7-11 Sunday: Off Day
Diet: 213.5gP, 452gC, 90.5gF, 3475cal
Water: 1.5 gallons
Sleep: 10hrs
7-12 Monday: Upper
Diet: 203.5gP, 533gC, 89.5gF, 3750cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Workout: Upper
DB Bench:
1. 90x5
2. 90x5
3. 90x5
Cable Crossovers:
1. 80x12
2. 80x10
Weighted Chins:
1. 25x5
2. 25x5
3. 25x5
T Bar Rows:
1. 5 plates x8
2. 5 plates x8
3. 5 plates x6
DB Row:
1. 100x12 (Tied PR)
2. 100x12 (Tied PR)
Pulldown Machine:
1. stack x10
2. stack x8
Incline Shoulder Press Machine:
1. 225x8
2. 240x8
3. 255x8 (PR)
Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
Barbell Curl:
1. 115x6
2. 115x5
3. 95x10
Curl Machine:
1. 80x10
2. 80x8
Skull Crushers:
1. 125x7
2. 125x6
3. 115x7
V Bar Pressdown:
1. stack x7
2. 170x10
Workout Time: 85min
7-13 Tuesday: Lower
Diet: 201.5gP, 519gC, 79.5gF, 3600cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Workout: Lower
Squats:
1. 285x3
2. 285x3
3. 285x3
4. 285x3
5. 285x3
Leg Extensions:
1. 225x8
2. 240x8
3. 255x8 (PR)
4. 255x8 (PR)
5. 255x7
SLD:
1. 275x5
2. 275x5
3. 275x5
1 Legged Kneeling Ham Curl:
1. 80x8 (Tied PR)
2. 80x8 (Tied PR)
3. 60x10
Standing Calf Raise:
1. 240x8
2. 240x8
3. 255x8
4. 255x7
5. 255x6
Seated Calf Raise:
1. 3 plates x8
2. 3 plates x8
3. 3 plates x8
4. 3 plates x6
5. 3 plates x6
Workout Time: 70 min
Chuckles
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