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Sentinel |
Again, Thanx for the help guys.
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Monday--Gym
Bi's hammer mach 10+10+7 x 125 r.p. forearms reverse grip hammer mach 1 x 12 x 65 s.s. calves horizantal calf mach-:gay: 1 x 12 x 210 hams leg curls 11+9+10 x 95 r.p. quads leg press 1 x 8 x 630 1 x 20 x 360??? Well had a fucked day at work, went in at 3am was going good, looking like I would get to the gym early then at 11am in San bernadino, the tranny went out in my semi. 4 1/2 hours later finally got rolling, didnt get home till 6:30 showered and headed for the gym so workout was ok. quads were a blur I don't think I added right to come up w/ 360lbs oh well.:weights: |
Wed--Off day
30 min on recumbent bike Since starting this new program no more joint problems. Also need to adjust diet alittle, was burning more cal on 5day split, really likeing this new routein. |
Thursday--home
Chest decline b.p. 9+5+3 r.p 275(+20lbs) Shoulders b.b. press 1 x 17 x 145 s.s. (+10lb) Tri's skull crushers 12+9+6 r.p (+1 rep) Back Width rack pull ups 25 (+1 rep) Back Thickness t-bar rows 1 x 14 x 180 1 x 15 x 180 (+10lb) for pull ups I'm thinking of doing them r.p cause I don't get 25 in a row. Also for b.b. press thinking to keep wieght same and try to increase reps next time. As always open for constructive critisim (just not on my spelling):weights: :biglaugh: |
Sat--Gym
Biceps b.b. drag curls 15+9+9 x 80 r.p (+10lbs+3reps) Forearms hammer curls 1 x 16 x 40 s.s. (+10lbs) Calves seated calf mach 1 x 12 x 180 (same) Hams lying leg curls 1 x 25 x 95 s.s. Dam messed these up for some reason i did a s.s. instead of r.p. Quads Hack squat mach (I think) 1 x 8 x 430 (+160lbs) 1 x 20 x 270 (+90lbs):puke: O.k had a great work out in and out in about 50 min. I know I should lose the seated calf but its to early in my routine So last week I set up my baseline alot of new exercise's and machines. I felt good about doing quads today, I should have used more wieght on the 2nd set. But by rep 7-8 I'm huffen and wondering how the fuck I'm gonna finish them..these kick ass:biglaugh: |
Sun- Off day
Cardio--almost, legs sore from yesterday.Instead made one of the best breakfast I have ever made(o.k. maybe I was just really hungry) Got out leftover carne asada I grilled yesterday, heated it in a pan threw in 10eggs= 8 whites, 2 whole. a little pepper, while that was cooking heated up some 98% fat free refried beans. threw it all on the plate added a little salsa and yummm. Alot more fun than cardio and took less time too.:bannana1: :banana: :party-smiley: |
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A good tip that helped me through it was to take in three deep breaths between every rep after 15. It really helps a lot. The fourth breath you take in and hold. |
Monday--Home
Chest Flat B.P 12+6+4 x 245 R.P (+20lbs) Shoulders D.B press 15+10+8 x 70 r.p. (+8reps) Tri's C.G Bench Press 17+12+6 x 185 r.p. (+6reps) Back width Behind head rack pull ups 10+8+6 R.p (no previous) Back Thickness OTR Dead lifts 1 x 8 x 410 (+50lbs) 1 x 6 x 455 (+45lbs) Good work out considering I had another fucked 14hr day at work, and on top of it I was heavy to. I had to deliver 16 stops and had 15,700 lbs to unload, and yes I have to touch it all and wheel it in..Dam my job sucks. Also to note I'm on my 3rd week of pct and started d.c. on my first day of it, I have according to my wife held on to my size and actually look bigger.:jester: |
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