back/bi/cardio day
cant recall weights
hs pullovers 4 sets
pull ups 3 sets
cable rows 4 sets
one arm cable rows 3 sets
pin loaded rows 3 sets
incline curls
cb reverse curls
plate loaded preacher
35 mins FMC
Got my blood test back today and my cholesterol sucks! Vit-d is low, and test appears to be a little low! YAH!!!
Crappy shoulder workout
35 mins fmc
tomorrow is going to be a low day- interval only!
20 mins interval
5 mins 15% incline walk @ 4mph
5 mins cool down
= painful shin splints
^^incline walking at over 10% always wrecks my shins/calfskin. I get crazy pumps… But if I keep it at 10% it doesn’t really happen. You could try that out?
[quote]gregron wrote:
^^incline walking at over 10% always wrecks my shins/calfskin. I get crazy pumps… But if I keep it at 10% it doesn’t really happen. You could try that out?[/quote]
thanks, ill try it out
cant remember weights but did
hs incline
hs decline
cable flies
hs flat
pec dec
pin flat press
2 mile run
work time!
190 lbs
Down 25 lbs in 48 days
Supposed to be leg day, but was slow getting my ass in gear so gunz and cardio day
bi’s/tri’s- nothing crazy about 10-12 sets of bi’s another 8-10 of tri’s
25 mins cardio
again no cheat meal this week… Shelby is really trying to break my heart
great back day
bb rows 95x15, 145x12, 195x6,6 145x12
db rows 100x10, 125x5,5 100x10
hs low rows 90x10, 180x10,10,10
lat pd some x some
pin rows some x some
rear delt some x some
40 mins FMC
Meh leg workout
just posting the highlights-
back squats 225x3x5
front squats 195x3
rdl 195x4x10
squat press 180x2x10
40 mins fmc
holy crap strength was nothing
shoulders tomorrow… hammies are already sore
shoulders
hs press worked up to 190x2x8
pin shoulder press- nothing crazy
pin lat raise- some x some
db lat raise 30x3x10
cable behind lat raise some x some
22 min jog
down 25lbs in less than 2 months is impressive. Good work.
What are you doing for FMC?
[quote]gregron wrote:
down 25lbs in less than 2 months is impressive. Good work.
What are you doing for FMC?[/quote]
thanks man, for FMC shelby wants me to do 35 mins of mod work (140-155 heart rate). So I only do treadmill on incline usually around 10%. I’ll stick to that 2 times a week, usually after leg day and some other day. Besides that I get bored to death walking on the treadmill so 4-5 days a week ill do 35 mins of a mixture of a slow jog to an ok running pace like 5.2-7.5mph ill increase the speed every couple mins each time either trying to get a faster 2 mile or 3 mile pace or just try to run further distances each time.
I would do stairclimber, but after 15 mins of that I have a massive quad pump that gets painful, elliptical i have a hard time maintaining intensity.
what are you doing for FMC?
biceps and run
ran out of time to do anything other than 40 mins of chest
cable pec flies- pre exhaust
hs flat
hs decline
pin flat
pec deck
felt good, great pump.
when i do FMC I always do stairmaster (stairmill) or incline walking. I like the stairmaster more than the tread mill (because its harder) but I like them both.