took yesterday off- went grocery shopping ate an entire bag of sunchips in 10 mins got a nasty stomach ache. Went to bed at 5:30pm didn’t wake up until 6:15a.m. feeling like a champ.
Pretty proud of myself today been up for 3 1/2 hrs managed to
workout
grocery shop at trader joes- exekiel bread/pb/ 2 buck chuck
picked up dry cleaning
put a bunch of stuff up for sale on ebay/craigslist
paid my car payment
emailed a bunch of people
cleaned my room
not too bad
workout this morning bi/hams/fmc/abs
rdl’s- 45x12, 90x12, 145x2x12, 195x12, 245x2x8
cb reverse curls- worked up to 80x2x6
bb curl- worked up to 85x3x6- these never felt good
1 leg kneeling curls- 3-4 sets of 12
incline curls
weighted crunches
20 mins stairmaster at level 10
chest/tri/cardio
free motion flies- worked up to 80x2x6
hs incline- worked up to 180x10, 200x6
incline db flies- 45x3x8
incline french press- 60x3x10
straight bar pressdowns- 3 sets of 10
curl bar pressdowns- 3 sets of 15
pin chest press- 2 sets of 10
20 mins stairmaster
done!
back/bi
kayaks 4-5 sets
free motion 1 arm high rows 4 sets
free motion 1 arm rows 4 sets
lat pd ss w/ kayaks 2 sets
cb reverse curl 5 sets
db pinwheel curls 3 sets
done in 38 mins
shoulders/tri
was going to be legs today, but my hammies are still sore 5 days after hitting them. I must have done some serious damage, not in a good way to them.
seated bb military- warm up 45x15, 65x15, 85x12, 105x10, 125x10,8
free motion press 70x8, 90x8, 100x8, 110x8, 50x15
cb incline french press 50x12, 70x10, 80x10, 90x10
db 1 arm lat raise 30x10 40x2x10
straight bar press downs 4x12
smith upright rows 4x12
rope press downs 3x8
weighted crunches
25 mins stair climber
Just did a short BS workout yesterday, might do legs a little later today. Feeling lazy, so not sure.
last 3 days kind of just screwed around, ran a little. Ate a bunch of crap.
Working a double today, then i’m working graveyards so that means ill be working 4-10’s with wtf off. Not sure yet how/what my workouts will be but im thinking of making my chest/back/legs lifts on my off days to ensure that ill be ample amount of time to workout and leaving the rest for my working days.
Last time I worked mids i did it for 6 months right out of High school and gained 40 lbs, but I was only eating 2 times a day, drinking 2-3 full sugar energy drinks and not lifting, so hopefully that wont happen again.
two days ago
shoulder workout- nothing crazy
20 mins fmc
yesterday
biceps/abs/30 fmc
today- legs… maybe?
did a short leg workout yesterday
today- slept like crap didn’t eat enough
chest/back- real low low weights, decided to try out some of the DC principles ive read about got a great pump from that.
grocery shopping-
pretty much thats all.
shoulders/arms
seated bb military- warm up 45x15, 65x12, 85x12, 110x8
smith machine military 65x10, 85x10, 105x10, 115x8, done dc style 125x6,4,3,3 - 30 sec hold/30 sec stretch
free motion press 70x3x12
smith upright rows ss with db lr- 65x15 w/ 15x20, 85x15 15x20, 65x20, 15x30
incline skull crushers 50x12, 60x12,10,8
free motion triceps- 1 arm done dc style 45x12, 8, 6, 6 both arms did same rep range
rope pds 25x3x12-15 huge squeeze at the bottom w/ 3-4 sec negatives and triceps stretch at the end
cb reverse curls 40x2x15, 60x12, dc style 80x10,8,5,5/stretches
db incline curl 15x10- 30 sec hold/stretch did this 3 times
had to take a few days off, loss in the family. Tons of stress, ate tons of crap. Looking like crap, not very happy.