8-19 Thursday: Back/Chest
Diet: 199.5gP, 523gC, 81gF, 3620cal
Water: 1.5 gallons
Sleep: 8hrs
Workout: Back/Chest
DB Bench:
1. 105x10 (PR)
2. 105x8
3. 105x8
4. 105x6
5. 90x9
Bodymasters Hammer Bench:
1. 2 plates per side x10
2. same
3. same
Pec Deck:
1. 180x15
2. 180x15
Lat Pulldown:
1. 250x8 (PR)
2. 230x10 (Tied PR)
3. 230x8
4. 200x10
5. 200x8
Cable Row:
1. 180x10
2. 180x10
3. 180x10
4. 180x10
5. 180x10
Reverse Grip Machine Row:
1. 225x10
2. 225x10
3. 225x10
Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. same
3. same x10
Lying Cable Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15
Workout Time: 80min
8-20 Friday: Arms
Diet: 202.5gP, 511gC, 79.5gF, 3570cal
Water: 1.5 gallons
Sleep: 8 1/hrs
Workout: Arms
Bodymasters Lying Shoulder Press:
1. 180x12 (PR)
2. 180x12 (PR)
3. 180x10
Side Raise Machine:
1. 120x10 (Tied PR)
2. 120x10 (Tied PR)
3. 120x10 (Tied PR
4. 120x10 (Tied PR)
Rear Delts on Pec Deck:
1. 120x12
2. 120x12
3. 120x12
Curl Machine:
1. 80x12
2. 80x12
3. 80x10
4. 80x10
5. 80x8
6. 80x8
Lying Cable Curl:
1. 80x15
2. 80x15
3. 80x15
4. 80x15
Skull Crushers:
1. 115x12 (PR)
2. 115x10
3. 115x8
4. 95x12
Cable Pressdowns:
1. 160x12
2. 160x12
3. 160x12
Overhead Rope Extensions:
1. 100x15
2. 100x15
3. 100x12
Workout time: 70min
8-21 Saturday: Legs
Diet: 214.5gP, 523gC, 86gF, 3725cal
Water: 1.5 gallons
Sleep: 8hrs
Workout: Legs
Giant Set: V Squat, Leg Press, Squat
1. 4 plates per side x12 / 5 plates per side x10 / 225x8
2. 4 plates per side x10 / 5 plates per side x8 / 225x5
3. 4 plates per side x8 / 5 plates per side x6 / 185x5 - wanted more but lower back too fatigued, figured it wasn't worth hurting myself on the last workout before my deload
Hammer Strength Plate Loaded Alternate Leg Extension:
1. 50x12
2. 50x12
3. 50x10
4. 50x10
Hammer Strength Plate Loaded Ham Curl:
1. 60x12
2. 60x12
3. 60x10
4. 60x10
Standing Calf Raise:
1. 300x10
2. 300x10
3. 300x10
4. 300x10
Tibialis Raise:
1. 50x15
2. 50x15
3. 50x15
4. 50x12
Workout Time: 80min
Was starting to feel run down and beat up from the workouts earlier in the week and then previous 9 weeks of training, but I finished these workouts strong and now it is time to deload. The plan is to take Sun, Mon, Tues all off, cardio wed, upper deload thurs, lower deload fri, cardio sat, off sun and mon and then start a westide split the tues. I'm also starting a 3-5 week mini-cut starting Monday.
Chuckles
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