The League of Extraordinary Gentlemen

[Credz]

Evening Workout:

Kettebell

Warm Up
20 Swings - 22.5lbs
15 Around The Worlds- Each Direction
15 Figure 8's

Swings
Set 1: 22.5lbs - 100 Swings
Set 2: 32.5lbs - 100 Swings
Set 3: 37.5lbs - 100 Swings
Set 4: 42.5lbs - 100 Swings
Set 5: 42.2lbs - 100 Swings
Set 6: 37.5lbs - 100 Swings
Set 7: 32.5lbs - 130 Swings
Set 8: 32.5lbs - 120 Swings
Set 9: 22.5lbs - 150 Swings
Set 10: 22.5lbs - 150 Swings

[JohnButz]

Squat(ATG)
85x5
105x5
125x5
145x5
165x5

Bench
105x5
135x5
155x5
180x5
205x5

Row
65x5
80x5
100x5
115x5
130x5

TOR Dips
BW+20x20
BW+20x20
BW+20x20
BW+20x20

WG Pull-ups
BW+10x20
BW+10x17
BW+10x16
BW+10x16

Pullover
30x25

[Credz]

1 Scoop Juggernaut HP
1 Scoop Original Juggernaut

Shoulders

High Volume Seated Shoulder Press

Warmup Set: 20lbs - 50

Set 1 50lbs - 17
Set 2 50lbs - 16
Set 3 50lbs - 15
Set 4 50lbs - 15
Set 5: 50lbs - 14
Set 6: 50lbs - 15
Set 7: 50lbs - 8

100 reps - 1 set less to reach 100 over last week

----
[/b] Super Sets [/b]

Prone Shrug
Set 1: 50lbs - 30
Set 2: 50lbs- 30
Set 3: 50lbs - 30
Set 4: 50lbs - 30

Laterial Side Raise

Set 1 15lbs - 35
Set 2 25lbs - 22 dropeed tp 15lbs - 14
Set 3 25lbs - 22 dropped to 15lbs - 14, dropped 10lbs - 14
Set 4 30lbs - 14 dropped to 15lbs - 14, dropped 10lbs - 18

---

Front Raise
Set 1 20lbs - 30
Set 2 25lbs - 24 Dropped to 15lbs - 16
Set 3 30lbs - 15 Dropped to 15lbs - 18 dropped 10lbs - 18
Set 4: 30lbs - 15 Dropped to 15lbs - 18 dropped 10lbs - 18

Weighted Circles
Set 1 10lbs - 10 rotations back, 10 rotations forward
Set 2 10lbs - 10 rotations back, 10 rotations forward
Set 3 10lbs - 10 rotations back, 10 rotations forward
Set 4: 10lbs - 10 rotations back, 10 rotations forward


---

Shrugs
Set 1: 70lbs - 30
Set 2: 80lbs - 30
Set 3: 80lbs - 30
Set 4: 80lbs - 30

Seated Rear Delt Fly
Set 1: 15lbs - 25
Set 2: 20lbs - 22 - dropped 10lbs - 12 reps
Set 3: 20lbs - 22 - dropped 10lbs - 12 reps
Set 4: 20lbs - 22 - dropped 10lbs - 12 reps

---

KB Upright Rows
Set 1: 32.5lbs - 30
Set 2: 55lbs - 30
Set 3: 65lbs - 20
Set 4: 75lbs - 18

Side Raise
Set 1: 15lbs - 30
Set 2: 20lbs - 22
Set 3: 25lbs - 20 - dropped 15lbs - 16 reps, dropped 10lbs - 16 reps
Set 4: 25lbs - 20 - dropped 15lbs - 16 reps, dropped 10lbs - 16 reps

----

Arnold Press - Pyramid
Set 1: 20lbs - 30
Set 2: 30lbs - 20
Set 3: 40lbs - 10
Set 4: 40lbs - 10
Set 5: 30lbs - 20
Set 6: 20lbs - 30

----
Side Shoulder Flyes
Set 1: 5lbs - 20
Set 2: 10lbs - 10
Set 3: 10lbs - 10

1 scoop Massport w/BCAAs

10 minutes up hill walking at 4mph 15% incline

Such a great burn today in the shoulders!

