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Yesterday--P.M. Cardio

26 min 6.55 miles
Regular Cardio Bike

Today

Back

T-Bar Rows
12,11,10,11,10 x 165

Hammer Pull Down
12,12,10,11,12 x 290

Wide Grip PullDowns
11,12,12,12,12 x 180

Bi's

Curl Mach
12,14,11,11,9 x 140

Seated D.B. Curls
15,12,13,12 x 35's

Had a good workout. Did my 4A.M. thing, so nice not having to deal w/ anybody at that time. Also did my bi's since I had some extra energy and can now just focus on legs tomorrow. I think I'll stick w/ this for about 3-4 weeks still seing results, and thats when my supps will finish so I'll have to scale back some

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Monday--Gym

Quads

Leg Press
20,15,15,17,15 x 720

Free Motion Squat
Thingamajig
10 x 450
11,10 x 540

Leg Extensions
15,14,17 x 285

Hamis

Seated Leg Curl
11,11,11,11, x 205

Calfs

Seated Calf Mach
19,17,12 x 190
13,13, x 180

Felt good lots of energy, And yes leg presses are done all the way down, wouldnt be caught dead doing 6 in range of motion B.S.

Wed--Home Light day

Chest

Decline Bench Press
10,10,8 x 275
10,7 x 255

Shoulders

Seated B.B. Press
17,15,12,10 x 155

Back

B.B. Rows
12,12,13,12,11,10 x 255

Good quick mid week workout. It sure is nice having all my wieghts at home

Sat--Gym

Quads

Leg Press
14,12,11 x 810
14,12,10 x 720

Leg Extensions
20,18,20,18 x 285

Hams

Leg curl
15,12,13,12,11,10 x 125

Calfs

Seated calf
18,18,17 x 190

Calf extension mach
17,20,24 x 180

Bi's

Drag Curls
11,12,10 x 145

Seated D.B. Curls
14,12,11,11 x 35's

Good training day, had lots of energy considering I went to bed at 11 p. m. and got up at 3 A.M. to go to the gym.

Sunday--Gym

Chest

Hammer Bench
15,12,10 x 200
9,8 x 230

Decline Hammer
15,15,13,14,13 x 230

Shoulders

D.B. Press
15,13,11 x 70's
14,12 x 65's

Machine press
inside grip
14,14,12 x 110

Tri's

Machine dips
15,12,12,11,11 x 195

Rope pulldowns
11, x 130
15,13,13,13 x 120

Well lots of energy today again. I don't know what the hecks up cause I seriously only slept 3 1/2 hours. Also for some reason the hammer machines are harder at one gym then the other.

Monday-Gym

Back

B.B. Rows
12,13,11,11,11 x 225

Low Pully Rows
12,11,10,10,11,10 x 240

Wide Grip Pulldowns
12,11 x 195
13,13,13,15 x 180

Well started with d.b. rows but cause of mt carpul syndrom, no grip. Still good workout. Also added B.B. Shrugs

Wed--Gym

Quads

Leg Press
15,14,14,11 x 810
14,10,13 x720
26 x 450

Leg Extensions
18,15,18 x 270

Hams

Seated Leg Curls
15,13,13,12 x 190

Calfs

Seated Calf Extension
14,14,14,14,15 x 205

Bi's

Curl Mach
13,11,11,10,11 x 155

D.B. Curls, Seated
15 x 35's
13,11 x 37,5's

Well was suppose to be a home day but hit the gym instead.

Sat--Gym


Chest

Smith Incline
15,12,10,10,10 x 170

Hammer Decline
15,13,14,12,13,10 x 270

Shoulders

Smith Seated Press
11,10,9,9, x 140

Mach shoulder Press
14,13,12 x 110

added some d.b. side lat

Tri's

Mach Dip
13,12,12, x 195

Rope PullDowns
12,12,13 x 60

Funny how the other gym I use, I go alot higher on rope pulldowns. This gym barely doing 60lbs

Sunday--Gym

Back

T-Bar Rows
13,13,13,12,10 x 160

Hammer Pulldown
12,12,12,9,11, X 320

Wide Grip Pulldown
16,14,14, x 180

Bi's

Curl Mach
Slow
14,11,12,11 x 140

D.B. Seated Curls
11,12,11 x 32.5's

Good work-out also added some shrugs

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