11/07/13
HIIT - transport 8 bursts 20 minutes
Hanging Leg Raise - 4x10
20/07/13
Deadlift - 5 with 208lbs
3 with 236lbs
1 with 264lbs
Assisted Pullups - 5 2x10 1x6
Seated Cable Row - 1x10 9
1x10 8 elbows flared up
Hanging Leg Raise - 5x10
DB Curl - 1x10 26lbs
Seated Calf Raises - 2x15 12
just did some light assistance, since i got really sick this week and couldn’t train all week long.
lost 12 pounds while thighting up the diet, only some fruits and veggies with protein, olive oil, almonds for every meal and some carbs from whey on post workout shake.
hanging around back to 205lbs
26/07/13
Military press - 5 86lbs
3 98bs
1 109lbs
Military Press - 2x10 48lbs
2x10 61lbs
1x8 70lbs
1x7 70lbs
Triceps Pushdown - 1x10 4
2x10 5
3x10 6 PR
Db Curl - 1x10 26lbs
1x10 31lbs
1x8 31lbs
1x8 26lbs
yep i guess i overdid with low calories while on low carb, strength levels sucks. gonna up fats.
28/07/13
Squat - trying warm-up and even front squats but definitely there is something tweaked on my right hip flexor, i can feel it at the bottom, gonna check it out with the doctor.
Deadlift - 2x10 136lbs
1x10 158lbs
2x10 176lbs had to rest several minutes to catch up my breath.
T-bar row - 2x10 - 45lbs
3x10 - 66lbs good thing that elbows didn’t bother me while on set and could feel really working my back.
Seated Calf Raises - 2x15 13
3x15 14
Hanging Straight Leg Raise - 5x10
30/07/13
Bench Press - 5 120lbs
3 136bs
1 152lbs
Bench Press - 4x10 92lbs
felt my right arm again on the bottom and decided to quit, gonna check it out.
Triceps Pushdown - 1x10 4
2x10 5
3x10 6
Db Curl - 1x10 26lbs
2x10 31lbs
1x10 26lbs
02/08/13
T-bar row - 5x10 88lbs
bent-over db row - 2x10
assisted Pullups - 10/10/6 5
Face Pull - 5x15 4
03/08/13
Deadlift - 5 with 187lbs
5 with 216lbs
5 with 245lbs hadn’t use my belt for some time, used on last set, just annoyed me.
Front Squat - 2x15 didn’t felt right hip flexor. I guess i can ease back on light squats
Lunge - 2x10
Leg Press - 2x10 176lbs
1x10 264lbs lol, i guess my back won’t ever be cool with leg press.
Seated Calf Raises - 1x15 13
2x15 14
2x15 15 PR calves surprised me today, i was really energetic.
Hanging Leg Raise - 5x10
Plank - 2x 30s bringing back some iso abs holds. Almost puked my pre-workout shake.
04/08/13
Cardio - running 30 minute
06/08/13
Military press - 5 78lbs
5 90bs
5 102lbs
Military Press - 1x10 48lbs
2x10 61lbs
1x8 70lbs
1x7 70lbs
Triceps Pushdown - 1x10 4
2x10 5
3x10 6 PR
Db Curl - 2x10 26lbs
1x8 35lbs
1x10 31lbs went with 35lbs on the middle set because all the other 31lbs were being used. lol
08/08/13
Deadlift - 1x10 114lbs
2x10 136lbs
2x10 176lbs mixed all my weight percentages =( but it was a good workout
T-bar Row - 4x10 88lbs missed one set
Assisted Pullups - 10/10/6 5 elbows aching, cut short.
Seated Calf Raises - 1x15 13
2x15 14
2x15 15
Hanging Leg Raise - 5x10
Plank - 2x 30s Almost puked my pre-workout shake again.
09/08/13
Fasted Cardio - running 2 miles
10/08/13
Bench Press - 5 114lbs
5 120lbs
5 136bs
1 158lbs
db bench press - 12/12/8/8 44lbs ramped up good, didn’t feel elbow.
Triceps Pushdown - 3x10 5
3x10 6 PR
Db Curl - 1x10 26lbs
10/10/8 31lbs
Cable Standing Shoulder External Rotation - 2x15
Cable Standing Shoulder Internal Rotation - 2x15
13/08/13
Deadlift - 3 with 202lbs
3 with 230lbs
3 with 259lbs good speed.
T-bar Row - 5x10 88lbs
Assisted Pullups - 8/8/6 7 changed grip, elbow still ached a little.
Seated Calf Raises -2x15 14
3x15 15 PR!
Hanging Leg Raise - 5x10
Plank - 2x 30s
16/08/13
Military press - 3 84lbs
3 96bs
3 108lbs
Military Press - 1x10 48lbs
2x10 61lbs
10/7 70lbs PR
Dumbbell Lateral Raise - 3x10 13lbs gonna add face pull also next week.
Triceps Pushdown - 2x10 5
4x10 6 PR
Db Curl - 1x10 26lbs
10/10/8 31lbs
18/08/13
Morning
Cardio - Elliptical 40 minutes
Night
Deadlift - 1x10 136lbs
2x10 158lbs
2x10 180lbs Good groove. As usual one hell of a conditioning tool.
T-bar Row - 4x10 88lbs
Assisted Pullups - 8/5 elbows ached, god damn it.
Negative Pullups - 4x5
tendonitis is really messing my back work.
20/08/13
Bench Press - 3 115lbs
3 132bs
3 148lbs
db bench press - 12/12/10/8 44lbs PR, elbow still good, let’s keep it that way.
Triceps Pushdown - 2x10 5
4x10 6
Db Curl - 1x10 26lbs
3x10 31lbs
Cable Standing Shoulder External Rotation - 2x15
Cable Standing Shoulder Internal Rotation - 2x15
Seated Calf Raises -2x15 14
3x15 15
Hanging Leg Raise - 5x10
Plank - 2x 30s
21/08/13
Fasted Cardio - elliptical 30 minutes
22/08/13
Afternoon
Cardio - elliptical 30 minutes
Night
Deadlift - 5 with 216lbs
3 with 245lbs
2 with 274lbs was so good that i went for a second rep.
T-bar Row - 4x10 88lbs
Assisted Pullups - 5(3)/5(2)/3 in brackets are the full reps, the others are negative.
Barbell Row - 5x10
shit, pulled lower back while lowering the bar on the last set of row, could barely walk straight out of gym, doing some ice and gonna pop some painkiller.
god damn it, deadlift was so good today.
26/08/13
Cardio - elliptical 35 minutes
did some light cardio and stretching, i guess my back will be ready to go back to weights tomorrow, or so i hope.
27/08/13
Fasted Cardio - elliptical 30 minutes