[kconnell]

Tuesday Dec 04, 2012 - Back & Delts

Pre - 1 sc Dagger Lemonade + 1 sc Juggernaut HP

Intra - 1 sc Glutamine + 1 sc BCAA


1. Dragon Flags (Rocky Leg lifts off bench-longwise) (2 sets of 20)
2. Hanging Crunches (bent-knee ups) (2 sets of 20)
3. Cable Crunches (side-to-side)(2 sets of 25)
4. Seated Knee-ups (2 sets of 25)
5. Hyperextensions (1 set of 30) ---- helps balance psoas work
6. Hanging Leg Raises (3 sets of 10)

--- 7:00 mins on abs



BACK:

Wide-Grip Lat Pulldown13,10,9x150

Under-Grip Lat Pulldown 10,8x125

Seated Row10,9x150

1-Arm Row High-Pulley Row10,9 x35 (start pronate - full stretch, contract, supinate, hold-n-squeeze) non-stop

Cobra on Cable Crossover10x35 - 5 second eccentric, full contraction -- skipped

Stretch.....


CHEST:
Cable Crossover11,9 x35 (mid, high)


-- See note at bottom....
DELTS:
Cable Upright Row (Double Pulley, Medium grip, hold 2 secs to mid-chest level only)
10,10,9x100 (Fat Gripz) - 20 sec rest

Cable Shrugs (Double Pulley)
12,12,12,12x125 (Fat Gripz) - 20 sec rest, think the shape of the trapezius

Lateral Raise hold top for 1 secs -
10,10x20 - in Front, 3 secs up, hold 1 sec - slow & deliberate

Face-Down Bent-Over Lateral Raise
10,10,8x20


"Static" Lateral Raise - Heavy, only move 3-4 inches, hold for 2 secs - skipped b/c of sorenesss
9,10x60 (up to 70 next time)


TRAIN: 20:48
REST: 13:30
SETS: 24

NOTE: I had thought that I must've pulled/damaged my lateral head of my deltoid. It turns out that my Brachialis was extremely sore. This is the smaller, flat muscle underneath the biceps. This muscle is primarily activated when your arm is behind you as in the incline curl. Here, in this enhanced picture of The Oak's arm you can see the "knot" between the biceps and the triceps. Actually it is just above the humerous (upper arm bone). Also, the cable upright row are like upright and the lateral, but not moving in that direction, so I did feel that on them (brachialis).

I do the incline curl a lot as my arm responds well to it, but I put more into it last time than I must've ever done. It's very sore - even to the touch. I'll avoid the incline curl next arm workout.


1.5 sc Infinite Whey

[JohnButz]

http://www.prnewswire.com/news-releases/181998591.html

[JohnButz]

Running 2 miles (NTK)

[Credz]

Wednesday Morning:

50 Minutes walking on treadmill

[BernadetMatassa]

I wish I could run like 300 feet but I am so depleted I would pass out half way there.. lol

[Credz]

Wednesday Evening:

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Decline Sit Ups w/ 22.5lbs - 15 reps
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 70lbs - 15 reps
Oblique Raise - 8 reps each side
Repeat once

Decline Sit Ups - 22.5lbs 20 reps
Hanging Knee Raise - 20 Reps
Repeat once


30 Minutes walking at 5% incline 4.0mph

[Credz]

Thursday Morning:

50 Minutes HIIT
30 Minutes 4mph Walking at 5%-10% incline.

Up about 1.8lbs so far this week from last week at this time.

[JohnButz]

I wish I could run like 300 feet but I am so depleted I would pass out half way there.. lol

Contest dieting is rough for sure!

[JohnButz]

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[JohnButz]

Light Squat (ATG)
85x5
105x5
125x5
145x5

Military
75x5
90x5
105x5
120x5

Deadlift--Lower back has been bothering from a bit of overuse, I felt something funny on the last set and called it quits. Feeling very strained now and hard to sleep last night.
170x5
205x5
240x5
275x1--cut it short.

