6/24/05
Cardio
25 mins HIIT on the Elliptical Machine Back Deads warm-up, 8/135 6/185 3/205, working set, 10/235 8/255 6/275 (man did I feal good. my grip is feeling great) BB Row (overgrip aiming for my stomach to hit the mid to lower back) 8/170 6/185 V-Bar Pulldowns 8/150 6/155 5/160 (went to failure on the last one) Seated Cable Row Twist Bar (the twist bar has two grips that go from palms down to palms in) 6/125 6/125 (this is much better on my wrist) Abs Same as before Sups Still taking Over All Analysis I'm going up in weight more and more :D |
6/25/05
cardio, shoulders and traps
Cardio 30 mins in the morning HIIT on Treadmill Shoulders DB Press warm-up, 8/30 6/40 4/50, working set, 5/70 5/75 5/80 5/80 5/85 (might go up next time) DB Lateral Raises 8/30 6/35 DB Rear Lateral Raises 8/25 6/30 Traps DB Shrugs 10/90 10/90 10/95 10/95 (didn't have enough time to add that extra Trap movement. will do next week) Forearms Grips 3 10lbs plates static hold for 20 sec x3 (felt like doing more grip stuff) Sups Nothing to report Over All Analysis getting stronger.RRRRR |
6/26/05
cardio, Bi's, Tri's, Abs
Cardio 35 mins in the morning, HIIT on the treadmill. Bi's DB Curls warm-up, 10/15 8/20 6/25 3/30, working set, 8/35 8/40 6/45 DB Hammer Curls 8/40 6/50 6/50 (going to even out the jumps in weight next time around) Tri's DB Decline Skulls warm-up 8/15 6/20 4/25, working set 8/35 6/40 1 Armed Cable Pushdowns 8/70 6/80 1 Armed DB Overhead Extensions 8/40 6/45 Abs Same as last time I did abs Sups still feeling strong Over All Analysis Feeling good and more six pack showing :D |
6/29/05
Took the 27 and 28th off for some R&R
Legs. Legs Squat warm-up 8/135 6/185 4/225 2/275, working set 8/315 6/335 6/335 (felt like adding an extra warm-up set to warm me up more) Leg Press 8/660 6/690 (went up a little on both. I think the extra warm-up helped) DB Stiff Leg Deads 8/225 6/235 6/235 Calves Standing Calves Raises 8/395 8/395 8/395 (all the plates, all the time :D ) Seated Calves Raises 8/215 8/225 8/225 (might see if I can do 225 for 3 sets Sups Nothing to report Over All Analysis my legs are feeling great and the R&R helped on the recovery for my legs |
7/1/05
couldn't get to the gym yesterday because of work. :mad:
Chest Cardio morning light 30 min Elliptical Machine. Chest DB Incline Press warm-up 8/45 6/55 4/65, working 8/95 6/100 6/100 (I'm lowering the weight so I can work more on flexing) DB Press 8/95 6/100 6/100 PecDeck 8/135 8/135 Forearms Plate Grabs 3 10lbs plates static hold for 20 sec x3 Sups Still taking them Over All Analysis none |
7/2/05
cardio, back, abs
Cardio 25 mins HIIT on the Elliptical Machine in the morning Back Deads warm-up, 8/135 6/185 3/205, working set, 10/245 8/265 6/285 (feeling stronger, I love back days) BB Row (overgrip aiming for my stomach to hit the mid to lower back) 8/180 6/190 V-Bar Pulldowns 8/150 6/155 4/160 (went to failure on the last one) Seated Cable Row Twist Bar (the twist bar has two grips that go from palms down to palms in) 6/125 6/125 Abs Same as before Sups Still taking Over All Analysis none |
7/3/05
cardio, shoulders, traps and forearms
Cardio 25 mins in the morning HIIT on Treadmill Shoulders DB Press warm-up, 8/30 6/40 4/50, working set, 5/70 5/75 5/80 5/85 5/90 DB Lateral Raises 8/30 6/35 DB Rear Lateral Raises 8/25 6/30 Traps DB Shrugs 10/90 10/90 10/95 10/95 DB Up-Right Rows 8/40 8/40 6/45 (not too bad on the wrist) Forearms Grips 3 10lbs plates static hold for 20 sec x3 (felt like doing more grip stuff) Sups Nothing to report Over All Analysis the weight has been dropping off at a good rate but not as fast as I thought. this could also be because of muscle gains. but I won't say until the last day |
7/4/05
all American day.. "watch out for the guns, they'll get'cha"
Bi's, Tri's, Abs Bi's DB Curls warm-up, 10/15 8/20 6/25 3/30, working set, 8/40 8/40 6/45 DB Hammer Curls 8/45 6/50 5/50(failure) Tri's DB Decline Skulls warm-up 8/15 6/20 4/25, working set 8/35 6/40 1 Armed Cable Pushdowns 8/70 6/80 1 Armed DB Overhead Extensions 8/40 6/45 Abs Same as last time I did abs Sups taking them Over All Analysis nothing |
7/5/05
cardio
Cardio 35 mins in the morning HIIT on Treadmill |
7/7/05
Legs
Squat warm-up 8/135 6/185 4/225 2/275, working set 8/315 6/335 6/335 Leg Press 8/660 6/690 DB Stiff Leg Deads 8/225 6/235 6/235 Calves Standing Calves Raises 8/395 8/395 8/395 Seated Calves Raises 8/225 8/225 8/225 Sups Nothing to report Over All Analysis the end is near |
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