Back Hypertrophy/Cardio Day
So today I had my interview for the TPS auxiliary position. Was pretty nervous, however it wasn't as bad as I thought. Was there for about 2 hours, passed the eye test and waiting to hear back if I passed the interview or not. Normally they have the recruiter do the interview, but this time it was a PC and he just wrote everything I said word for word, which kind of made it weird, but as long as I pass...thats all that matters!
Went and hit up back today:
PULLUPS
bw x 10
bw x 9
bw x 8
ONE ARM MACHINE ROW
135lbs x 10
135lbs x 10
160lbs x 8
SEATED CABLE ROW
180lbs x 10
180lbs x 10
200lbs x 10
STRAIGHT BAR PULLDOWN
215lbs x 12
215lbs x 10
215lbs x 8
DEADLIFT
225lbs x 12
275lbs x 10
300lbs x 8
315lbs x 6
PULL UPS
bw x 12 x 3
DUMBELL CURLS
50lbs x 8
47.5lbs x 8
47.5lbs x 7
Afterwards went and did 30 minutes on the bike for 275 calories.
Chest Hypertrophy and Shoulders/Arms Hyper
Hey guys, so Sunday I hit an intense session of HIIT on the treadmill then killed some abs after. Ended up doing 6 intervals at level 10.9
Monday I hit chest
INCLINE DUMBELL FLYES
60lbs x 12
65lbs x 12
65lbs x 12
BARBELL PRESS
225lbs x 12
235lbs x 10
245lbs x 8
245lbs x 5
DIPS
bw x 15 x 3
DUMBELL CHEST RAISE
80lbs x 10 x 3
CHEST PRESS MACHINE
160lbs x 12 x 3
CABLE CROSSOVERS
70lbs x 12 x 2
Was a nice intense workout then went and posed for half hour with a buddy who is also prepping for a show in May.
Then today was Shoulders/Arms
DUMBELL SHOULDER PRESS
70lbs x 10
80lbs x 10
90lbs x 8 (damn close to 10!!, which mean strength isnt going down too much at all)
CABLE LATERAL RAISE
50lbs x 12 x 3
BEHIND BACK SHRUGS
225lbs x 10 x 3
SEATED REVERSE FLYES
37.5lbs x 10 x 3
HAMMER CURLS
45lbs x 10
50lbs x 10
50lbs x 10
INCLINE DUMBELL CURL
40lbs x 12 x 2
REVERSE EZ BAR CURL
60lbs x 15 x 2
FRENCH PRESS
80lbs x 10
90lbs x 10
100lbs x 10
WEIGHTED DIPS
110lbs x 12 x 2
STRAIGHT BAR PUSHDOWN
90lbs x 12 x 2
During this workout I noticed a lot more definition and everything is definitely coming in nicely, will post some pics shortly