Pete1116's Journal, 06 September 2011

I had a couple good workouts yesterday..

Chest

Incline Dumbbell:
50lbs x 20
80lbs x 15
100lbs x 10
120lbs x 5
105lbs x 7

Incline Fly:
40lbs x 12
50lbs x 10
60lbs x 10
70lbs x 6

Flat Dumbbell:
100lbs x 8
100lbs x 6
100lbs x 4
85lbs x 8

Bench Press (Smith Machine):
185lbs x 15
185lbs x 15
185lbs x 12
185lbs x 12

----Super Set----

Cable Fly:
50lbs x 12 (3 sets)

Fly Machine:
160lbs x 12
160lbs x 8
150lbs x 8

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New Workout!!!!!

Bicep/Traps/Calves

Warm up

Cable Curl:
60lbs x 20 (2 sets)

Barbell Curl:
45lbs x 12
60lbs x 12
95lbs x 10
135lbs x 10
135lbs x 8
135lbs x 8

Standing Alternate Dumbbell Curls:
40lbs x 10
50lbs x 10
60lbs x 6

Curl Machine:
55lbs x 15
70lbs x 12
85lbs x 12
100lbs x 12

Bent Over Concentration Curls:
25lbs x 10 (3 sets)

Dumbbell Shrugs: (Drop Set - No rest between sets)
125lbs x 10
120lbs x 10
115lbs x 10
110lbs x 10
105lbs x 10
100lbs x 10

Seated Calf Raises:
90lbs x 15
180lbs x 10
180lbs x 10

Standing Calf Raises:
300lbs x 15
400lbs x 15
500lbs x 15

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3054 kcal

Fat: 78.84g | Prot: 257.61g | Carb: 342.77g.   Breakfast: All-Bran BranBuds Cereal, Muscle Juice 2600 - Chocolate Creme, almond milk unsweetened, Pro7ein, Multigrain Cheerios, Fiber Plus Antioxidants Cinnamon Oat Crunch. Lunch: Chicken Bowl with Rice, Black Beans & Corn Salsa. Dinner: Filet Mignon, Whole Bean Blend, Brown Rice. Snacks/Other: Peaches, Strawberries, 2% Low Fat Cottage Cheese, Pure Protein Chocolate Chip Protein Bar. more...