Training recap for the week of October 8nd:

Monday - Chest:
Incline DB Press - 5x8 75lbs
Flat DB Press - 5x8 75lbs
Peck Deck - 4x8 (Machine was broken, did DB Flys with 55 lbs instead)
Push Ups to Failure - 45
Crunches - 4x25
Leg Raises - 4x25

Cardio for 45 mins


Tuesday - Legs:
Squats (A2G) 5x8 225lbs
Straight Leg Dead Lifts - 5x8 155lbs
Leg Curl (lying) - 4x8 65lbs
Stationary Barbell Lunges - 5x8 105lbs
Leg Extensions - 4x8 110lbs
Standing Calfs Raises (smith machine on calf block) - 4x12 240lbs
Seated Calf Raises - 4x12 140lbs



Wednesday - Back:
High Rows (hammer machine) - 5x8 110lbs a side
Low Rows - 5x8 140lbs
Wide Grip Pulldowns - 5x8 140lbs
DB Pullover - 5x8 60lbs
Barbell Shrugs - 5x8 225lbs
Hyperextensions - 3x10 + 45lb plate

Cardio for 45 Mins

Friday's Training:
DB Curl 5x8 40 lbs
DB Preacher Curls 5x8 30 lbs
Concentration Curls 3x8 30 lbs
Close Grip Press 5x8 185 lbs
VBar Press Downs 5x8 90 lbs
Single Arm Overhead Ext 3x8 20 lbs
Toe Touches 4x25
Knee Ups 4x25

Cardio for 45 Mins

Saturday's Training:
Dumbbell Military Press (NO BACK SUPPORT) - 5 x 8 50 lbs
Seated Front Dumbbell Raises (NO BACK SUPPORT) - 5 x 8 25 lbs
Standing Side Lateral Raises - 5 x 8 25 lbs
Rear Deltoid Machine - 5 x 8 140 lbs
Standing Calf Raises - 4 x 12 240 lbs (smith)
Seated Calf Raises - 4 x 12 140 lbs

Cardio for 45 Mins

This week I was supposed to both increase the reps/sets to 6 sets of 8 reps while at the same time bumping the weight. However I soon realized that on alot of these exercises (especially the dumbbell ones) it was going to be either one or the other. For most of the exercises I tried to increase the weight and up'd the reps to 8 for 5 sets instead of 6.

No weightloss this week that I can mention but my carb day did fall on Saturday so my weight was up a little this morning.

I am also upping my sesamin dosage to 5 caps for a week to see what happens. I ordered a refill and for some reason they sent me two for the price of one, so I figure I might as well see what happens.
Next week we go into the 4-6 rep range.... yay baby!