lsuillini's online training journal (comments welcome)

[lsuillini]

Ok, here is today's workout. The dextrose and malto showed up so I incorporated it into my PWO shake. 50g of each. It makes for a ridiculous shake. I tried to workout legs, but my knee isn't cooperating, so I'm shutting it down for another week. Today was shoulder day, so here it goes.

Shoulders

Military press
8 x 95
8 x 105
8 x 105
8 x 105

Static upright rows
8 x 60
8 x 80
8 x 80
8 x 80

Shrugs
8 x 75
8 x 75
8 x 75
8 x 75

Reverse Flys
8 x 25
8 x 25
8 x 25
8 x 25

Abs
Resistaball crunches x 10 superset with leg raises x 10. 4 times, no rest.

[lsuillini]

In the middle of a well deserved week off. I was out of town for most of it with no access to work out equipment, and since I have not taken a break since May, I figured this is a good opportunity. I'll be back on Monday with a renewed vigor though.

[lsuillini]

Ok, so taking a week off sucks. It totally throws me off my lifting momentum. However, I got back on the horse yesterday with a nice chest and tri workout. It went something like this.

Chest

BB Incline Bench
5 x 135
5 x 145
5 x 155
5 x 165
5 x 155

BB Flat Bench
5 x 155
5 x 165
5 x 175
5 x 185
5 x 185

DB Flys
10 x 25 each side
10 x 30 each side

Cable Crossovers
10 x 65 each side
10 x 60 each side
10 x 55 each side

Triceps

French Press
8 x 40
8 x 45
8 x 50
8 x 50

Reverse Curls
10 x 90
10 x 95
10 x 100
10 x 100

DB Kickbacks
10 x 15 each side
10 x 15 each side
10 x 15 each side

Abs

Resistaball crunches superset with leg raises 10 reps each, 4 sets, no rest in between sets.

[lsuillini]

Alright... I feel much better. My knee actually felt good enough to do some HIIT today. Nothing overwhelming, I don't want to risk reinjuring it, but I feel really good gettin some good cardio work in. I was beginning to feel flabby... hehehe.

[IronKnuckle]

Good workouts. I like your style.

[lsuillini]

Thanks a lot. Its always nice to hear good things about my workout.

[lsuillini]

Wednesday's Workout (merry xmas eve, y'all)

Back

Pull ups
8, 8, 6, 6

Bent Over BB Rows
5 x 95
5 x 115
5 x 135
5 x 145
5 x 145

Good Mornings
8 x 115
8 x 125
8 x 135
8 x 135

Biceps

BB Curls w/static hold at top of contraction
8 x 25
8 x 25
8 x 25

1 1/4 Reverse Grip Seated Preacher Curls
5 x 50
5 x 50
5 x 50
5 x 50
4 x 50

21's
30lbs, 40lbs, 40lbs

[lsuillini]

I'm not even going to begin to tell y'all how bad I was today regarding what I ate. Suffice it to say I was pretty bad. But its xmas, and I think that once in a while its ok to cheat. Once the holidays are over, I am going to become more consciencious about my diet. I'll be posting more about it. Anyways, Merry Christmas everybody.

[lsuillini]

Here's Friday. Shoulders and finally legs. I was able to do some light squats today without much trouble. No more mr. birdlegs for me! The workouts for this month are designed to increase my overall power, because I've rarely worked out with heavy weights/low reps. I think this will increase the weights I use when I move back to using a lot of shocking methods. Any comments on this theory are welcome.

Shoulders

Arnold Presses
5 x 45lbs each side
5 x 45lbs each side
5 x 50lbs each side
5 x 45lbs each side
5 x 45lbs each side

Shrugs
8 x 75lbs each side
8 x 85lbs each side
8 x 90lbs each side
8 x 90lbs each side

Upright Rows
5 x 80
5 x 80
5 x 90
5 x 90
5 x 90

Legs

Squats
8 x 95
8 x 95
8 x 95
8 x 95

Standing Hammer Strenght Calf Raises
8 x 140
8 x 150
8 x 160
8 x 170

Abs

Resistaball crunches superset with Resistaball roll unders (I don't know what the real name of these are.) 3 sets, with one minute rest.

[lsuillini]

Mondays are always so good...

Chest

Flat DB Bench

5 x 60 each side
5 x 70 each side
5 x 70 each side
5 x 75 each side
5 x 75 each side

Incline DB Bench

5 x 45 each side
5 x 55 each side
5 x 55 each side
5 x 60 each side
5 x 65 each side

Flat DB Fly

10 x 25
10 x 25

Cable Cross Overs

10 x 55 each side
10 x 60 each side
10 x 65 each side

Triceps

French Press

5 x 45
5 x 55
5 x 55
5 x 65
5 x 65

Cable Press downs

10 x 50
10 x 60
10 x 70

Reverse Curls

10 x 90
10 x 100
10 x 110

Abs

Resistaball Crunches SS w/side bends with 10lb weights... 4 sets, no rest.