lsuillini's online training journal (comments welcome)

[lsuillini]

Friday... legs and triceps.

Legs

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

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

Hammer Strength Leg Extensions SS Hammer Strength Laying Leg Curls
10 x 125 SS 10 x 90
10 x 125 SS 10 x 90
10 x 125 SS 10 x 90

Bent Over Machine Calf Raises
10 x 360
10 x 380
10 x 400

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 50
8 x 105 SS 8 x 60

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

[lsuillini]

Alright... week off. Body needs some recovery time. See you all in a week.

[lsuillini]

Just when I think I am hardcore, I read something on this site that I just have to incorporate into my workout, and my workout gets taken to a whole new level.

My summer cut begins today. I am excited, because this is my first real cut. My diet is going to have to shape up quickly. Anyways, I switched up the split. It goes a little something like this:

Monday: Chest and Back
Tuesday: Yoga and HIIT
Wednesday: Biceps, Triceps, and Forearms
Thursday: Yoga ans HIIT
Friday: Shoulders and Legs
Saturday: Rest or HIIT (depending on severity of hangover)
Sunday: Rest

Today was the first day of the new split.

[lsuillini]

Chest and Back. After a week off, and combining two of the big muscle groups into one day, I feel like a train hit my torso. And I love it, of course.

BB Flat Bench SS One Arm Bent Over Rows
8 x 155 SS 8 x 55 each side
8 x 155 SS 8 x 55 each side
8 x 155 SS 8 x 60 each side
8 x 155 SS 8 x 60 each side

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

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 2 x 30 each side drop 6 x 25 each side

BB Decline Bench Press
8 x 145 drop 4 x 95
8 x 145 drop 4 x 125
5 x 145 drop 7 x 125
5 x 135 drop 7 x 125

Cable Pull Downs
8 x 120 drop 4 x 100
8 x 130 drop 4 x 100
8 x 140 drop 4 x 110
4 x 140 drop 4 x 110 drop 4 x 80

[lsuillini]

Today was a nice day. Yoga and 14 minutes of HIIT. I'm ready for bed!

[lsuillini]

Bis, Tris, and Forearms. Good workout... wish it had been less crowded.

Biceps

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

Standing Side Cable Curls
8 x 35 drop 4 x 25 each side
8 x 35 drop 4 x 30 each side
8 x 35 drop 4 x 30 each side
8 x 35 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 95 SS 8 x 60
8 x 95 SS 8 x 60

Reverse Curls
8 x 100 drop 4 x 90
8 x 110 drop 4 x 95
8 x 110 drop 4 x 95
8 x 110 drop 4 x 95

Forearms

Forearm Curls
10 x 50
10 x 50
10 x 50

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

[OUTLAW20SICX]

solid workout, keep it up

[lsuillini]

10 minutes of HIIT tonight... week one of a 12 week cut is almost done. One step at a time.

[lsuillini]

Friday... legs and shoulders.

Legs

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

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

Shoulders

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 220
10 x 220


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

BB Shrugs
10 x 135
10 x 165
10 x 175

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]

Chest and Back. This week I felt a lot stronger than last week. I think I will be able to put up even more next week. Feelin good.

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 65 each side SS 8 x 65 each side
8 x 65 each side SS 8 x 65 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 25 each side
8 x 35 each side SS 8 x 25 each side
8 x 35 each side SS 8 x 30 each side
8 x 35 each side SS 8 x 30 each side

DB Decline Bench Press
8 x 60 each side drop 4 x 45 each side
8 x 60 each side drop 4 x 45 each side
8 x 60 each side drop 4 x 45 each side
5 x 60 each side drop 4 x 45 each side

Cable Pull Downs
8 x 120 drop 4 x 100
8 x 130 drop 4 x 100
8 x 140 drop 4 x 120
4 x 140 drop 4 x 120