Cardio--Home
Bike--37 min. 11.5 miles. Tried to keep up a good pace. Did first shot in quad for T.R.T. Not bad, Doc's prescripe is painless:439: |
Sat--Gym
Bi's B.B. Drag Curls 11+8+7 x 100 R.P.(+10lbs+2reps) Forearms D.B. Hammer Curls 1 x 15 x 45 S.S. 1 x 12 x 45 S.S. (+5lbs+1extra set of 12) Calves Seated Calve Mach 1 x 12 x 160 D.C.ed (+20lbs) Hams 11+6+5 x 125 R.P.(+3reps) Quads Hack/v-squat 1 x 13 x 500 S.S. 1 x 14 x 500 S.S. Abs Machine Crunch down the rack Good training day, on quads I think instead of widow makers I'm going to try to get to 2 sets of 20w/500lbs. Can't really put anymore wieght on machine and it's to light for the 6rep then 20rep widow maker, I don't think this should hurt my progress. |
Monday--Home
Chest Incline B.P. 10+6+4 x 225 R.P. Pulses..first week of these no baseline Shoulders Upright Rows 1 x 17 x 95 S.S. (+10lbs+2reps) 1 x 17 x 95 S.S. (+10lbs+2reps) need to up wieght Tri's C.G. Bench Press 14+8+4 x 225 R.P. (+4reps) Back width rack pull ups 16+11+9 S.S. (same ) Back Thickness Rack Deads 1 x 10 x 455 (+4reps) 1 x 5 x 495 (+2reps) Felt sorta strong today, started drinking 1/2gal milk w/2 on whey mrp's. just sip it all day at work good for an extra 170gr protien. found out I'm going to a 4 day work week m-th. Should work well with d.c. |
Tuesday--Home
Cardio-bike--36min 11.50 miles Would be more effective if I did them first thing in the morning..but F that, not gonna get up at 2:30am and ride a bike:biglaugh: |
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Wed--Home
Cardio--bike 11 miles...37 min. O.k cardio's about as much fun as watching my plants grow:weights: |
Thursday---Home
Bi's b.b. ez curl 11+8+7 x 120 R.P. (+5lbs+2reps) Forearms reverse b.b. curls 1 x 15 x 100 s.s. (+5lbs) 1 x 13 x 100 s.s. (+5lbs) Calves none cant really work them at home well, it's about the only bodypart I can afford to skip once in a while. Hams S.L.D.L. 7 x 160 s.s. (+5lbs) 6 x 230 s.s. (+5lbs) 6 x 250 s.s. (+5lbs) 6 x 260 s.s. (+5lbs) Quads 15in Box squats 225 x 14 295 x 12 360 x 8 400 x 4 Vert leg press 190 x 26 Well I was planning on trying china squats, should have tried them before today, went a2g w/ just bar and my knee yelled at me. So since I didnt know what to do did 15in box squats, which still bring me in low since i'm 6'1". Well found out today starting next month I will have fri, sat, sun off. same money, 4 day week. looking forward to fri, sun gym..w/ no crowds |
sweeet workout mr. strong man :)
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Cardio--Home
Bike--36 min 10.50 miles Look forward to gym tommorow morning |
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