|
Ok,,,,catch up time. Big Will and I hit legs hard (for us) yesterday. We got a good chest workout in today and we're supposed to hit biceps and traps on pm shift. We'll see if the Spirit moves us. We switched up our chest workout a little. We started off with incline bench on the smith machine as opposed to dumbbells. We also did flat dumbbells instead of bench on the smith mach... I like that we changed it up a little, but I like the original workout better. I feel a better pump when I use the smith mach for flat bench....(Note to self...)
Legs (Yesterday)
Warm up
Leg Extentions (Light):
60lbs x 20 (3 sets)
Lunges:
30lbs x 10 (3 sets)
Leg Press:
205lbs x 10
235lbs x 10
265lbs x 10
295lbs x 8
Hack Squats:
200lbs x 10
290lbs x 10 (2 sets)
Leg Extentions:
130lbs x 10
140lbs x 10
150lbs x 10
One-Leg Curl:
40lbs x 10 (2 sets)
Leg Curl:
80lbs x 10
80lbs x 9
60lbs x 10
Roman Dead Lifts:
95lbs x 10
135lbs x 10 (2 sets)
Seated Calf Raises:
90lbs x 15
180lbs x 10
180lbs x 7
140lbs x 10
Standing Calf Raises:
360lbs x 10
400lbs x 10
460lbs x 10
Chest
Incline Bench (Smith Machine):
135lbs x 15
185lbs x 15
225lbs x 12
275lbs x 8
275lbs x 4
Flat Dumbbells:
90lbs x 12
105lbs x 9
115lbs x 6
100lbs x 10
Incline Fly:
40lbs x 12
50lbs x 12
60lbs x 8
50lbs x 10
Dips:
Body Weight x 20 (4 sets)
----Super Set----
Cable Fly:
50lbs x 10
50lbs x 12
60lbs x 12
60lbs x 12
Fly Machine:
150lbs x 10 (4 sets)
Big Will and I did our bicep/trap workout. We were NOT motivated to do it, but we got it done. Got a great pump...Very happy.
Bicep/Traps
----Super Set----
Standing Alternating Curl:
30lbs x 10 (2 sets)
35lbs x 10
Seated Dumbbell Curl:
20lbs x 10 (3 sets)
21's
70lbs (4 sets)
----Super Set----
Preacher Curl Machine:
55lbs x 10
65lbs x 10
75lbs x 10
70lbs x 10
Hammer Curls:
25lbs x 10 (4 sets)
Dumbbell Shrugs:
125lbs x 10
120lbs x 10
115lbs x 10
110lbs x 10
105lbs x 10
75lbs x 10
70lbs x 10
65lbs x 10
60lbs x 10
55lbs x 10
Diet Calendar Entry for 19 September 2011:
|
4343 kcal
|
Fat: 130.60g | Prot: 465.93g | Carb: 279.99g.
Breakfast: Brown Rice, Boneless & Skinless Chicken Breasts, Onion Bagel, Oven Roasted Turkey Breast. Lunch: Hamburger Bun, Boneless Skinless Chicken Breast, sriracha, Iceburg Lettuce, Tomato. Dinner: Prime Rib, Baked Chicken, Brown Rice. Snacks/Other: Eggs, Chocolate Peanut Butter Protein Bar, Woodranch BBQ Sauce, Boneless & Skinless Chicken Breasts, Brown Rice, Pro7ein, Muscle Juice 2600. more...
|
|