Oh I can cook my ass off. Unfortunately BB'g keeps you in such a hurry all the time.
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Tuesday- Legs
Squats- 135x15, 225x12, asthma attackx1, 135x15 SLDL- 115x15, 115x15, 115x15 Leg Curls- 90x15, 80x15, 80x15 Leg Press- 2 Platesx15, 2 Platesx15, 2 Platesx15 Leg Extensions- 75x15, 75x15, 75x15 Standing Calf Raises- 140x15, 140x15, 140x15 Seated Calf Raises- 90x15, 90x15, 90x15 30 Minutes of cardio after Overall Impression- Absolutly the worst leg days I've had in my whole damm life....seriously lol |
Wednesday-Back
Bent Over Rows- 115x15, 115x15, 115x15 1 Arm Dumbbell Rows- 60x15, 60x15, 60x15 Cable Pull Downs (Serratus thing)- 70x15, 70x15, 70x15 Wide Grip Pulldowns- 160x15, 150x15, 150x15 Barbell Shurs (Gym to crowded for dumbell)- 225x15, 225x15, 225x15 hyperextensions 45x15, 45x15, 45x15 30 Minutes of cardio after |
Friday- Arms
Barbell Curls- 60x15, 60x15, 60x15 Preacher Curls- (Did these with dumbells) 30x15, 30x15, 30x15 Hammer Curls- 45x15, 45x15, 45x15 Tricep Pushdown W/ rope- 90x15, 90x15, 90x15 Overhead Dumbell Extension- 55x15, 55x15, 50x15 Weighted Dips (can't do these with more weight to bodyweight so I used the machine that subtracts weight from your bodyweight) 110x15, 110x15, 110x15 V-Ups- btwx25, btwx25, btwx25 Leg Raises- btwx25, btwx25, btwx25 |
Saturday- Shoulders
Standing Military Press (not Dumbbell)- 95x12, 75x15, 75x15 Seated front dumbbell raises- 20x15, 20x15, 20x15 Standing laterals- 15x15, 15x15, 20x15 Bent Over Rear-Delt Flies- 20x15, 25x15, 25x15 Seated Calf Raise- 90x15, 110x15, 130x15 Standing Calf Raises- 120x15, 130x15, 140x15 30 Minutes of cardio |
Wicked DOMS? Are you feeling run down at all?
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DOMS really isnt that bad, well not as bad as I was thinking really at all.
As far as being run down, leg day was HORRIBLE seriously, the worst thing I had ever experienced in my life as far as the gym goes. Just a few notes for everyone, really didn't go into much detail besides the training part of things, I've been using Almonds instead of Peanut butter because I feel its more accurate, except for the 1 tbsp. pre-workout...which is amazing really help IMO I'm also throwing in some fiber in my protein shakes every so often to help myself..."cleanse" myself lol. Every so often I will throw in some detailed notes when I want to mention something, just so I dont forget |
Week 2 – Goal is to increase the weight but drop the reps to 12
Monday-Chest Incline Bench- 145x12, 145x12, 145x12 Flat Bench (Dumbbells not barbell cuz these people we taking FOREVER) 60x12, 60x12, 60x12 Dumbbell flies- 40x12, 40x12, 40x12 Pushups- to failure was about 20-25 reps 30 minutes of cardio after |
Tuesday- Legs
Tried to push it this week since last week was horrible as far as leg day went Squats-225x12, 225x12, 225x12 SLDL- 135x12, 135x12, 135x12 Leg Curls- 90x12, 90x12, 90x12 Leg Press- 3 platesx12x3sets Leg Extensions- 135x12, 135x12, 135x12 Standing calf raises- 120x12, 120x12, 120x12 Seated Calf Raises- 110x12, 110x12, 110x12 30 minutes of cardio after.....better than last week at least. Weighted myself this morning for the hell of it after meal 1,Down to 190.1 lbs. so the weight is coming off |
Wednesday- Back Bent over Barbell rows 135x12, 135x12, 135x12 1 arm dumbbell rows 65x12, 65x12, 65x12 cable pull downs 90x12, 90x12, 90x12 Wide Grip pull downs 170 x12, 170x12, 170x12 Dumbbell shrugs 245x12, 245x12, 245x12 Hyperextensions 45x12, 45x12, 45x12 |
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