lsuillini's online training journal (comments welcome)

[lsuillini]

Chest and Back today... I feel good. I have to admit that I skipped legs and shoulders on Friday. I hate the guilt. Today made me feel a lot better about myself. I have to let go of the guilt or it will make me quit all together. Anyways, I'm back on track...

DB Flat Bench SS One Arm Bent Over Rows
8 x 60 each side SS 8 x 60 each side
8 x 60 each side SS 8 x 60 each side
8 x 60 each side SS 8 x 60 each side
8 x 60 each side SS 8 x 60 each side

Incline Cable Cross-Overs
10 x 50
10 x 60
10 x 60

DB Pullovers SS Flat Flyes
8 x 35 each side SS 8 x 30 each side
8 x 35 each side SS 8 x 30 each side
8 x 35 each side SS 8 x 30 each side
8 x 35 each side SS 8 x 30 each side

Cable Pull Downs
8 x 130 drop 4 x 110
8 x 130 drop 4 x 110
8 x 140 drop 4 x 120
8 x 140 drop 4 x 120

Hammer Strength Decline Bench Press
8 x 200 drop 4 x 180
8 x 200 drop 4 x 180
8 x 210 drop 4 x 180
8 x 210 drop 4 x 180

[lsuillini]

Last night I did yoga and 11 mins of HIIT. My cut isn't going as well as planned, because I have cheated a whole bunch, but I am noticing some nice results. It is week 3 of 12, so I have a long way to go. As I go along, the discipline gets easier. I just have to keep on the HIIT.

[lsuillini]

Ok, this is going to be like 5 updates in a row, because I'm lagging.. last Wednesday went like this.

Biceps

1 1/4 Preacher Curls SS Reverse Curls
8 x 40 SS 8 x 40
8 x 40 SS 8 x 40
8 x 40 SS 8 x 30
8 x 40 SS 8 x 30

Standing Side Cable Curls
8 x 60 drop 4 x 30 each side
8 x 60 drop 4 x 30 each side
8 x 60 drop 4 x 30 each side
8 x 60 drop 4 x 30 each side

Triceps

Narrow Grip Bench SS Skull Crushers
8 x 95 SS 8 x 60
8 x 95 SS 8 x 60
8 x 105 SS 8 x 60
8 x 105 SS 8 x 60

Reverse Curls
8 x 120 drop 4 x 100
8 x 120 drop 4 x 100
8 x 120 drop 4 x 100
8 x 120 drop 4 x 100

Forearms

Forearm Curls
10 x 50
10 x 50
5 x 50 drop 5 x 25

Reverse Forearm Curls
10 x 30
10 x 30
10 x 30

[lsuillini]

Friday... legs and shoulders.

Legs

Squats
8 x 165
8 x 165
8 x 175
8 x 175

Dead Lifts
8 x 155
8 x 155
8 x 165
8 x 165

Hammer Strength Leg Extensions SS Hammer Strength Laying Leg Curls
10 x 115 SS 10 x 100
10 x 115 SS 10 x 100
10 x 115 SS 10 x 100

Stand Up Calf Raises
10 x 220
10 x 230
10 x 240


Shoulders

Arnold Presses
8 x 30 each side drop 4 x 25 each side
8 x 30 each side drop 4 x 25 each side
8 x 30 each side drop 4 x 25 each side
6 x 30 each side drop 4 x 25 each side

Hammer Strength Side Raises
10 x 40
10 x 30
10 x 40

Upright Rows SS Barbell Shrugs
8 x 65 SS 8 x 115
8 x 65 SS 8 x 115
8 x 65 SS 8 x 115
8 x 75 SS 8 x 125

[lsuillini]

Chest and Back

DB Flat Bench SS One Arm Bent Over Rows
8 x 60 each side SS 8 x 60 each side
8 x 60 each side SS 8 x 60 each side
8 x 60 each side SS 8 x 60 each side
8 x 60 each side SS 8 x 60 each side

Incline Cable Cross-Overs
10 x 60
10 x 75
10 x 68

DB Pullovers SS Flat Flyes
8 x 35 each side SS 8 x 30 each side
8 x 35 each side SS 8 x 30 each side
8 x 35 each side SS 8 x 30 each side
8 x 35 each side SS 8 x 30 each side

Hammer Strength Decline Bench Press
8 x 200 drop 4 x 180
8 x 200 drop 4 x 180
8 x 210 drop 4 x 180
8 x 210 drop 4 x 180

Hammer Strength Pull Downs
6 x 180
10 x 140
10 x 150

Cable Pull Downs
8 x 130 drop 4 x 110
8 x 130 drop 4 x 110
8 x 140 drop 4 x 120
8 x 140 drop 4 x 120

[lsuillini]

Last night was yoga and HIIT night. I did an hour of yoga followed by 12 minutes of HIIT (2 min warm up and cool down on each side of that). HIIT is brutal, but it is going to get me to where I want to be come warm weather.

[lsuillini]

Tris and Bis... cut is going well I think. 4th week of 12.

Triceps

Narrow Grip Bench SS Skull Crushers
8 x 105 SS 8 x 60
8 x 105 SS 8 x 60
8 x 105 SS 8 x 60
8 x 115 SS 8 x 60

Reverse Curls
8 x 55 drop 4 x 45
8 x 55 drop 4 x 50
8 x 55 drop 4 x 50
8 x 60 drop 4 x 50

Forearms

Forearm Curls
10 x 50
10 x 50
10 x 50

Reverse Forearm Curls
10 x 30
10 x 30
10 x 30

Biceps

Standing EZ-Bar Curls SS Incline DB Curls
8 x 40 SS 8 x 15 each side
8 x 50 SS 8 x 15 each side
8 x 50 SS 8 x 15 each side
8 x 50 SS 8 x 15 each side (rest-pause on final 4 reps)

Standing Side Cable Curls
8 x 60 drop 4 x 45 each side
8 x 60 drop 4 x 45 each side
8 x 60 drop 4 x 45 each side
7 x 60 drop 5 x 45 each side