Yesteday--gym

Back

Bent over rows smith mach 5 sets (no loose bar)

Low pully rows 5 sets high reps stack only went to 150 lbs

lat pull down 5 sets high reps

smith mach shrugs 5 sets

Was using the casino gym where we were staying at, not bad I guess



Today

Cardio
33 min 9.67 miles
bike regular Cardio

Was bored, added P.M. cardio
30 min 9.02 miles
bike regular cardio

Sat--Gym A.M.

Quads

Hack Squat
15,13,13 x 360

Leg Press
15,8 x 810
15,10,12 x 720

Leg Extension
20 x 180
20 x 195
25,20 x 210

Bi's

Mach Curls
11,9,9, x 170
12,9,10, x 140

added some bb drag curls

12 hrs later
Cardio--
26 min 7.86 miles
bike

Sunday---Gym A.M.

Chest

Hammer B.P.
15,12,10,10,10 x 200

Smith Flat Bench Press
15,17,17,17, x 180

Shoulders

Hammer Press
18,15,15,10 x 140

Shoulder Press Mach
inside grip
15,17,16 x 110

Tri's

dip Mach
17,15,16,14,15 x 180

StairMaster
20 min

Well felt like going light today. So I decreased weights, upped reps and shortened rest between sets still had a good workout. Had a little extra energy so jumped on the StairMaster for 20 min.

Yesterday
P.M. Cardio
25 min 8.72 miles
H.I.I.T.


Today

Back

DeadLift
10,11,10 x 315

Hammer
low pull
8,9,10,8 x 270

Low pully rows
14, x 240
9,10,12 x 255

Wide grip pulldowns
13,12,12,10 x 195
8 x 180

Shrugs
about 5 sets 250 x 14-17
sorta don't keep track of these for some reason same with abs. Although I never log them they are done on all gym days. Also was gonna do more for deads, but I felt like I strained my lower back. It got really tight on me alomost felt like the one time I did superdrol

Added to ^^^^^^

Afternoon Cardio
25 min 6.68 miles
bike


P.m. Cardio
30 min 8.14 miles
bike


I swear with as much cardio I've done in the last 3 months you would think I'd lean up just a bit. Can't wait to be able to do just a maintainance cardio program

Wed-Gym Early A.M.

Leg Press
15,11,10, x 810
15,12,15 x 720

Leg Extensions
16 x 265
14,13, x 280


Bi's

Curl Mach
16,13,13,10,11 x 140
Drag Curls
18,17 x 100


P.M. Cardio
27 min 7.70 miles
bike regular Cardio


Well Thats it, wed is pretty much my easy lifting day. Besides it was 2:30 in the freaken morning and had to cut it a little short so I wouldnt be late

Cardio--Day
29 min 10.66 miles
H.I.I.T.

Did 1 min rest/burst, for some reason didnt want to stop....till my poor dog walked to close to my pedal. smacked him in the head..he's fine though

Sat--Gym

Chest

B.B. Bench Press
16,14,13,10,9 x 225

Decline Hammer
14,12,10,7,7, x 270

Pec Dec
16,15,10 x 220(stack)

Shoulders

Machine Shoulder press
inside grip
15,11,12,14 x 130

Hammer Shoulder
8,8, x 160
11,10,10,9,10 x 140

Tri's

mach dips
12,12,12,12,x180

Had a heck of a time getting up for my A.M. work-out(3:30) Maybe I should'nt stay up till 11 playing video game's with my kid LOL. Anyway good session. Also for chest I find I like to finish with the pec dec, only cause I can get a really good stretch when I set the handles far back behind me.

Gym--Sunday

Back

Rack Pulls
4 x 495
8,9,9,10 x 405

Hammer Pull Down
15 x 270
13,11,10,9,10 x 320

Wide Grip Pull Down
15,x180
12,13,13,13,13, x 195

Smith Shrugs
15,17,17,17,17, x 250

O.K. I think I got a little carried away today. But felt good.

Monday--Home

Quads

Nope

Bi's

Drag Curls
15 x 125
17 x 135
16,15 x 145

B.B. Curls
10,12,13,14 x 115

D.B. preacher curls
12,12 x 30


Cardio
24 min 8.12 miles
H.i.i.T Bike


Well today was suppose to be a gym day, but I eat something really bad yesterday and well didnt feel to safe being more then 20 ft from a restroom. So I mananged to get arms and cardio in. pretty much slept all day.