lsuillini's online training journal (comments welcome)

[lsuillini]

Thursday... yoga... I'm all sortsa stretched out.

[lsuillini]

Friday... legs and triceps.

Legs

Squats
8 x 155
8 x 155
8 x 165
8 x 175

Dead Lifts
8 x 135
8 x 145
8 x 145
8 x 155

Hammer Strength Leg Extensions SS Hammer Strength Laying Leg Curls
10 x 115 SS 10 x 90
10 x 115 SS 10 x 90
10 x 115 SS 10 x 90

Seated Calf Raises
10 x 115
10 x 115
10 x 115

Triceps

Close Grip Bench Press SS Skull Crushers
8 x 60 SS 8 x 60
8 x 60 SS 8 x 60
8 x 60 SS 8 x 60
8 x 70 SS 8 x 70

Rope Press Downs
8 x 75 drop 4 x 55
8 x 80 drop 4 x 60
8 x 80 drop 4 x 65
8 x 85 drop 6 x 75

[lsuillini]

Another Monday. Yay. Felt great. This was an especially hardcore workout. I thought my heart was going to explode, because it was pumping so much blood.

Chest & Shoulders

Chest

DB Arnold Bench Press SS w/non peak DB flys
8 x 55 SS 8 x 30 each side
8 x 60 SS 8 x 30 each side
8 x 60 SS 8 x 30 each side
8 x 65 SS 8 x 30 each side

Incline Seated Cable Cross Overs
10 x 60
10 x 60
10 x 60

Decline DB Arnold Bench Presses
8 x 55 drop 4 x 40
8 x 60 drop 4 x 40
8 x 60 drop 4 x 40
8 x 60 drop 4 x 40

Shoulders

Arnold Presses SS w/Front Raises
8 x 35 each side SS 8 x 15 each side
8 x 35 each side SS 8 x 15 each side
8 x 35 each side SS 8 x 15 each side
6 x 35 each side SS 8 x 15 each side

Hammer Strength Shrugs
10 x 230
10 x 230
10 x 230

Rear Delt DB Raises
8 x 15 each side drop 4 x 10 each side
8 x 15 each side drop 4 x 10 each side
8 x 15 each side drop 4 x 10 each side
8 x 15 each side drop 4 x 10 each side

[lsuillini]

Tuesday is more yoga. It feels really nice, yo.

[lsuillini]

Wednesday was back and biceps. Another great workout. Holla.

Back

Hammer Strength Incline Rows SS Bent Over One Arm Rows
8 x 140 SS 8 x 55 each side
8 x 140 SS 8 x 55 each side
8 x 140 SS 8 x 55 each side
8 x 140 SS 8 x 55 each side

Seated Cable Rows
10 x 100
10 x 110
10 x 110

Hammer Strength Pull Downs
8 x 140 drop 4 x 90
8 x 180 drop 4 x 140
8 x 180 drop 4 x 140
6 x 180 drop 4 x 140 drop 10 x 90

Biceps

Reverse Preacher Curls SS Seated Incline Curls
8 x 40 SS 8 x 20 each side
8 x 40 SS 8 x 20 each side
8 x 40 SS 5 x 20 each side
8 x 40 SS 6 x 15 each side drop 2 x 10 each side

Decline 21s
8 x 40
8 x 40
8 x 30

[lsuillini]

Friday... legs and triceps.

Legs

Squats
8 x 165
8 x 155
8 x 175
8 x 175

Dead Lifts
8 x 135
8 x 145
8 x 145
8 x 155

Hammer Strength Leg Extensions SS Hammer Strength Laying Leg Curls
10 x 115 SS 10 x 90
10 x 115 SS 10 x 90
10 x 115 SS 10 x 90

Bent Over Machine Calf Raises
10 x 260
10 x 300
10 x 360
10 x 360

Triceps

Close Grip Bench Press SS Skull Crushers
8 x 95 SS 8 x 50
8 x 95 SS 8 x 50
8 x 95 SS 8 x 60
8 x 95 SS 8 x 60

Cable One Arm Kickbacks
8 x 20 drop 4 x 15 each side
8 x 25 drop 4 x 15 each side
8 x 25 drop 4 x 15 each side
8 x 25 drop 4 x 20 drop 4 x 15 each side

[lsuillini]

Monday again. Changing the split next week. Gonna be great. I'm gonna miss this workout, but you gotta move on, right?

Chest & Shoulders

Chest

BB Flat Bench Press SS w/non peak DB flys
8 x 155 SS 8 x 30 each side
8 x 155 SS 8 x 30 each side
8 x 155 SS 8 x 30 each side
8 x 155 SS 8 x 30 each side

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

Decline BB Bench Press
8 x 155 drop 4 x 105
8 x 155 drop 4 x 105
8 x 155 drop 4 x 105
8 x 155 drop 4 x 105

Shoulders

Military Press SS w/Front Raises
8 x 75 SS 8 x 15 each side
8 x 85 SS 8 x 15 each side
8 x 85 SS 8 x 15 each side
6 x 85 SS 8 x 15 each side

Hammer Strength Shrugs
10 x 230
10 x 230
10 x 230

Rear Delt DB Raises
8 x 15 each side drop 4 x 10 each side
8 x 15 each side drop 4 x 10 each side
8 x 15 each side drop 4 x 10 each side
8 x 15 each side drop 4 x 10 each side

[lsuillini]

Yoga today. Feeling stretchy.

[lsuillini]

Wednesday was back and biceps. Another great workout. Holla.

Back

Hammer Strength Incline Rows SS Bent Over One Arm Rows
8 x 140 SS 8 x 55 each side
8 x 140 SS 8 x 55 each side
8 x 140 SS 8 x 55 each side
8 x 140 SS 8 x 55 each side

Seated Cable Rows
10 x 100
10 x 100
10 x 100

Hammer Strength Pull Downs
8 x 190 drop 4 x 140
8 x 210 drop 4 x 190
8 x 220 drop 4 x 190
6 x 230 drop 4 x 190

Biceps

Reverse Preacher Curls SS Seated Incline Curls
8 x 40 SS 8 x 15 each side
8 x 40 SS 8 x 15 each side
8 x 40 SS 5 x 15 each side
8 x 40 SS 8 x 15 each side (rest/pause to finish each set.)

Standing Cable Side Cable Curls
8 x 15 drop 4 x 10 each side
8 x 20 drop 4 x 15 each side
8 x 25 drop 4 x 15 each side
8 x 30 drop 4 x 15 each side

[lsuillini]

Thursday... got my yoga on. Feeling stretchy. This stuff is hard.