8-6 Friday: Shoulders/Arms
Diet: 209.5gP, 508gC, 87.5gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Workout: Shoulders/Arms
Straight Bar Barbell Military to Chin:
1. 175x5
2. 175x4
Seated Side Raise:
1. 40x8
2. 40x8
3. 40x8
Rear Delts on Pec Deck:
1. 150x8
2. 150x8
Side Raise Machine:
1. stack x8
2. stack x7
3. 120x12
4. 120x12
5. 120x10
Seated DB Curls:
1. 47.5x11 (PR)
2. 47.5x8
3. 47.5x7
4. 40x10
Curl Machine:
1. 80x12 (Tied PR)
2. 80x10
3. 80x8
Lying Cable Curls:
1. 80x15 (PR)
2. 80x12
3. 80x10
Skull Crushers:
1. 115x11 (PR)
2. 115x9
3. 115x8
4. 95x12
V Bar Pressdowns:
1. 160x12
2. 160x12
3. 160x12
Overhead Rope Extension:
1. 100x15
2. 100x12
3. 100x12
Workout Time: 75min
8-7 Saturday: Legs
Diet: 212.5gP, 526gC, 80.5gF, 3680cal
Water: 1.5 gallons
Sleep: 9hrs
Workout: Legs
Leg Press:
1. 8 plates per side x12
2. 9 plates per side x10 (Tied PR)
3. 10 plates per side x6 (PR) drop to 8 plates per side x4
4. 8 plates per side x12
5. 8 plates per side x10
Power Lift Belt Squat:
1. 35 per side x10 (PR)
2. 35 per side x10 (PR)
3. 35 per side x8
Seated Ham Curls:
1. 190x7
2. 170x8
3. 150x8
4. 130x10
Occluded Hammer Strength 1 Legged Extension superset Occluded Hammer Strength 1 Legged Kneeling Curl (wraps were on way too tight):
1. 25x15/25x15
2. 25x10/25x12
Mini Hack Squat Calf Raise:
1. 3 plates per side x12
2. 3 plates per side x10
3. 3 plates per side x8
4. 2 plates per side x10
Occluded Standing Calf Raise:
1. 150x15
2. 150x9
3. 150x6
4. 100x6
Tibialis Machine:
1. 50x15
2. 50x15
Workout Time: 95min
8-8 Sunday: Off Day
Diet: 206gP, 438.5gC, 85.5gF, 3350cal
Water: 1.5 gallons
Sleep: 9 1/2hrs
8-9 Monday: Upper
Diet: 196.5gP, 519.5gC, 86gF, 3640cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Workout: Upper
DB Bench:
1. 115x5
2. 115x5
3. 115x5 (PR for 3x5)
Pec Deck:
1. stack x15 (Tied PR)
2. stack x10
Weighted Chins:
1. 65x5 (PR)
2. 65x5 (PR)
3. 65x5 (PR)
Bodymasters Hammer Row:
1. 3 plates +25 per side x8 (PR)
2. same
3. same
4. same weight x6
Machine Pulldown:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)
Bodymasters Lying Military Press:
1. 270x7 (PR)
2. 270x6
3. 270x6
Side Raise Mchine:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
Curl Machine:
1. 12 plates x6 (PR)
2. 10 plates x8
3. 10 plates x6
4. 8 plates x7
Cable Pressdowns:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)
4. stack x6
Workout Time: 80min
8-10 Tuesday: Lower
Diet: 199.5gP, 526gC, 83gF, 3650cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Workout: Legs
Squats:
1. 360x3
2. 360x3
3. 360x3
4. 360x3
5. 360x3 (Tied PR for 5 sets of 3 and it was brutal)
Leg Extensions:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)
SLD:
1. 345x5 (PR)
2. 345x5 (PR)
3. 345x5 (PR)
1 Legged Kneeling Ham Curl:
1. 80x8 (Tied PR)
2. 80x6
3. 60x8
Seated Calf Raise:
1. 3 plates +25 x8 (Tied PR)
2. 4 plates x8 (PR)
3. 4 plates x6
4. 4 plates x6
Standing Calf Raise:
1. 270x8 (PR)
2. 270x8 (PR)
3. 270x6
4. 240x8
Workout Time: 85min
8-11 Wednesday: Cardio
Diet: 201.5gP, 478gC, 87.5gF, 3505cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Cardio: Eliptical Sprints: 20min
8-12 Thursday: Back/Chest
Diet: 195.5gP, 526gC, 82.5gF, 3630cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Workout: Back/Chest
DB Bench:
1. 100x11
2. 100x10
3. 100x9
4. 100x7
Bodymasters Hammer Bench:
1. 2 plates per side x12 (PR)
2. same
3. 2 plates per side x10
Pec Deck:
1. 180x15
2. 180x12
3. 180x12
Pull Ups:
1. 45x10 (Tied PR)
2. 45x8
3. 45x6
4. BW x10
Incline DB Row:
1. 75x10
2. same
3. same
4. same
Bodymasters Hammer Row:
1. 3 plates per side x10 (PR)
2. 3 plates per side x9
3. 3 plates per side 8
4. 2 plates +25 per side x10
Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. same
3. same
4. 2 plates +25 per side x10
Lying Rope Pulldown:
1. stack x15 (Tied PR)
2. same
3. same
4. same
Workout Time: 85min
The plan is to finish up this week, have 1 more heavy week and try to set a few more PRs, then starting Aug 23 I will be doing a deload for a week and a 3-5 week mini-cut as my weight is closing in on 193lbs these days. Gonna try to get back down to 183-185lbs or so and then start working my way slowly back up to the 195lb range. After my deload I will be switching to a modified westside routine for a while to mix things up.
Chuckles
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