TOR Dips
BW+25x20
BW+25x20
BW+25x20
BW+25x20

WG Pull-ups
BW+15x15
BW+15x15
BW+15x15
BW+15x15

Pullovers
35x25

[Credz]

Friday AM:

30 minutes plyo
40 minutes 4.2mph 5%-15% incline

Also going to try fasting to see how I like it.

[Credz]

2 Scoop Juggernaut HP
7.5g BCAA

Chest/Back Routine:

2.5g BCAA intra

High Volume Chest Press:

Warm Up Set:
20lbs - 50
35lbs - 35

Set 1: 65lbs - 18
Set 2: 65lbs - 18
Set 3: 65lbs - 17
Set 4: 65lbs - 16
Set 5: 65lbs - 16
Set 6: 65lbs -
Set 7: 65lbs -

100 Total Reps - Down 1 set from last week
Next Week I will up to 70lbs

20lbs - 30 quick reps

Push Ups w/40lbs - 10

-----------------------------------

High Volume DB Row

Warm Up Set: 35lbs - 35

Set 1: 95lbs - 20
Set 2: 95lbs - 20
Set 3: 95lbs - 20
Set 4: 95lbs - 20
Set 5: 95lbs - 20

100 Total Reps - Down 2 set from last week

------------------------------------

DB Flyes - Flat
Set 1 -20lbs - 46
Set 2 - 40lbs - 24 - Dropped to 20lbs - 15
Set 3 - 45lbs - 20- Dropped to 20lbs - 16
Wide Grip Pull Ups
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8

------------------------------------

Incline Bench
Set 1 - 45lbs - 30 -Dropped to 20lbs - 35
Set 2 - 45lbs - 26 - Dropped to 25lbs - 35

Set 3 - 45lbs - 21 - -Dropped to 30lbs - 30 - dropped 20lbs - 30
Hammer Close Grip Pull Ups w/20lbs vest pause at top
Set 1 - 11 reps
Set 2 - 10
Set 3 - 10

-----------------------------------

Incline Flyes
Set 1 - 25lbs - 26 reps - Dropped to 10lbs - 28
Set 2 - 35lbs - 20 - Dropped to 20lbs - 18 - dropped 10lbs - 15

Set 3 - 45bs - 14 reps - Dropped to 20lbs - 20 - dropped 10lbs - 20
Reverse Grip Pull Ups w/ 20lbs vest pause at top
Set 1 - 10 reps
Set 2 - 10
Set 3 - 10
30 Sec Rest
No Pause Burnout - 6

----------------------------------

Decline Press
Set 1 - 35lbs - 55 reps - Dropped to 20lbs - 45
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 40
Set 3 - 45lbs - 28 reps- Dropped to 20lbs - 40

Close Grip Pull Ups w/ 20lb vest pause at top
Set 1 - 10 reps
Set 2 - 10
Set 3 - 10
30 Sec Rest
No Pause Burnout - 7

-----------------------------------

Incline Push Ups w/ 22.5lb vest - up'd 2.5lbs
Set 1 - 12 reps
Set 2 - 10 reps
Set 3 - 10 reps

Pull Ups w/ 22.5lb vest - up'd 2.5lbs
Set 1 - 8 reps
Set 2 - 7 reps
Set 3 - 6 reps

-----------------------------------

Standard Push Up w/40lb vest

Set 1: 9
Set 2: 8
Set 3: 9

Wide Grip Pull-Up

Set 1: 6 Last Rep 3 sec hold
Set 2: 6 Last Rep 3 sec hold
Set 3: 6 Last Rep 3 sec hold

----------------------------------

DB Deadlifts
Warm Up: 40lbs - 12

Set 1: 150lbs - 12 w/ Wide Pull Ups - 5
Set 2: 150lbs - 11 w/ Wide Pull Ups - 5
Set 3: 150lbs - 10 w/ Wide Pull Ups - 5

---

Dumbbell Pull Overs
Set 1: 40lbs - 20 - Dropped 20lbs - 20 - Then 12 Push Ups
Set 2: 45lbs - 20 - Dropped 20lbs - 20 - Then 12 Push Ups
Set 3: 45lbs - 20 - Dropped 20lbs - 20 - Then 12 Push Ups


45 Min Jogging
15 Minutes uphill Walking

[Credz]

Took some progress pics this morning. Starting my new diet plan figured might as well lol

[JohnButz]

Took some progress pics this morning. Starting my new diet plan figured might as well lol

Looking ripped up Carl! Nice Job!

