Bodybuilding.net - Bodybuilding Forum

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

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

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

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 )
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

couldn't get to the gym yesterday because of work.

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

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

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

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

cardio

Cardio
35 mins in the morning HIIT on Treadmill

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