Well here we go with cardio again. I know it seems lame to post up cardio, but it keeps me motivated.This is my weapon of choice at home http://www.pricescan.com/sports/items/item305081.asp strong enuf to hold me. So entered a 3 month transformation contest at another board.

The plan is cardio this month done on off days, next month 6 days a week. then last month will be a.m and p.m. cardio

Today
20 min 6.22 miles

Cardio Day

20 min 6.72miles on bike

Ahh tomorow legs

Sat--Gym

Bi's
Drag Curls
10+6+5 x 140 R.P. (+25lbs)

Forearms
Reverse B.B. Curl
12,12 x 100 S.S. (+4reps)

Calves
seated calve mach
12 x 180 D.C.ed (+20lbs)

Hams
Lying leg curl
13,9,9, x 125 S.S.(+5lbs+4reps)

Quads
v/squat
20,13,13 x 500

extra
Leg Extensions
15,14,12 x 280


Well good day at the gym, On my v squats it sucks cause I'm giving out cause i'm out breath, still end up feeling like I could have done a few more reps

Sunday--Cardio

26 min 7.88 miles recumbant bike



Cardio going better then expected although I did go a tad slower in pace today. Just did something that will make it harder for me to cut. I work for a large food company, the other day I found out they were discontinuing a certain burger brand and were selling them for .04 a case, yes .04cents a case for 12.66lbs of burgers. I ended up buying .20 worth which works out to about 63lbs of burgers.:biglaugh:

Mon--Gym

Chest
Hammer strengh
9,6 x 270
6,3 x 250

Shoulders
Smith mach
12,7,6,4 x 180

Tri's
tri pull down
12,8,4 x 115

Back width
wide grip pull down
12,6 x 180

Back thick
deadlift/rack pulls
7 x 425
5 x 455
4 x 495
1 x 515
2 x 545

Well went way of course of my rest pause type training, For some reason got a major headache on the way to the gym. Started with chest and head started pounding so took a Tylenol and it kicked in just before rack/dead lift so I did alittle extra on dead's. Oh well every training session can't be great. B.t.w. my rack pulls are really closer to dead's since the rack at the gym lets me put the bar very low



Oh well was bored so I added p.m. cardio

25min 8.11miles bike

Tuesday--Gym

Bi's
e.z bar curl
12,8,7 x 125
D.B. Curls
12,11,9 x 45

Forearms
D.B. Hammer Curls
12,12,13 x 50

Calves
seated calf raises
13,13,13, x 270

Well normally done on wed along with hams and quads, but I was bored at home so I went in and did 1/2 my work out, also had a craving to do a little volume work, so tommorow will be just ham's and quads probably high volume, then back to my reg routine on Sat.

Wed--New Gym

Quads
Real hack squat
13,13,9 x 360

Leg Press
15,15,15 x 540

leg extension
190 x 15
210 x 16
230 x 13
250 x 13
250 x 10

Hams
Seated leg curl
15 x 160
12 x 175
12 x 190
8 x 205

O.K. that was fun. Just had a craving to do a little volume work, although I keep the weights down a bit since its a new gym and diff equipment. I can see adding some volume work once in a while to my routine.

cardio Day

20 min 6.76 miles Recumbant bike

My legs are still sore from yesterday, had a 15 1/2 hour day at work so was gonna skip cardio...but remembered the contest.

Cardio Day

25 min 8 miles on bike

Gym day at my new gym tommorow. Really looking forard to it. Also have to thank my Sister for the free membership

Sat--Gym

Chest
Incline Hammer Mach
11+4+2 x 310 R.P. Pulses(+10lbs)

Shoulders
Hammer press (differant then my other gym)
11+4+3 x 230 R.P. Pulses

Tri's
mach dips
10,5,6

Back width
hammer pull down
12,10,9 x 300 S.S.(+10lbs) +1extra set of 7reps

Back thick
low pully rows
9,7,8, x 255 S.S. (+15lbs) +1extra set of 6reps



Got up for the gym at 4.am. Had a good training day at my new gym. Really like that it's open 24/7. Got a free sample of Axis pre-work out product called smash. It seems to work good, the only thing I don't like is you have to take on an empty stomach 30 min before training. I like to have a protien meal before I go to the gym.



Added early P.M. Cardio
20 min 6.05 miles bike