[Credz]

Looking ripped up Carl! Nice Job!

Thanks John!


Meal 1:
2 Chicken Legs with Thigh
6.25oz 93/7 Burger
Wrap
Veggies
Smart Ones Cookie Ice Cream





Totals:
Calories: 1158
Fat: 56g
Carbs: 43g
Protein: 119.5g

Afternoon Workout
60 Minutes walking at a 5% Incline 4mph

Meal 2:
4 oz Ground Burger - 80/20
Salad

Totals:
Cals: 288
Fat: 22.7g
Carbs: 0g
Protein: 19.5g

Meal 3:
3 egg whites w/ 2 Slices of Wheat Bread (Little Ketchup)
Ben & Jerry's Volun-Tiramisu
1 scoop infinite whey
1/2c cottage cheese
1/4c greek yogurt
1 Slice Wheat Bread
Banana



Totals:
Cals: 1593
Fat: 56.5g
Carbs: 187.5g
Protein: 80.6g

Overall For The Day:
Cals: 3051
Fats: 138g
Carbs: 230.5g
Protein: 219.2g

[llahhsoj]

What did kconnell get banned for?

[Credz]

What did kconnell get banned for?

I really dont know

[Credz]

Pre-Workout
1 Scoop Juggernaut HP
w/ 5g BCAA

Intra:
1 Scoop Juggernaut HP
w/ 5g BCAA


Arms

Pyramid Superset Set

Warm Up Set:
DB Bicep Curl
10lbs - 20 Reps

DB Raise
20lbs - 20 Reps

DB Bicep Curl
Set 1: 40 Reps - 20lbs
Set 2: 30 Reps - 25lbs
Set 3: 20 Reps - 30lbs
Set 4 10 Reps - 40lbs
Set 5: 5 Reps - 45lbs
Time to go back up
Set 6: 5 Reps - 45lbs
Set 7: 10 Reps - 40lbs
Set 8: 20 Reps - 30lbs
Set 9: 30 Reps - 25lbs
Set 10: 40 Reps - 20lbs

DB Raise
Set 1: 40 Reps - 45lbs
Set 2: 30 Reps - 55 lbs
Set 3: 20 Reps - 65lbs
Set 4 10 Reps - 70lbs
Set 5: 5 Reps - 75lbs
Time to go back up
Set 6: 5 Reps - 75lbs
Set 7: 10 Reps - 70lb
Set 8: 20 Reps - 65lbs
Set 9: 30 Reps - 60lbs
Set 10: 40 Reps - 50lbs

Possibly add a 50 rep set to next week

----
Supersets

Prone Curls Partial Reps after Failure
Set 1: 20lbs - 23 Reps w/ 2 partials
Set 2: 30lbs - 11 reps w/ 3 partials
Set 3: 35lbs - 8 reps w/ 4 partials up 5lbs


Lying Down DB Extensions
Set 1: 25lbs - 28 -
Set 2: 35lbs - 12 - up 5lbs
Set 3: 40lbs - 6 - up 5lbs

----

Supinated Curls- Drop Setted
Set 1: 20lbs - 26 Reps - 10lbs - 20
Set 2: 30lbs - 15 Reps - 15lbs - 10
Set 3: 40lbs - 9 reps - 20lbs - 8

Kickbacks
Set 1: 17.5lbs - 22 reps
Set 2: 25lbs - 20 reps
Set 3: 30lbs - 16 reps

---

Concentration Curl - Negative Reps after Failure
Set 1: 45lbs - 10 reps - 6 Slow Negatives up 5lbs
Set 2: 45lbs - 12 reps - 6 Slow Negatives
Set 3: 50lbs - 10 reps - 6 Slow Negatives

