Wednesday Evening - Back and Bi's
Pull Ups
BW x 14
BW x 10
BW x 9
Wide Grip Lat P/D
130 x 12
145 x 10
160 x 8
160 x 8
145 x 8
Seated Row
115 x 12
130 x 10
145 x 8
160 x 8
Hammer Stregnth ISO High Row (reverse grip)
1 pps +25 x 12
1 pps +35 x 10
2 pps x 8
2 pps +10 x 8
Hammer Stregnth ISO High Row
2 pps x 10
2 pps +10 x 8
2 pps +20 x 8
2 pps + 20 x 8
HS ISO Low Row
2 pps x 10
2 pps + 25 x 8
2 pps +25 x 8
Hypers
BW + 25 x 12
BW +25 x 12
BW +25 x 15
Curls - Cambered Bar
50 x 12
50 x 10
60 x 10
70 x 10
70 x 10
70 x 10 Went for volume instead if weight tonight. Very slow Neg's
Seated DB Curls
35 x 10
35 x 10 Lighter than normal
35 x 10
Hammers
35 x 10
35 x 10
35 x 10
Plate loaded Preacher
35 x 12
45 x 10
55 x 8
65 x 6
65 x 6
Seated Calves
25 ps x 20
45 ps x 12
70 ps x 10
70 ps x 10
45 ps x 12
Overall, not a bad week in the gym considering. My weight was down last week and so went with it some stregnth.
My shoulders are starting to tell me it time to de-load. But i am not quite ready for it yet mentally. I still want to cut some more wasteline first. We'll see.
Diet was anything but on point this week. I have to get back on track with my nutrition. I doubt that i have lost any weight this week. I could have even bounced a back a pound or so. :(
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Friday - Shouldes and Traps
5 am - Home Gym
Military Press (smith machine)
65 x 12
65 x 10
105 x 10
125 x 10
145 x 8
155 x 6
Front DB Laterals
25 x 12
30 x 12
35 x 10. Will increase weight if in the same rep range again as today.
Side DB Laterals
25 x 12
30 x 12 last rep was 3/4
35 x 9 last rep partial
Side Laterals (cables)
20 x 10 each side
20 x 11
20 x 12. Time to purchase the 5lbs blocks that slide into the cable cross over stack. As 30 will probably be too much.
Rev DB flyes (seated bent over)
35 x 12
40 x 12
45 x 12. Time to increase
Face Pulls
70 x 14
80 x 12
90 x 12
100 x 9
DB shrugs
60 x 12
60 x 12
70 x 10
70 x 10
70 x 10. Long hold and squeeze at the top on all 54 reps.
Upright Row (cable w/ cambered attachment)
80 x 12
90 x 12
100 x 12 great finisher.
Great workout this morning. Reps have increased which is real nice to see. Only problem is that I definately have a de-load coming soon. I will try to push this off another week or two to sustain progress.
As expected - gained a pound. So I am going to kill it next week. Buckling back down today.
I added a thermogenic to my supps for some added support. Shooting for some PM cardio tonight to start the weekend.
Tomorrow - More cardio and some accessory work (bi's, tri's, a little extra right side, abs).
[img]http://www.ironmagazineforums.com/gallery/data/597/Jamie45.jpg[/img]
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Wednesday - Cardio Only Today
AM Cardio
Treadmill Intervals of 3.8 mph and 8.5 Mph @2.5%. 1 Min on and 1 Min off. 10 minutes
Recumbent Bike - 15 minutes.
Shooting for some PM cardio after work.
[img]http://www.celebparasite.com/thumbs/huge/7-Workout%20chicks%209.14.10.jpg[/img]
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Thirsday - Shoulders and Traps
Am workout. Home gym.
5am - up and rolling. Took my thermo and headed into the gym. Shoulders today. Eager to see if the weight/reps hold up from previous shoulder workout.
Military Press (Smith)
65 x 10
75 x 12
105 x 10
125 x 10
145 x 9
165 x 5.
DB Front Laterals
25 x 12
30 x 10
35 x 12
Side DB Laterals
25 x 12
30 x 10
35 x 10
Cable Side Laterals
20 x 10 each side
20 x 10
20 x 10
Seated Rev Flyes
35 x 12 raise weight
40 x 12
45 x 12
Face Pulls
70 x 12
80 x 12
90 x 12
DB Shrugs
60 x 12
60 x 12
70 x 12
70 x 12
80 x 10
80 x 10
U/r row (cables)
60 x 10
80 x 10
90 x 11
Pounded a Glyco Maize/Hydro Whey shake post workout (as i usualy do) and then hit the shower.
Weight pretty much held for all lifts. I am going to keep steady here for atleast another week. I am still trying to figure out where and when to de-load. i would much rather be lifting during Thanksgiving than not.
here some girls.
[img]http://24.media.tumblr.com/tumblr_mbk4fstpSP1qj552mo1_500.jpg[/img]
[img]http://24.media.tumblr.com/tumblr_mb37j8myKu1rgka2zo1_500.jpg[/img]
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