7-9 Friday: Shoulders/Arms
Diet: 203.5gP, 519gC, 81gF, 3620cal
Water: 1.5 gallons
Sleep: 7hrs
Workout: Shoulders/Arms
DB Military:
1. 75x9 (1 rep shy of PR and pissed about this because it felt very heavy)
2. 70x8
Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x8
Rear Delts on Pec Deck:
1. 130x12
2. 130x12
DB Shrugs:
1. 130x12 (Tied PR)
2. 130x12 (Tied PR)
3. 130x12 (Tied PR)
BB Curl:
1. 95x10
2. 95x10
3. 95x9
4. 95x8
Seated DB Curl:
1. 35x10
2. 35x10
3. 35x10
1 Arm DB Preacher Curl:
1. 22.5x15
2. 25x12
3. 25x10
PJR Pullover:
1. 80x12
2. 80x12
3. 80x12
4. 80x12
Cable Pressdown:
1. 180x10
2. 180x10
3. 180x10
Overhead Rope Extension:
1. 105x15
2. 105x12
3. 105x12
Workout Time: 75min
Started off tierd and slow, but by the end my arms felt like they were going to explode.
7-10 Saturday: Legs
Diet: 209.5gP, 514.5gC, 79.5gF, 3610cal
Water: 1.5 gallons
Sleep: 7 1/2hrs
Workout: Legs
Powerlift Squat Machine:
1. 10 plates per side x10
2. 11 plates per side x10
3. 12 plates per side x10 (Tied PR)
4. 13 plates per side x10 (PR)
5. 10 plates per side x12
Hammer Strength Seated Unilateral Leg Press:
1. 5 plates per side x10 (PR since 1st time used)
2. same
3. 4 plates per side x12 (PR since 1st time used)
Leg Extension:
1. 150x12
2. 150x10
3. 150x10
4. 110x15
Hammer Strength 1 Legged Ham Curl:
1. 100x10
2. 100x10
3. 100x8
4. 80x10
Seated Calf Raise:
1. 140x10
2. 140x10
3. 140x8
4. 90x15
Standing Calf Raise:
1. 300x10
2. 325x10
3. 325x10
4. 250x12
Tibialis Raise:
1. 70x15
2. 70x12
3. 70x10
4. 50x10
Workout Time: 95min
Great leg workout with Gabe. We were both beat by the end of this thing. Sunday will be some much needed recovery, then next week will be upper mon, lower tues, cardio wed, upper thurs, lower fri, and then off and out of town sat and sun.
Chuckles
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