DB Tricep Press
Set 1: 40lbs - 62 Reps -
Set 2: 45lbs - 52 Reps -
Set 3: 50lbs - 45 Reps -


---

Incline Hammer Curls- Drop set after failure
Set 1: 30lbs - 14 reps - dropped 17.5lbs - 12 reps
Set 2: 35lbs - 10 reps - dropped 20lbs - 9 reps
Set 3: 40lbs - 9 reps - dropped 20lbs - 10 reps

Lying Down Rolling Tricep Ext. Drop set after failure
Set 1: 20lbs - 20 reps - 2 hand KB Raise - 16 reps 22.5lbs
Set 2: 25lbs - 15reps - 2 hand KB Raise - 17 reps 22.5lbs
Set 3: 30lbs - 8 reps - 2 hand KB Raise - 20 reps 22.5lbs


---

Alt Curls- Drop sets after Failure
Set 1: 40lbs - 10 reps - dropped 20lbs - 10 reps
Set 2: 45lbs - 7 reps - dropped 20lbs - 10 reps
Set 3: 52.5lbs - 5 reps - dropped 20lbs - 10 reps up 2.5lbs

Bench Dips
Set 1: 60 reps - up 5 reps
Set 2: 40lbs vest - 45 reps - no vest 20 reps
Set 3: 40lbs vest - 45 reps - no vest 20 reps

---

Spider Curls
Set 1: 20lbs- 10 reps - up 1 rep - dropped 10lbs - 22 reps
Set 2: 22.5lbs - 10 reps - up 2.5lb - dropped 10lbs - 20 reps
Set 3: 22.5lbs - 10 reps - up 2.5lbs -dropped - 12.5lbs - 10 reps
Set 4: 25lbs - 9 reps -dropped - 12.5lbs - 8 reps

1 arm KB Raise
Set 1: 22.5lbs - 20 reps
Set 2: 27.5lbs - 16 reps
Set 3: 27.5lbs - 14 reps dropped 22.5lbs - 14

----

Burnouts
Curls - 50 Reps non-stop drop set
30lbs - 18
25lbs - 10
20lbs - 10
17.5lbs - 12

2 Handed Kettlebell Ext.
37.5lbs - 42 Reps dropped 22.5lbs - 14 reps

45 Minutes running
30 Minutes Inclined Walking

[JohnButz]

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[Credz]

Meal 1:
1 Cup Wheat Pasta
3/4c Light Ragu Sauce
8oz Turkey Burger
1 Slices Wheat Bread

Totals:
Cals: 980
Fats: 20.5g
Carbs: 128.6g
Proteins: 56g

Cheese Cakes:
3/4c Greek Yogurt
1/4c Cottage Cheese
1.5 Scoop Protein
2 Banana
2 Egg Whites

Cals: 622 (Could be less if you took less fruit out of it)
Fat: 7g
Carbs: 75.7g
Protein: 65.7g

Overall Meal 1 Totals:
Cals: 1681
Fat: 27.5g
Carbs: 204.3g
Protein: 121.7g


Afternoon Workout:
Abs

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat twice

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat twice

Decline Sit Ups 22.5lbs - 15 reps
Slow Knee Raise - 15 reps
Repeat twice

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Cruch - 8 Reps held for 3 secs each
Repeat twice

Oblique Crunch w/ 75lbs - 15 reps
Oblique Raise - 8 reps each side
Repeat twice

Russian Twist w/ 27.5lbs - 15 reps
Hanging Knee Raise - 20 Reps
Repeat twice

Decline Sit Ups 27.5lbs - 15 reps
Oblique Plank Crunch 10 reps, Hold 10 seconds on last rep
Repeat twice

50 Burpees

35 Minutes walking at 4mph

Meal 2:
8oz Turkey Breast
1 cup Yam
Veggies


Totals:
Cals: 497
Fat: 16.3g
Carb: 41.8g
Protein: 47.5g

Meal 3:
Ben & Jerry's Berry Voluntary



Meal 4:
1/2c FF cottage cheese
1/4c FF Greek yogurt
1 Scoop Infinite Chocolate Protein

Totals:
Cals: 277.5
Fat: 4g
Carbs: 14g
Protein: 41.75g

Day Totals:
Cals: 3390
Fats: 104g
Carbs: 369.9g
Proteins: 249.1g

[llahhsoj]

Man, you have the best food pics Credz! I won't look at this journal when I cut, lol.

