Rise and Shine, Welcome To The Grind

[KyleMQuinn]

"Drown out the sound of uncertainty with your own heartbeat"

Schedule:

Wake Up/Run: 5:00AM-6:00AM
Shower: 6:00AM
Breakfast: 6:15AM
Work: 7:00AM - 12:00PM
Lunch: 12:00PM
Work: 12:30PM - 3:30PM
Lift: 4:00PM - 6:00PM
Dinner: 6:30PM
Sleep: 9:00PM

Monday:
Full Body

Tuesday:
Back/Chest/Calves

Wednesday:
Legs/Arms/Abs

Thursday:
Full Body

Friday:
Back/Chest/Calves

Saturday:
Legs/Arms/Abs

Delts:
1. Rotator Cuff Raises (laying on bench) 3x10
2. Rear Delt Raise (low cable) 3x12
3. Upright Rows 3x8
3. OH Arnold Press (twist dumbbells) 4x8
4. Barabell OH Press 3x8

Chest:
1. Flat Bench 5x5
2. Incline Bench 3x10
3. Decline Bench 3x10
4. Body Weight Flyes (2 EZ bars) 3xMax
5. Cable Crossover (Three Variations) 3x10

Legs:
1. Squats 5x5
2. Glute-Ham Raise 3x15
3. One Leg Deadlift (RDL) 3x10
4. Straight Leg Deadlift 3x8
5. Dumbbell Lunges 3x8
6. Mountain Climbers 3x15
7. Leg Extensions

Back:
1. Pullups
2. Close Grip Pulldown
3. Far Grip Pulldown
4. V-Bar Pullup
5. Iso Rows
6. Deadlift
7. Hyper Extensions (Back Extensions (Similar to G/H Raise))

Arms:
1. Weighted Dips
2. Skullcrushes
3. Kickbacks
4. Pushdowns
5. BB Curls
6. DB Curls
7. Preacher Curls

Full Body 3xMax:
1. Burpess
2. Pushup into Row
3. Deadlift to OH press
4. DB Squats
5. 10 to 1 pushup pullups
6. Cable Punches
7. Kettle Ball Pushups
8. Plank into shoulder touches
9. Box Jumps
10. Lightweight Squats
11. Plate Raises (OH)
12. Barbell Cleans

[KyleMQuinn]

Day 1 (6-3-13)

Didn't fall asleep until about 2am due to being stressed and thinking too much so I skipped my run, felt awful to do it but I wanted all the sleep I could get for the rest of my day. Hit it hard at the gym though to make up for it. Did a full body workout and my cardio is absolute ****. It's only day 1 though so I won't get too bent out of shape about it. Going to eat now and then hit the hay.

Side note: Paid my first months rent for my apartment.. Bittersweet