cmsumules264's training journal(comments welcomed)

[cmsumules264]

Friday-arms, abs

Bi's
----
high cable curl-->standing cable bar curl
10 reps-60 lbs/90 lbs
10 reps-60 lbs/90 lbs
10 reps-60 lbs/90 lbs

preacher curls/dumbell hammer curls/straight bar curls
10 reps-45 lbs/20 lbs/30 lbs
10 reps-50 lbs/20 lbs/40 lbs
10 reps-50 lbs/20 lbs/50 lbs

standing straight bar negatives
7 reps-50 lbs
6 reps-45 lbs
8 reps-40 lbs
10 reps-30 lbs

circuit ab training for 20 minutes

Tri's
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bench dips/cable pressdowns/overhead cable extensions
10 reps- body/50 lbs/40 lbs
10 reps-+45/70 lbs/50 lbs
10 reps-+45/80 lbs/60 lbs

skull crushers/reverse grip pressdown/one arm ovhd ext
10 reps-35 lbs/40 lbs/15 lbs
10 reps-45 lbs/60 lbs/15 lbs
6 reps-55 lbs/60 lbs/20 lbs

[cmsumules264]

saturday-cardio

ran 1.75 miles

[cmsumules264]

monday-chest/abs/cardio
cardio-
ran 2 miles
abs-
20 min circuit abs
chest
-----
warm up set
cable flyes
20 reps-30 lbs

workout
Dumbell flyes/dumbell presses
15 reps-35/40 lbs
12 reps-35/40 lbs
10 reps-40/45 lbs
8/5 reps-45/50 lbs

decline bench
10 reps-115 lbs
10 reps-115 lbs
8 reps-115 lbs
8 reps-115 lbs

cable flyes
10 reps-30 lbs
10 reps-40 lbs
8 reps-40 lbs
7 reps-50 lbs

incline bench negatives
10 reps-95 lbs
5 reps-135 lbs
5 reps-135 lbs

low cable flyes
10 reps-20 lbs
10 reps-20 lbs
8 reps-25 lbs
8 reps-25 lbs