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Cardio--Day

28min 8.19 miles bike

Is it almost Sat yet?

Cardio-day

28 min 8.85 miles bike

first attempt at hiit. Whooowho gym day tomorrow.

Sat--Gym

Chest
incline smith
10,10,6 x 230
10,11 x 180

Hammer bench
13,11,9 x 180

Shoulders
hammer press
10,11,11 x 180

Seated D.B. press
14,16,13, x 60

Tri's
ast dip mach
10,9,10,9


Good trainig session, also I did a little more then log, just didnt log it.

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Yesteday-P.M. Cardio
21 min. 7.22 miles

Not sure what to call it, but its a little warm-up then sprint for 2 min, back down 2 min, then sprint......for 20 min. I guess it's sorta like H.I.I.T.



Sunday--Gym

Back

B.B. Rows
9,10,10,10 x 275

T-Bar Rows
8,10,7,6, x 180

Hammer pull down
15,14,14,12 x 270

Wide grip Pull down
17,15,15, x 150

Bi's

Curl Machine
13,7, x 170
8,7, x 155

D.B. Curls
12,10, x 40

Good training session today, had some good energy, felt better then yesterdays session. Also did bi's today to get them out of the way. Feel like doing an all out leg blast tomorow, but I know once I get to the gym it does'nt ever seem to happen.

Yesterday P.M. Cardio

24 min 8.27 miles


Monday--Gym

Quads

squat
7,9, x 295 f'n done--explain below

Hack squats
6,8,9, x 410

Leg press
24 x 540
17,12,11, x 630
21 x 450

Leg extensions
14,12,13, x 220

Hams
seated leg curl
10,9,10,10 x 220

Calfs
Seated Calf
13,14,12,12, x 210


Well I'll probably catch crap for this, but I'm done squatting. No problem w/ hack asg. in fact sometimes I mistakenly bottom out. No problems w/ leg press going knees to chest. But almost every f'n time I squat, weather it's box or going just below parallel, my f'n knee hurts. Then it's sore for 2-3 days after. I've tried everything short of wrapping them up, just feel at this time they are not worth it. If I do it will just be light weight high reps. Other then that had a great work-out.

Wed--Gym

Chest
Smith Mach flat
10,9,6 x 270
10 x 230
Decline hammer
15,14,12,9 x 270

Shoulders
D,B, Press
15,18,18 x 70
hammer press
10,10, x 180

Back

Hammer Lateral pull
15,15,11,12 x 270
wide grip pulldown
15,14,12, x 195

Tri's
rope pull down
20,14,14,12,12 x 130

Well knew I was going to have a long work day so I went to the gym at 1:30 am. sorta just winging it. Really had alot of energy considering the time.

added P.m. Cardio
28 min 8.67 miles
bike H.I.

Cardio--Day

27 min 8.46 miles

Bike Reg. cardio

LOL, yeah, I saw those too. Sure helps his cause that he was juicing before that contest as per his previous posts. I thought it was extremely funny that he put down in his initial cutfest posts that he only takes ON 100% whey for this contest. And his "pot belly" had some light abs sketched on there. LOL..

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If thats his real pot belly, I gladly trade mine for his. Don't get me wrong, I wouldnt even be upset if I came in dead last, but no way in hell I'm I coming in behind someone who cheats

Sat-Gym

Chest
Hammer mach
8,8,6, x 250
12 x 180

Added
some D.b. bench work

Shoulders
Smith mach
13,8,8,6, x 180

added
seated d.b. press

Tri's
tri pull down
11,10, x 110
9 x 100

added
assisted dips.


Well I guess on paper training looks a little better then it felt. Had little strength. I contribute that to walking around Sea World for about 9 hours yesterday. I had a good meal before I left the house. I brought 2 muscle milks, but that was hardly enough. You would think with all the fish there, that you could find a nice grilled fish sandwich somewhere. LOL. Anyway by 6:30 or so I started getting seriously irritated by everything cause I'm starving. So by this time were leaving to get something to eat, If you have ever never been to San-Diego there is food EVERYWHERE. But noooooo to very indecisive women in the car couldn't decide what they wanted. We drive to two places both had waiting times of almost an hour. I seriously started to walk of in the direction of a supermarket to get something to eat. Finally found somewhere to eat. Of course they're like "God, you don't have to be such an ass". About the closest I've come to losing it. LOL




Added P.M.Cardio
36 min 9.28 miles bike