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Cardio--Day

32 min 9.26 miles
regular Cardio

shit long 14 hour day, and stomach still sick as hell

Wed-Home

Chest

B.B. Bench Press
20,18,16,13,13,11 x 225

Decline Press
10,11,10,7 x 245
9,7, x 225

Shoulders

Upright B.B. Rows
15,13,15,16,13, x 135

light D.B. press
20,20,20 x 50

Well wed is sorta my easy home day, think I'll hit back tomorrow at home. definate growth spurt, creatine must be working

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Thursday--Home

Back

Rack Pulls
pins set under knee's

15 x 225
15 x 295
13 x 365
4 x 415

belt kept pinching me, good excuse huh LOL

B.b. Rows

12 x 225
13,13,14,13 x 245


Cardio
Bike 20 min 5.64 miles

Just wanted to do a light back work out, probably take tomorrow off and hit it hard this weekend

Cardio--Day

30 min. 9.09 miles
bike regular cardio

Well I was going to take the day off, but cardio is sooo much fun I could'nt keep away

Yesterday--Gym

Chest

B.B. Bench
12,8, x 245
7 x 235
7,7,8, x 225

Decline Hammer
16,16,13,16,13,12 x 230

Incline Hammer
11,10,9, x 180

Shoulders

Shoulder Press Mach
inside grip
15,14,12,12, x 110

Standing smith mach press
10,10,12,12,13 x 70 WTF

Added P.M. Cardio
24 min 8.23 miles
bike H.I.I.T.

Very week in the standing smith press 2-35's WTF, anyways all else went well.



Today--Gym

Back

T-Bar Rows
8,9,8,8,7,5,x 180

Hammer Pull Downs
12,10,10,10,11,10 x 320

Wide Grip pull downs
15,x 180
12,13,12,11 x 195
12 x 165

add some B.B. Shrugs

Good training day..I wonder how long I can keep this up without overtraining

Yesterday--Home

Legs
Squat

Bi's
Curls

Just taking it easy this week. Giving my body a little rest, till saturday. Squats were real light did 5 sets of 20. Feel like maybe starting light with squats and slowly working my way up and see how my knee does

Today--Home

Cardio

25 min 8.85 miles
H.I.I.T. Bike

Wed--Home

Chest

B.B. Bench Press 5 sets
Incline Bench Press 5 sets

Shoulders

Seated B.B. Press 6 sets

Back

Bent over BB rows 6 sets


Cardio
25 min 7.10 miles
Bike

O.K. so much for taking it easy LOL. Anyway just taking it easy with lifting and log so I can resume S.F.W.'s on Sat

Yesterday--Home

Cardio-bike
25 min 7.10 miles

also did some arm work, well that was my week of rest time to S.F.W's again

Sat--Gym

Chest

Bench Press
12,11,10,8 x 245
8,8, x 225

Smith Incline
10,12,10,10, x 180


Shoulders

Smith seated shoulder press
11.11.10,8,8, x 140

Shoulder press mach
(inside grip)
13,13,11,9 x 115

Took yesterday off, I was wondering on the smith mach is 4 plates 180 lbs? I think the bar is neutral. Anyway good session felt good.

Yesterday--P.M.

Cardio Bike
30min 8.16 miles


Today--Gym

Back

T-bar Rows
11,12,13,11,8 x 160
10 x 135

Low Pully Rows
8,12,11,11,10 x 255

Wide Grip Pulldowns
12,12,12,13,12, x 180

Tri's

Rope Pulldowns
3 sets 14-18

Tri extention mach
4 sets 11-16 x 165

Good back workout, sorta hurt my right bicep a little when doing my first set of low pully rows, probably just pulled a muscle.