squats 240x3, 255x3, 270x7
squats 195x3x10 30
squat press 360x3x15 45
leg ext 120x3x10 ss w/ leg curl 105x3x10
tredmill 15 incline 15 mins
about to do a shoulder/cardio/and maybe bi workout
this is the fourth fucking post T-Nation lost.
military 135x3, 140x3, 150x7
military 135x7,6,5 95x18
hs shoulder press 170x3,4,4
lat raise 35x3x15 45 20x30
rear delt 90x3x15 45
bb curl 95x5, 115x5, 125x2, 135x1, 95x11
db curls 50x3x8 22
preacher 60x12,8 squeezed on every contraction.
tredmill 11 mins level 15
OK bench workout today, i didnt have enough time. I havent been consistent w/ cardio and ab work I need to start doing that some more.
Db incline 95x4x8 6,6,4,4
Db flat 90x4x8 8,8,6,6 after this my left elbow was pretty pissed off
rope pd 60x3x15 42
pec deck 90x3x3 sec holds till fail 12,6,5 not sure what happened here thats a rather large drop off from set 1 to set 2 and 3
after that I did some random free motion overhead rope extensions, I always liked extensions but stopped doing them a little while ago. I think im going to start doing them again.
deads 275x5, 310x3, 345x7 - low back was blown out again
chins 5x20 lbsxfail 36
preacher 110x4x8 25
2 hand fm 50x3x20 46 2 sec squeeze
bb curl 65x3x20 50
ran out of time.
tomorrow is bench and cardio
bench 170x5, 190x3, 210x11 135x25
db incline 80x5x10 10,10,9,8,7
db flat 80x3x10 8,8,7
cbcgbp 50x3x10 8,8,5
rope pd 60x3x15 40
pec deck 75x2 3 sec squeeze 9,6
tredmill 17 mins 3.5 mph 7 incline
tomorrow is squats
not a great workout, my lower back was bothering me again not sure what is going on.
squats 225x5, 255x3, 285x4 i had probably 2 or 3 reps left in me
squats 225x3x5 15
leg press 360x2x15 had to stop after 2nd set low back was on fire
leg ext did some ramping then did 180x3x10
leg curls just did some random sets nothing worth writing down
bb curl 135x2x2 115x3, 95x3x10 wide grip
db curl 45x3x10 29
preaher 60x3x10 squeeze at the top
tredmill 7.5 incline 20 mins 3.0 mph, 15 incline 5 mins 2.5 mph
tomorrow will either be cardio only or shoulders.
seems like im doing a ton of volume, maybe I should cut back?
military 125x5, 140x3, 160x5
military 135x3x7,7,6 95x15
h/s shoulder press 140x3x8 24
lat raise 35x3x15 45 20x18
rear delt 110x3x15 40
treadmill 15 mins/8.5 incline/3 mph
great workout, looking forward to eating everything in the house!
chest
db incline 95x4x8 8,7,6,5
db flat 90x4x8 9,8,6,6
dips 3x15
pec deck 90x3x8 3 sec holds 7,6,7
treadmill 9.5 incline, 15 mins, 3.2 avg mph
tonight ill be doing a deads/cardio workout and the rest of my back workout tomorrow.
deads 290x5, 330x3, 365x1, 415x1, 365x5
deads 250x3x10
treadmill 15 mins 4 incline 3.5 mph
sometime tomorrow ill be doing back/bi and maybe some more cardio
back/bi
chins 5x20xfail 38
preacher curls 110x4x8 26
fm rows 50x3x15 36 not sure what happened
bb curls 65x3x20 52
db rows 70x20 both arms
chest/tris tomorrow maybe some cardio.
About 10 days ago I decided to do some damage control. My numbers were going up, but it wasn’t just my strength and weigh numbers that are increasing, but my measurements in my stomach and waist were drastically increasing. Since then I’ve lost 3-4 lbs most of which I assume is from the drop in carbs. Not really sure what my game plan is I think ill do some leaning until my strength starts going in the wrong direction.
bench 180x5, 200x3, 225x6
db incline 80x5x10 48
db flat 80x3x10 26
cbgpbp 50x3x10 30
rope pd 100x3x15 40
pec deck 75x2x3 sec holds 12,7
30 mins of incline treadmill 3-4.5 incline 3-3.5 mph
squats 240x5, 270x3, 300x1, 315x1 225x5x5 135x15
leg curls 150x3x12 36
leg ext 195x3x12 36
bb curl 65x5, 95x5, 115x5, 135x2, 95 wide grip x 15,6,7
db curl 50x3x8 8,8,6
preacher 80x3x8,7,9 3 sec holds
incline curls 25x2x15
shoulders
military 135x5, 150x3, 165x2 not sure what went on, either i didn’t warm up, or something. 135 felt very heavy, 150 even worse. 165 wasn’t too bad i think i had one more rep in me
military 135x3x8,8,7 95x20
hs shoulder press 150x3x8 8,7,7
lat raise 35x3x15 43
fm lat raise 10x2x12 24 these were freakin heavy!
rear delt 110x3x12 36
15 mins 5 incline 3 mph
15 mins 6.5 incline 3 mph
Tomorrow ill either do cardio or take the day off.
db incline 95x4x8 6,5,6,5
db flat 90x4x8 8,7,6,6
peck deck 90x3x8 8,8,8
vbar pd 50x3x20 60
30 mins incline treadmill
and 10 mins stationary bike
dead 285x5, 300x5, 320x11 my grip was going after grip 9th rep
dead 275x3x10 30 roman 135x2x15 30
chins 5x25xfail 31
preacher 110x4x8 26
bb rows 185x3x10 30
bb curl 70x3x20 20,15,10 my grip was toast.
bench 175x5, 185x5, 195x11 135x17
db incline 90x4x6,5,5,4
db flat 85x3x10 9,8,7
dips 3x15 15,12,10
cbcgbp 50x3x10 12,8,6
rope pd 50x3x20 19,15,10
pec deck 90x3x7,8,7
15 mins of fat man cardio
not sure what the hell was going on with my stamina today