inc. db curl's and squeezed out a 7th rep.

Incline Bench Press: 115/14, 125/12, 135/10, 145/8, 165/6

Flat DB Bench: 45/10, 60/8/8

Chest Fly Machine: 95/12/12/12

Incline DB Curl: 20/12, 25/10, 30/8, 35/7!

Tricep Pressdown: 70/12, 75/10, 80/8, 85/6

Cable Curl: 70/10/10/10
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Lying DB Tricep Ext: 25/10/10/10

Crunches - 20/20/20

20 minutes on treadmill @ 3% incline and 3.7 mph

7/5 Legs

Intense workout. Had 45 minute to get it done so rest was short between sets.

Leg Extensions - 105/10/10/10

Squats - 135/14, 155/12, 195/10, 215/8, 250/6

Leg Curl - 70/12, 85/10, 95/8, 115/6

Sumo Squat - 125/12/12/12/12

Step Lunge - 25/20, 20/12

Calf Raise - 155/20/18/20/120

7/4 Back & Delts

A.M Weight: 169.8
Waist: 34.75

Got to the gym about an hour before it closed so rest between sets was a bit shorter than usual but still got in a good workout. WG Lat reps were a bit forced towards the end but i think it was just the thought of having to get my workout done in the time i had.

Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 120/5

Smith Machine Bent Rows - 135/10, 165/8/8/8

Rope Pulldowns - 85/12/12/12

DB Shoulder Press - 35/12, 40/10, 45/8, 60/6

DB Side Laterals - 15/10/10/10/10

Upper Abs - 20/20/15

20 minutes on treadmill @ 3% incline and 3.5 mph

7/2 Chest & Arms

Felt a bit sluggish at the beginning of the workout but picked up intensity as the work went along. Switched incline dumbbell to incline barbell and flat bar to flat dumbbell. Also noticed some quad separation and abs coming in.

Incline Bench Press: 115/14, 125/12, 135/10, 145/8, 160/6

Flat DB Bench: 40/10, 50/8, 55/8

Chest Fly Machine: 70/12, 90/12, 95/12

Incline DB Curl: 20/12, 25/10, 30/8, 35/6 (cannot for the life of me understand why i can't progress on these)

Tricep Pressdown: 70/12, 75/10, 80/8, 85/6

Cable Curl: 60/10, 65/10, 65/10
ss w/
Lying DB Tricep Ext: 25/10/10/10

20 minutes on treadmill @ 3% incline and 3.5 mph

7/1 Legs

Awesome workout today. Still gaining strength and getting tighter. I actually fit into my old dress pants which means i'm down a pant size. Increased weight on most lifts and still hit desired reps with ease. Thinking that tomorrow since I maxed out the gym's dumbbells, i will switch to barbell incline press and follow it up with db flat bench.

Leg Extensions - 105/10/10/10

Squats - 135/14, 155/12, 195/10, 215/8, 245/6

Leg Curl - 70/12, 80/10, 90/8, 110/6
(Controlled and contracted at the top, def going to increase next week)

Sumo Squat - 115/12, 115/12, 115/12, 115/12

Step Lunge - 25/12/12
(Forgot these were meant to be 15, wondering whether i'm meant to do 15 reps total or 15 per leg)

Calf Raise - 155/16/17/15/15

3 sets for obliques 16/16/16

20 minutes on treadmill @ 3% incline and 3.5 mph