Bodybuilding.net - Bodybuilding Forum

Thanks, I'm trying.



added P.M. Cardio
30min 9.43 miles bike

Tuesday--home

Cardio- 22min 7.08 miles bike

did bi's today instead of tomorow, just incase I have another 14hr day

Bi's
B.B. curls
12,12,12, x 125 S.S.(+9reps) added 1 extra set of 15

D.B. curls
15,15, x 50lbs

__________________
S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Wed---Home 2nd 1/2 of work-out

Quads
Box Squats (16")
10 x 295
10,12,10 x 360

Home vert leg press
15,15,15, x 400

Well sorta crappy work-out, couldnt even do hams. Really rough last 2 days of work, very physical work, drains the crap out of me. Oh well I could probably use a light day.

Cardio--Day


29 min 9.12 miles bike

Cardio-Day

26 min 8.21 miles bike.

whooowho gym day tommorow, feel free to join me I'll be there at 4 A.M.

Sat--Gym

Chest
incline Hammer
12+6+4 x 310 R.P.(+5Reps)

Shoulder
Hammer shoulder press
12+5+3 x 230 R.P.(+3Reps) Pulses

Tri's
assi mach dips
13,11,10 (+13 Reps)

Back Width
Hammer stren pull down
12,10,8,9, x 320 S.S. (+20lbs)

Back Thick
low pully rows
10,9,9,8 x 255 S.S.(+5Reps)

Well really good training day. All reps or weights are up, which is really good since I'm on a strict cutting diet and down 10 lbs. Also added some acc work, just don't want to log it since it's not part of my routine.

Sunday--Gym

Bi's
Hammer Mach curl
11+6+4 x 190 R.P. (+5lbs)

Forearms
D.B. Hammer Curls
15,15,13 x 50 S.S. (+4reps)

Calfs
Seated calf raises
21,18,16 x 205 S.S. (+15lbs+9reps)

So what I have been doing lately is splitting up my monday workout and doing 1/2 or so on Sunday. So for monday this will leave me with quads and hames, I find it's been working for me and I can add a little more volume. I've been really watching for signs of over training and have had none, even w/ the everday cardio.

Monday --Gym

Quads
leg press
21,20,20 x 590 S.S. (+50lbs+9 rep)

extra set
15 x 630

Leg extentions
18 x 205 (+1rep)
16 x 220 (+1rep)
15 x 235 (+3rep)
11 x 250 (-1rep)
14 x 265 (+1rep)

Hams
seated leg curl
15 x 190 (+2reps)
12 x 190 (+2reps)
13 x 190 (+1rep)
13 x 190 (+2reps)


Well good training day, just wanted to mix it up a bit with some volume work, and to be honest also to take a break from doing widow makers. Also just after leg press got on some squat machine type thing and did 3 sets of 13-15 x 450, did them really fast.



added cardio bike
30 min 8.51miles

Cardio--Day

31 min 9.14 miles

So I set my alarm 1/2 hour earlier then my regular 3 A.M. wake-up time so I can start doing A.M cardio on an empty stomach.....I'll try again tomorrow. They really shouldnt have snooze on alarm clocks.

Wed---Home

Chest
Decline B.P.
9,11,9,10,9 x 275 S.S.

Shoulders
D.B. Press
3 x 15 x 40

Rack Pulls
295 x 15
360 x 15
410 x 10
460 x 6
460 x 3

Back Thick
B.B. Rows
15,15,13,15, x 225


Shoulder felt a little funny so went 25lbs lighter on declines, and just did d.b. press for shoulders, skipped C.G.B.P. just didnt want to take a chance at injury. Still a good training day, my body needed a little break anyways