1/17/13....chest & shoulders
[b][size=+2][color=orange]9 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
144.4#
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes treadmill, 10% incline, between 3 mph
[B]PM Cardio:[/b] 20 minutes treadmill, 10% incline, 3 to 3.5 mph
[b][color=blue][u]…CHEST & SHOULDERS…[/U][/COLOR][/B]
[b][u]Incline DB Bench Press[/u][/b]
2x15 @ 35#
10 @ 40#
4x8 @ 40#
[b][u]Standing Cable Crossover[/u][/b]
8 @ 12.5# each side
2x6 @ 15#
2x8 @ 12.5#
[b][u]BW Dips[/u][/b]
3x6 reps
[b][u]Seated DB Bicep Curl[/u][/b]
2x15 @ 15#
2x10 @ 15#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]DB Side Lateral Pyramid Set[/u][/b]
2 rounds of 10 @ 10# / 15 @ 25# pushing / 10 @ 10#
15 @ 10# / 15 @ 25# pushing / 10 @ 10#
[b][u]Plate Front Raise With Twist[/u][/b]
3x10 @ 25#
[b][u]Single Arm Cable Rear Delt[/u][/b]
10 @ 5#
2x10 @ 7.5#
[b][u]Face Pulls[/u][/b]
3x10 @ 90#
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1379 calories 35F / 112C / 150P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
16oz coffee
136oz H2O
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
Nutri-100 Vitamin (B)
200mg Omega-3 Plus GLA (B/L)
500mg Vitamin C (B/L)
300mg ALA (B/L)
1g CLA (B/L)
Digestive Enzyme + Probiotic (B/L)
2g L-Carnitine + 1 Spirodex (pre-morning cardio)
½ scoop Dark Rage (pre-workout) <-- sh!t is nasty! Yuck!
5g Creatine 5g +10g Xtend (intra-workout)
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Calories Burned:[/b] 2437
[b]Sleep:[/b] 5:15 hours
1/24/13...chest & shoulders
[b][size=+2][color=orange]8 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
144.6#
My weight has stagnated for 3 days and increased a bit….either due to TOM (sorry for TMI) or the fact that I could be holding a bit more water since I’ve not been taking in as much H2O and also with slight increase in cals consumed this week…we shall see.
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes treadmill, 10% incline
[B]PM Cardio:[/b] 20 minutes treadmill, 10% incline
[b][color=blue][u]…CHEST & SHOULDERS…[/U][/COLOR][/B]
[b][u]BW Dips[/u][/b]
2x10
8 <-- 5 second hold at bottom of last two reps
[b][u]Incline BB Bench[/u][/b]
6x10 @ 65#
8 @ 65#
2x7 @ 65#
8 @ 65#
Was going for a 10x10 set for more of a depletion type workout, and boy am I nowhere near as strong as I was on the last cut. Toward the end I was doing 10x10 @ 85#...geesh what has happened to me? Hell, I couldn’t even get the 40# dumbbells up last night before I moved over to BB bench.
[b][u]Standing Cable Cross-over[/u][/b]
2 drop sets; 8 @ 15# drop to 8 @ 7.5# each side
6 @ 15# drop to 8 @ 7.5# each side
8 @ 12.5# drop to 8 @ 7.5# each side
[b][i][color=purple]Triset:[/color][/i][/b]
[b][u]DB Side Lateral Pyramid Set[/u][/b]
3 rounds of 10 @ 10# / 15 @ 25# pushing / 10 @ 10#
[b][u]American KB Swings[/u][/b]
3x20 reps @ 15#
[b][u]Windmill Kicks Off Bench[/u][/b]
3x30 reps
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
Had a tablespoon of PB instead of my 15 almonds in celebration of National PB Day….oh how I’ve missed my PB.
[b]1649 calories 43F / 115C / 187P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
16oz coffee
8oz green tea…the hot water spigot is finally working again!
166oz H2O
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
All supps the same. Starting my ECA stack, 2 days on 2 days off
[b][color=blue][u]…BODYMEDIA DATA…[/U][/COLOR][/B]
[b]Calories Burned:[/b] 2439
[b]Sleep:[/b] 4:06
Metabolism still revving, but is looking like it is starting to slow down a bit…we shall see.