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Cardio --Day

31min 9.11 miles

Well not much to say, its cardio.

Cardio-Day


35 min 10.47 miles

Went pretty easy. I was looking for an arm holder for my mp3 player, but noticed that they only go to 20 inchs, didnt buy it since I'll just outgrow it in a few more months

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Exercise Directory
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Sat--Gym

Bi's
Drag Curls
12+9+7 x 145 R.P.(+2reps+5lbs)

Forearms
Reverse B.B. Curls
15,15, x 100 S.S.(+2reps)

Calves
seated calf mach
12 x 190 D.C.ed (+1rep+5lbs)

Hams
lying leg curls
13,12,8 x 125 S.S.(+1rep)

Quads
Hack Squat
12,12,10 x 360

Added leg extentions
12,14,13,15, x 190

Abs


Would have had a better leg work out if I didnt have a knot in my left quad. Just super tight, can't even do a good stretch. So I jumped on a squat free form type thing? and did 15,15,10 x 450 to try to make up for hack squats. Also lowered the wieght on leg extentions by about 70-90lbs and just really went for feel and control. added a bit more extra stuff, but to lazy to put in log

Cardio--Bike

level 2

35 min 9.89 miles

O.K. so I kicked up the difficulty on the bike

Sunday-Gym (1/2 of mondays workout)

Chest
Hammer Bench
13+7+4 x 260 R.P. (+2reps)

Shoulders
Smith Shoulder press
11,6 x 180
7,7, x 160

Tri's
tri pull down
13,11,8 x 110


Did 1/2 of my Monday split, just have back left. Also for each body part above I have been adding a couple of sets 2-4 of a little lighter, but high rep exercises.

Yesterday--P.M.

Cardio Bike

33 min 9.93 miles

level 2


Monday-- Gym


Back

Low Pully rows
13,14,12 x 165

Hammer low rows
11,12,12,13 x 180

lat pull down
Close grip
10,8,8 x 165

Lat pull down wide grip
11,11,10 x 135

Today's training should only ave been pull downs and rack pulls. But my legs are still sore as f from Sat. The only thing I can think of is that I went super deep asg on hacks or leg extensions I went lighter but super slow and held on top part of rep for a split sec. Either way I decided against rack pulls. Again went much lighter and higher reps on all my exercises but went slow with emphasis on a controlled neg, burns like a mofo.

forgot to log Yesterday Cardio

33 min 9.83 miles

level 2


Today

Cardio Day

35 min 10.76 miles

Level 2

Wed--Home

Bi's
ez bar curls
14,15,14,15 x 115

D.B. Curls
14,15 x 40

Quads
Box Squats
225 x 20
295 x 15
345 x 13,12
295 x 13
225 x 20
145 x 26

Well decided to give myself just a little break with a light work out, cuts going well. BTW ever set your safety pins to high on squats by mistake? talk about waking your ass up LOL

Cardio--Day

23 mins 7.45 miles bike

level 2


Well, I'm really really wanting to start like an A.M. and P.M. cardio sessions of like 20 min each. but the hardest parts going to be getting up at 2:30 A.m. for the first session

Sat--Gym

Chest
incline hammer
10+4+3 x 300 R.P.

added
pec dec
3 x 12-15 x 130 Done slow w/ pause on contraction

Shoulders
Hammer press
9,9,8 x 200 S.S.

Added some D.B. work

Tri's
Rope pull down

forgot weights but did
3 sets of about 15

added

mach asist dips
3 x 12-15

It seems like a crappy training session, but really wasn't. I also split up today's session will do back tomorrow. Well I've been on a cut officially for a month and 15 days, so I have changed my training style just a bit. I'm still implementing rest pause but I also have added some volume work with higher reps in the 12-15 range. It's not cause I belive high rep training is for cutting, it's more that I wanted to do add a slow controlled feel to my training. It's all experimentation, if in a few months I look like crap, well I learned not to do that again.


Added Afternoon Cardio
Bike 25 min 6.68 miles