[Credz]

Haha, Thanks

[JohnButz]

Man, you have the best food pics Credz! I won't look at this journal when I cut, lol.

Very True! Carl's food always looks killer!

[JohnButz]

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[Credz]

Morning Workout:
Legs:

Pre-Workout
1 Scoop Juggernaut HP
w/BCAAs

Intra
1 Scoop Juggernaut HP
BCAAs

All these are supersetted
Glute Raise
Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated

Split Squat
Set 1: 35lbs - 20 reps each leg
Set 2: 40lbs - 22 reps each leg
Set 3: 50lbs - 22 reps each leg
Set 4: 70lbs - 22 reps each leg

Lunge
Set 1: 35lbs - 22 reps each leg
Set 2: 40lbs - 22 reps each leg
Set 3: 50lbs - 22 reps each leg
Set 4: 70lbs - 22 reps each leg

Standing Calf Raise
Set 1: 40lbs - 40 reps
Set 2: 60lbs - 40 reps
Set 3: 70lbs - 40 reps
Set 4: 150lbs - 40 reps

-1 Minute Rest-

All these are supersetted

Bench Squat:
Set 1: 22.5lbs - 35 reps
Set 2: 32.5lbs - 30 reps
Set 3: 42.5lbs - 30 reps
Set 4: 52.5lbs - 25 reps

Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 40lbs - 15 reps
Set 3: 40lbs - 15 reps
Set 4: 50lbs - 15 reps

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 40lbs - 12 reps
Set 3: 40lbs - 12 reps
Set 4: 50lbs - 12 reps

Single Calf Raise:

Set 1: 32.5lbs - 30 reps each leg
Set 2: 42.5lbs - 30 reps each leg
Set 3: 72.5lbs - 30 reps each leg
Set 4: 95lbs - 15 reps each leg

-----

5 Minutes:
Burpees w/ Jump forward - 87 total
-----

30 Minutes inclined walking

---

Sipping on 10g BCAAs till noon to complete my 16 hour fast.

Meal 1:
1.5cup Chicken Breast w/ light Mustard and Hot Sauce
3/4cup Oatmeal
1 Scoop Infinite Pro Whey- Chocolate
1 Banana

Meal 2:
8 Egg Whites
2 Slices Wheat Bread

Meal 3:
8oz Ground Chicken
1 Slice Wheat Bread
Veggies

Evening Workout

Kettebell

Warm Up
20 Swings - 22.5lbs
15 Around The Worlds- Each Direction
15 Figure 8's

Swings
Set 1: 22.5lbs - 100 Swings
Set 2: 32.5lbs - 100 Swings
Set 3: 37.5lbs - 100 Swings
Set 4: 42.5lbs - 100 Swings
Set 5: 47.5lbs - 100 Swings
Set 6: 52.5lbs - 60 Swings
Set 7: 55lbs - 55 Swings
Set 8: 55lbs - 50 Swings
Set 9: 55lbs - 50 Swings
Set 10: 55lbs - 50 Swings

Alt. 1 Arm Swings
Set 1: 22.5lbs - 100 Swings
- 20 Bench Jumps
- 20 Cleans
Set 2: 27.5lbs - 100 Swings
- 20 Bench Jumps
- 20 Cleans
Set 3: 32.5lbs - 100 Swings
- 20 Bench Jumps
- 20 Cleans

Meal 5:
2 cups salad


Meal 6:
3/4c Cottage Cheese
1/4c Greek Yogurt
1 Scoop Protein
2 Tablespoon Peanut Butter
1 Slice Wheat Bread

[Credz]

