I have to log on another site as per trainer instructions, will add updates here and there.
Warm up, full range dumbbell movement with 3 count at bottom followed by set of 10 full range.
Decline BB Bench
Set 1 - 70lbs x 15 (too loght)
Set 2 - 105lbs x 15 (too light)
Set 3 - 135 x 9
Set 4 - 155 x 4
Set 5 - 155 x 4
Set 6 - 115 x 6
Incline BB Bench
Set 1 - 115x8
Set 2 - 115x6
Set 3 - 130x3
Set 4 - 130x3
Set 5 - 115x5
Flys
Set 1 - 25x15
Set 2 - 25x10
Set 3 - 25x10
Set 4 - 30x4
Set 5 - 30x3
Set 6 - 25x9
Standing BB Curl
Set 1 - 50x11
Set 2 - 50x8
Set 3 - 50x5
Set 4 - 50x7
Set 5 - 50x6 (cheat rep)
Cable Curls
Set 1 - 12x30
Set 2 - 6x40 (cheat rep)
Set 3 - 3x50 (cheat rep)
Set 4 - 1x50 (cheat rep)
Set 5 - 25x11
Little update first:
Cals up to 3000
250P:75F: Carbs filling the rest
Weight: 146
***8226;***8226;***8226;***8226;***8226;***8226;** *8226;***8226;***8226;***8226;***8226;***8226;***8 226;
Legs/Core
PreWO : SuperPump/GreenMag/15g Whey/5g Beta Alanine
Intra: Purple Wraath
WO
Squats:
Warm Up Set: 100x15
Set 1 - 115x15
Set 2 - 155x10
Set 3 - 175x4
Set 4 - 175x4
Set 5 - 155x7
Deadlifts
Set 1 - 135x15
Set 2 - 205x8
Set 3 - 255x4
Set 4 - 255x2
Set 5 - 205x6
Standing BB Calve Raise
Set 1 - 115x15
Set 2 - 165x12
Set 3 - 185x10
Set 4 - 200x10
Set 5 - 240x8
Weighted Swiss Ball Crunches
10lbs x 15
25lbs x 15
35lbs x 10
Leg Raise + Thrust to fail
2 sets
Post Work Out
30g ON Cookies and Cream
20g Quick Oats
1 Nutrigrain Bar
^(Blended with ice water)
1 Vit C
1 Vit D
1 Litre Water
Post Post Meal
1 Cup Rice
100g Lean Hamburger
Veggies
***8226;***8226;***8226;***8226;***8226;***8226;** *8226;***8226;***8226;***8226;***8226;***8226;***8 226;***8226;***8226;***8226;***8226;
Good WO overall, finished work early so got a nice head start on the WO. Arms and Chest still sore from yesterday, legs felt shaky for an hour afterwards.
••• SudburyBallers Journal ••• Muskel Zeit Ya?
-
SudburyBaller
- Posts: 66
- Joined: Thu May 06, 2010 9:22 pm
- Location: Ontario
