Sunday--Gym (2nd 1/2 of sat training)

Back

T-Bar Rows
8,9,9,7, x 180 S.S.

Hammer pull down
12,10,10,10, x 300 S.S.

Low pully rows
15,12,13, x 210 S.S.

also added

B.B. shrugs


Well I'm officially sick. Both my wife and kid had it, now I do to. So this was all I could muster up. I foresee a very quick light leg session tomorrow.

lucky to be doing anything when you feel like shit....good job

I know try telling your wife" but babe I can't do any yard work I'm sick" enough energy to go to the the though:biglaugh:

Forgot to log cardio p.m. yesterday

37 min 10.06 miles Bike

O.k. I had no plans on going that long, wife bought me a Muscle Mag and got caught up reading.


Monday--Gym

Bi's
Machine curls
8+4+4 x 190 R.P.
D.b. curls
11,10,10, x 35 slow slow

Quads
Leg Press
20,15,18,14 x 630

epic free form thingamajig
13-15 x 4 x 450 done fast

leg extensions
15,15,16, last set 15 pause and 5 more x 205

Calfs
standing calf mach
12,14,11,12 x 210


Well still sick as a dog, actually I did bi's yesterday so I could focus on just legs today, skipped hams. Well I'm currently down 19 lbs from my heaviest. and down 14 lbs since starting S. M. contest. Of course cardio has been a big help, but things I have cut from my diet are about 90% of milk, bread and bread like products, and cheese

Yesteday cardio

30 min forgot how many miles


Today Cardio

25 min 7.60 miles bike.

Well looks like I'll hit the gym at 1 Am since I have to go to my kids game after work.

Wed--Gym

Chest
flat bench
10,8,6, x 245

added
hammer bench
8,6, x 250

Shoulders
D.B. press
18,18,15,12, x 55

tri's
mach dip 12,12,12,11,x 180

Back width
wide grip pull down
14,11,12, x 135

Back Thick
Barbell rows
14,12,12,11, x 235

Today was suppose to be a home day, but my son has an early evening game. So that I could go to the game after work I went to the gym at 1 A.M. before work. Instead of declines(didn't feel comfortable on there bench) I did flat B.p. It's been a long while since I did these, and have gotten real used to doing any bench movements w/ my rack at home...W/ SAFETY PINS IN PLACE. Just have to get used to their bench. Again still doing the higher rep thing. Slow controlled and really trying to focus on the muscle being worked. Anyway got to work and had a short day, was home by noon, didn't even have to train at 1 A.M. oh well

Thursday-Cardio

40 mins 11.68 miles bike

Cardio-Day

26 mins 7.25 miles


whoowhoo gym day tommorow.

Sat--Gym

Bi's
drag curls
13+8+7 x 145

added

d.b. curls
2 x 12 x 32.5

Forearms
Reverse B.B. curl
15,14,15 x 100

Calves
seated calf raises
195 x 12 D.C.ed

Quads
Hack squat
16,16,15 x 330

freeform thingamajig
12,14, x 540
drop sets stripping 90lbs
at a time

Leg extensions
17,17,16,16, x 190

Good training day, but f' I forgot my hams again, will make up tomorrow. Tried something a little different w/ d.b. curls did them seated w/ a lighter weight slow pos/neg but tried to keep my pinkie finger higher then my thumb, if that makes sense.

Hey bro, still doing the 2-way split huh? I see you're doing the cutfest over at BN. With your size, you're in great shape to take home first.

Training wise, especially with a cutting diet, you may get burnt out faster with the 2 day split rest/pausing like you are. If you start to feel like warmed over ass, consider breaking up your days to a 3 day'er, and start straight setting. I find it easier that way since you're not trying to gain mass anymore vs. trying to maintain what you already got. :)