Day 33- 8/11/10
Back and Rear Delts
Pull Ups
BW x 8
BW x 6
BW x 5
BW x 5
Chest Supported Incline T-Row
45 x 10
55 x 10
65 x 7
Hammer Strength Machine Row
35 x 12
45 x 10
Cable Bent Over Lateral Raise
10 x 10
15 x 10
20 x 6
Not too bad of a day. Still figuring out weights and stuff
Day 34- 8/12/10
OFF Day
Day 35- 8/13/10
Chest and Biceps
Dips
5 x 8
10 x 8
15 x 8
20 x 5
Preacher Curl
15 each side x 8
17.5 x 8
20 x 8
22.5 x 5
Flat DB Press
45 x 10
50 x 10
55 x 8
Incline DB Curl
15 x 10
20 x 10
25 x 8
Incline Hammer Strength Chest Press
45 x 12
55 x 12
65 x 11
Reverse Cable Curl
60 x 10
70 x 10
80 x 10
Not a bad day. I didnt have my usual periworkout shake bc i ran out of dextrose, so i drank gatorade, but still felt a litle sluggish. Also, I need to start eating a little more because i didnt progress from last week. More calories = More reps.
Day 36- 8/14/10
Quads and Hamstrings
Front Squats
95 x 8
115 x 8
135 x 8
155 x 7
Sumo Style Deadlifts
135 x 8
155 x 8
175 x 8
195 x 8
Bulgarian Split Squats
30 x 10 each leg
35 x 10 each leg
Lying Hamstring Curl
60 x 10
70 x 10
80 x 7
Seated Leg Extension
45 x 10
Holy shit this was a hard fucking leg day. I dont think ive ever sweat that much. Im glad I foam rolled yesterday, because i felt alot more flexible today. I foam rolled after my workout for a while, which was a bit tough. I also stretched my quads after foam rolling to re-establish tendon length. Man im glad im done.
Day 37- 8/15/10
OFF Day
Day 37- 8/16/10
Shoulders and Tris
Standing Military Press
75 x 8
85 x 8
95 x 8
105 x 6 (last 2 used momentum)
Hammer Strength Shoulder Press (New machine)
40 x 10
50 x 10
60 x 10
Cable Lateral Raises
10 x 15
15 x 12
10 x 10
Close Grip Bench Press Decline
115 x 8
125 x 8
135 x 8
145 x 7 (stopped because my form wasn’t good)
Decline Skull Crushers
55 x 10
65 x 10
75 x 4
Single Arm DB Overhead Extension
10 x 10
15 x 10
20 x 6
My form on the close grip bench press deteriorated on the last 2-3 reps. My elbows began to flare out, which started to heavily involve my chest. Also, on the skull crushers, I used a new bar today, the ez curl bar, which felt weird. Back tmrow.
So, i checked my body fat percentage just now, and im at about 16%. I feel really fat, and im starting to get alot of stretch marks on my love handles. It seems that My love handles are getting much bigger, but my stomach itself is not getting rounder. Weird. Gonna start to do 1 or 2 days of cardio.
Also, when i go back to school and I am on a schedule, I gotta fix up my diet. More vegetables definitely, they’ll keep my blood sugar levels in balance, along with much more fruits. Im just being plain lazy at home. I know I should go get chicken, fruits, and veggies, but im too lazy to, or ill just let my mom get it, but I know that will take forever to happen. Gotta start making things happen. Lets go.
Me at about 189-190 at 16% body fat
Back Shot