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Wed--Home


Light Back

BarBell Rows
12,12,13,13,10, x 245
15,11,10, x 225

Cardio Bike
24min 6.64 miles
Regular Cardio

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sat--Gym

Quads

Hack Squat
10,12, x 270

Leg Press
14,14,13,14,12 x 710

Leg Extentions
17,15,17,16, x 285

Hams

Lying Leg Curls
14.10.10.9 x 125

Calfs

Seated Calf Extensions
17,17,17,15 x 190

Bi's

Bi Curl Mach
12,10 x 155
10 x 140

Drag Curls
16,13,13 x 125

Well I started out intending to to hack squats But mt knee sounded like that Rice Krispis cerial SNAP CRACKEL and POP, so did press instead. Good workout.

Sunday--Gym

Chest

Hammer Press
12,9, x 250
10 x 230
11,9, x 200

Hammer Decline
15,14,13,12,13 x 270

Shoulders

Smith Seated Press
10,7, x 160
8,7, x 140

Mach Press inside grip
14,14,13,13,12 x 95

Tri's

Mach Dips
15,13,15,16,16, x 150

added some rope pulldowns

What a shitty workout. Well first I had to help my sis all day yesterday move, from a first floor place to a 3 story place. Dam not to many in SoCa. but she found one. Then ended up eating like crap, well more like not eating I should say. After seeing 0311's video on D.B. press I felt inspired to try them today, since I have'nt ever thought about doing them before. Warmed up starting at 40's and worked up to 85's. I grabed the 95's brought them over to the bench, picked up my left first. When I picked up the right one it barely hit my shin, but twisted the d.b. away from me alittle and ended up pulling a muscle in my bicep. So much for my attempt at D.B. Presses So anyway ended up just going a bit lighter.

Yesterday--home

Cardio bike
25 min 6.49 miles
regular


Today--Home

Back

Rack Pulls
Pins Set Below Knees
12 x 365
11,12,10 x 415
6 x 465

Barbell Rows
12,15,14,15 x 225

added some shrugs

Cardio Bike
32 min 8.31 miles

Took it easy,right bi still a little sore from yesterday

Cardio--Day

25 min 8.52 miles
H.I.I.T


You would think that a 14hr day, unloading about 16,500 lbs of stuff at high altitude would be enough cardio.

Wed--Home--light

Quads

Squat
17,15,17,15,15, x 210

Vert Leg Press
15,12,17 x 325

Bi's

Drag Curls
17,15,16,13 x 135
+ a little d.b. work

O.K. Well decided to try and add squats again, but I'm starting from the bottom and will slowly work my way up. Right now just want concentrate on form, going low and NOT HURTING MY STINKING KNEE AGAIN. Going to take the next 2 days off

Sat--Gym

Chest

Bench Press
12,10,10,7 x 245

Smith Incline
12,10,9,9 x 180

Shoulders

Hammer strengh
super incline
18,16,14,10,11 x 140

D.B. Press
15,16,13 x 65's

Tri Dip Mach
15,16,15,17,15 x 165

also added rope pulldowns

Yesterday--P.M. Cardio

26 min 6.55 miles
Regular Cardio Bike

Today

Back

T-Bar Rows
12,11,10,11,10 x 165

Hammer Pull Down
12,12,10,11,12 x 290

Wide Grip PullDowns
11,12,12,12,12 x 180

Bi's

Curl Mach
12,14,11,11,9 x 140

Seated D.B. Curls
15,12,13,12 x 35's

Had a good workout. Did my 4A.M. thing, so nice not having to deal w/ anybody at that time. Also did my bi's since I had some extra energy and can now just focus on legs tomorrow. I think I'll stick w/ this for about 3-4 weeks still seing results, and thats when my supps will finish so I'll have to scale back some

Monday--Gym

Quads

Leg Press
20,15,15,17,15 x 720

Free Motion Squat
Thingamajig
10 x 450
11,10 x 540

Leg Extensions
15,14,17 x 285

Hamis

Seated Leg Curl
11,11,11,11, x 205

Calfs

Seated Calf Mach
19,17,12 x 190
13,13, x 180

Felt good lots of energy, And yes leg presses are done all the way down, wouldnt be caught dead doing 6 in range of motion B.S.

Wed--Home Light day

Chest

Decline Bench Press
10,10,8 x 275
10,7 x 255

Shoulders

Seated B.B. Press
17,15,12,10 x 155

Back

B.B. Rows
12,12,13,12,11,10 x 255

Good quick mid week workout. It sure is nice having all my wieghts at home