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Friday--Cardio


Bike--35.5 min 10.5 Miles


Well just another cardio day nothing to report, just staired at the back of the garage door for 35min

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Exercise Directory
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Sat--Gym

Chest
Hammer stren mach
10+5+2 x 260 R.P.

Shoulders
hammer stren press mach
9+7+5 x 250 R.P.

Tri's
Dip Mach
17+11+10 R.P. need to lower wieght

Back Width
Lat pull Down
10+5+6 x 220 R.P.???

Back Thick
Deadlifts
1 x 7 x 385
1 x 5 x 435

Had a good training session. Music sucks need to get an ipod or sum10. Just setting up my baselines again, was thinking of dropping deads for this blast and doing a differnt back exercise but since I had to drop squats, change of plans, keeping deads

Sunday--Cardio

Bike--36min 11 miles


Had lots of energy today, wish it was a lifting day

Cum again??

Well last week when I was gonna do squats, my problem knee acted up on warm-ups. So ended up dropping for this blast, still have leg press and hack squat, just going to use my vert leg press at home. Not to long ago I couldnt even squat 135 w/out pain so I;m just really being carefull with it. You think straps would help?

Before I dropped squats, I had the thought of dropping deads in favor of a differant exercise, but since I dropped sqauts, I didnt want to drop deads to

What kind of squats were you doing as I am too lazy to go and check? Parallel I'm guessing..

You could try doing front squats for a change which will limit the poundages you use. Another viable option is to do some box squats, set 2-4 inches below parallel. Use a wide stance for the box squats. Olympic squats are another safer option you could try.

China squats are a quad burner also. You won't use half as much weight, but it'll target your quads like none other. You use the smith machine with a super close stance. Maybe 6-12" between your feet. Starting off sitting on your calves (rock bottom), you come up ONLY 1/2 to 3/4 of the way up, then sit back down on your calves. This exercise is SUPER SLOW too.

Knee wraps IMO aren't really necessary for a bodybuilder, but it'll take some of the pressure off your knees. Do NOT wrap them very tight because you don't want to throw off your numbers and become dependant on them. I have a pair from pro-wrist-wraps that I absolutely love.

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Maybe I'll try front squats, never tried them before, I was already doing box squats, Its my "Home day" so china squats are out, dont hav a smith mach at home.

Thanx

Monday--Gym

Bi's
Hammer Curl Mach
8+4+3 x 155 R.P.

Forearms
Same mach reverse grip
2 x 7 x 80 R.P.

Calves
Horizontal Calf mach
1 x 12 x 290 D.C.ed

Hams
Lying Leg Curl
9+7+5 x 140 R.P.

Quads
Seated leg Press
1 x 20 x 390
1 x 28 x 390

Leg Extentions
1 x 11 x 175
1 x 12 x 205
1 x 12 x 235
1 x 11 x 265

Well today was suppose to be leg press, but some dumb ass broke it so just did the above. The seated leg press only goes to 390lbs. I'm sure happy I kicked up the cardio, wieghed myself today and gained 5 lbs 301lbs It must be those new supps I'm taking I must be holding some water.

Home--Cardio


Bike 38min 11 miles


Sorta went a little slow, didnt realize, I was distracted by my mag I was reading. This is about the most cardio I've ever done...and I gained wieght..301lbs. Makes no sense..my diet is even cleaner then before I started cardio.

Thursday--Home

Chest
Decline B.P.
10+5+4 x 275 R.P. Pulses

Shoulders
Standing B.B. Press
1 x 16 x 145 S.S.
1 x 12 x 145 S.S.

Tri's
Skull Crushers
14+6+7 x 95

Back Width
Assis Pull Ups
36 Not at once, just try to beat previous times

Back Thickness
Bent Over B.B. Rows
1 x 12 x 225
1 x 12 x 225
1 x 10 x 225 These done w/ 60 sec rest inbetween sets