Sunday--Gym

Chest

B.B. Bench press
8,7,6 x 275---weak
Decline hammer
16,13,12,10,10, x 270
Smith Mach Bench
15,11,11,9 x 180

Shoulders

Hammer press
10,7 x 180
10,10, x 160
Shoulder press mach
15,10,12, x 110 --Diff grip

Tri's

mach dips
13,14,14,11,10 x 165

Good workout. felt a little weak on the Bench Press. No signs of overtraining yet. figure I'll enjoy the high volume stuff for a bit


Added P.M. Cardio
25 min 7.04 miles
bike regular cardio

Monday--Gym

Back

Rack Pulls
6,6,7,7, x 495

B.B. Rows
11,12,12,12 x 225

Low pulley rows
10,11,11,11 x 240

Wide grip pull down
12,10,9 x 195

added cardio
20 min on stairmaster
76 floors or flights I don't know

I liked todays back work out, nice and simple. Wanted to try the stairmaster today for the first time not to bad exept for the fact that time seems to stand still..or at least slow down while your on the freaken thing.

Yesterday P.M. Cardio
27 min 8 miles
Bike regular cardio


Today Cardio day
22 min 7.66 miles
bike H.I. cardio


Did 1 min bursts and rest like that alot better

Lookin strong joker, and your a cardio monster now huh, very nice.

Thanks, You know I can Honestly say I feel better then I have in years. Between the cardio and my work that I do at 7,000 ft it has helped out alot.


Wed--Gym

Bi's

Curl mach
14,10,9,8, x 160
Standing D.B. Curls
11,11,10 x 50

Forearms
forearm curls
???16,18,18 x 20

Quads

Leg press
15,16,16, x 720
12,13,14, x 810

Leg Extensions
16,17,19,18 x 220

Well did my 1 A.M. workout thing. I felt pretty good, really like that there is no one at the gym at that time. Wed is normally a light/easy home day but did the gym instead.



Added P.M. Cardio
24 min 8.24 miles
h.I. cardio

Cardio--day
30 min 9.69 miles
bike regular cardio

O.k. took yesterday off. looking forard to hitting the gym tomorrow

Sat--Gym

Chest

B.b. bench press
15,10,7 x 225

Incline Smith
13,10,10,10,8 x 180

Flat Smith
11,9,9, x 180

Shoulders

Hammer Press
10,8,8, x 160

press mach
inside grip
7 x 125
11,7,6 x 110

Tri's

Dip Mach
12,13,14,12,11 x 165

Sunday--Gym

Back

B.B. Rows
12,13,12,11 x 245

T-Bar Rows
6,10,10,9 x 180
13,13, x 135

Wide Grip Pull Downs
8,7, x 240
12,11, x 210
16 x 180

Bi's

Curl Machine
just worked down the stack starting at 170 down to 40lbs with 5 seconds break between sets, did that 2 x's

Had a pretty good workout. Chest is somewhat sore from yesterday. Also seems like I have really kicked my metabolism into overdrive, for various reasons couldn't get all my meals in yesterday and dropped to 282 lbs.:wtf:



P.m. Cardio
23 min 7.15 miles
regular cardio bike

Monday--Gym

Quads

Leg Press
17,15,15, x 720
12,11,11 x 810
20 x 450

Leg Extensions
12,13,17,15, x 235
10,12 x 265

Hams

Seated Leg Curl
15 x 190
12,10,9,11 x 205

Calfs

Seated Calf Raises
15,15,16,12,14 x 180

Had a pretty good workout Set the alarm for 3:30am..and said f' it slept in till about 8am. First time in along time. I had just finished a set w/ 810 and someone walked up and asked "mind if I get a set in to" I looked over and it was a little old man about 75yrs old. he just started laughing said it would just crush him. LOL



P.M. Cardio
35 min 9.96 miles
Bike regular Cardio

Yesterday--Cardio
23 min 6.26 miles
Bike

Also 9 hrs walking around disneyland. LOL


Today

Chest

Decline Hammer
15,10,8,7, x 270
11 x 250

Incline Smith
8,8,8,7 x 180
7,7, x 160

Smith Flat
11,8, x 180

Shoulders

Smith Shouder press
7,5, x 160

Hammer Shoulder press
13,10,8,9 x 140

Tri's

tri dip mach
6 x 210
9,10,8 x 195
10 x 180

some rope pull down

Well o.k. training session. Was still alittle tired from disneyland all day. Going to a Casino hotel for the next 2 days so lets see what training I can get in at there "fitness center"