Pre-Workout:
1 Scoop Juggernaut HP
w/2.5g BCAAs

Intra-Workout:
1 Scoop Juggernaut HP

Shoulders

High Volume Seated Shoulder Press

Warmup Set: 20lbs - 50

Set 1 55lbs - 11
Set 2 55lbs - 11
Set 3 55lbs - 10
Set 4 55lbs - 10
Set 5: 55lbs - 10
Set 6: 55lbs - 10
Set 7: 55lbs - 10
Set 8: 55lbs - 10
Set 9: 55lbs - 9
Set 10: 55lbs - 9

Burnout
30lbs - 20 Reps

100 reps - up'd 5lbs

----
[/b] Super Sets [/b]

Prone Shrug - Up 5lbs
Set 1: 55lbs - 30
Set 2: 55lbs- 30
Set 3: 65lbs - 30 - Up'd 10lbs
Set 4: 65lbs - 30

Laterial Side Raise

Set 1 15lbs - 35
Set 2 25lbs - 25 dropeed tp 15lbs - 16
Set 3 30lbs - 16 dropped to 15lbs - 18, dropped 10lbs - 20
Set 4 30lbs - 15 dropped to 20lbs - 15, dropped 15lbs - 15

---

Front Raise
Set 1 20lbs - 32
Set 2 25lbs - 26 Dropped to 20lbs -10 - Up'd 5lbs on drop set
Set 3 30lbs - 18 Dropped to 20lbs - 16 dropped 15lbs - 12 Up'd 5lbs on drop set
Set 4: 35lbs - 15 Dropped to 20lbs - 15 dropped 15lbs - 15 Up'd 5lbs overall

Weighted Circles
Set 1 10lbs - 10 rotations back, 10 rotations forward
Set 2 10lbs - 10 rotations back, 10 rotations forward
Set 3 10lbs - 10 rotations back, 10 rotations forward
Set 4: 10lbs - 10 rotations back, 10 rotations forward


---

Shrugs - up 5lbs on all sets
Set 1: 75lbs - 30
Set 2: 85lbs - 30
Set 3: 85lbs - 30
Set 4: 85lbs - 30

Seated Rear Delt Fly up 5lbs on all sets
Set 1: 15lbs - 30
Set 2: 20lbs - 25 - dropped 15lbs - 14 reps
Set 3: 25lbs - 18 - dropped 20lbs - 14 reps
Set 4: 25lbs - 18 - dropped 20lbs - 14 reps

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KB Upright Rows
Set 1: 32.5lbs - 30 - Up 2.5lbs
Set 2: 55lbs - 30
Set 3: 65lbs - 22
Set 4: 75lbs - 18

Side Raise
Set 1: 17.5lbs - 30 - Up 2.5lbs
Set 2: 25lbs - 25 - Up 5lbs
Set 3: 25lbs - 22 - dropped 15lbs - 18 reps, dropped 10lbs - 18 reps
Set 4: 30lbs - 14 - dropped 20lbs - 12 reps, dropped 15lbs - 12 reps - Up 5lbs on all

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Arnold Press - Pyramid
Set 1: 20lbs - 30 - Could have done a few more!
Set 2: 30lbs - 20 - Same as above
Set 3: 40lbs - 10 - Same!
Set 4: 40lbs - 10
Set 5: 30lbs - 20
Set 6: 20lbs - 30

Next week try to increase weights

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Side Shoulder Flyes
Set 1: 5lbs - 20
Set 2: 10lbs - 12
Set 3: 10lbs - 10


Running 1 Mile with a 2% incline

Such a great workout today. Probably one of the best shoulder workouts I had in a while. Lots of weight increases and a ton of rep increases. :Feelsgoodman:

2.5g BCAA's sipped until noon

[Credz]

Meal 1:
1.5c Chicken Breast w/ Hot Sauce
1c Oatmeal
1 Scoop Infinite Labs Whey
1/2 Banana
1 Tablespoon Peanut Butter

Meal 2:
4 Egg Whites
2 Slices Of Wheat Bread

Meal 3:
1.5c Chicken Breast
Salad

Evening Workout
Walking - 60 Minutes

Meal 4:
3/4c FF Cottage Cheese
1/4c FF Greek Yogurt
1 Scoop Infinite Labs Whey
1/2 Banana
1 Tablespoon Peanut Butter

1 Slice Wheat Bread
4 egg Whites