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#121
03-30-2009, 01:47 PM
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Friday
Another one of my no rest, super set, type workouts. Don't remember details but: Incline DB Press @ 110s: 12 reps, two sets Incline Pushups Standing Shoulder Press Pullups: 4 sets Tricep Extensions Curls Forearms Didn't workout Sat or Sun (gym is closed on Sun  ) but followed meal plans good. Bwt Sunday morning: 190.0
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#122
03-31-2009, 05:33 PM
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1 mile Run
Incline Bench: No spotter 135 @ 10 - SLOW 185 @ 10 - SLOW 225 @ 5 245 @ 3 Incline Cable Flys 70 @ 20 70 @ 10 - SLOW and Squeeze 70 @ 10 drop 60 @ 10 Close Grip Lat Pull 45 @ 20 90 @ 20 135 @ 20 Close Grip Flat Bench 135 @ 20 x 2 135 @ 12 Seated Curls w/ Str8 Bar (bar rests on lap, good pump) 65 @ 10 85 @ 10 DDS: 105 @ 6, 85 @ 8, 65 @ 5 Incline Preacher Curls 35s @ 10 (Slow, hammer grip) + 35s @ 10 (reg grip) Behind Back DB wrist Curls 50s @ 25 x 4 Concentrated Curls (rest on one knee) 20s @ 10 (hammer) + 20s @ 10 (reg) 25s @ 10 (hammer) + 20s @ 10 (reg) Calories and macros down from what I wanted them to be today...stuff came up ~2000 calories ...still had good energy
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#123
04-01-2009, 12:44 PM
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No workout Tuesday, but here's my macros:
201/220/82.5 2426.5 Bwt Wednesday morning: 189.0
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#124
04-02-2009, 04:16 PM
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WEDNESDAY:
Squat (to parallel box, where I sit and stopped momentum, and made sure my feet were flat on the floor) 309 @ 6 359 @ 5 404 @ 3 DB Military 60s @ 10 80s @ 8 110s @ 2 (some slight assistance) Occluded Seated DB Curl (very slow reps and squeeze at peak) 12s @ 20 x3 *really liked the burn from this Occluded Calves 45 @ 20 x 3 THURSDAY morning bwt: 188.2 *I really hope I am not losing too fast, but it appears I am losing nothing but fat and maintaining strength........
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#125
04-03-2009, 12:42 PM
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Thursday workout:
1 mile run....sprint last .15 Jumprope @ 200 @ 100 x 2 Can't remember macros exactly but I had around 2500 calories yesterday. Prolly something like 210 / 250 / 70.............give or take
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#126
04-07-2009, 01:34 PM
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case of the Mondays....really sluggish, kind of went thru motions
Bench 135 @ 10 185 @ 10 225 @ 8 275 @ 1 pause 315 @ 3 Tri Extensions 100 @ 20 x 5 Pec Dec 5x25 CG Bench 135 @ 12
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#127
04-08-2009, 05:01 PM
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Reverse Curls
85 @ 8 75 @ 10 65 @ 12, + Underhand str8 bar curl @ 85 FASCIA Incline Hammer DB curl 40s @ 8 30s @ 10 20s @ 12 + Normal grip DB @ 40 x 5 FASCIA Reverse Animal Curls 75 @ 10 65 @ 12 60 @ 15 + Normal Animals @ 75 x 10 FASCIA Tricep Bar Curls 85 @ 8 75 @ 10 65 @ 12 + EZ Bar Curls @ 85 x 5 (slow tempo, squeeze) Wrist curls, reverse wrist curls 10 x 25 + 10 x25 *supersetted reverse and normal Abs ~ 250 reps *I have been doing compound movements, my arms seem to have lost definition and size. To have decent arms, I have to give them extra attention. Once I do, it brings them out.
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#128
04-08-2009, 05:45 PM
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a case of the mondays and you still managed to press 315x3!!! looking strong bro keep it up
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#129
04-08-2009, 07:08 PM
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Quote:
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#130
04-14-2009, 12:56 PM
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Missed logging some workouts, including a deadlift session I was pretty happy about.
All full resets... 419 @ 3 424 @ 3 434 @ 3 Circuit: Rows, SLDL, WG Pullups, Shrugs to front/back x 3 Monday: Incline Bench: 175 @ 8 x 2 185 @ 6 205 @ 5 260 @ 3 x 3 160: 21's, plus 4 slow reps Standing Cable Flys: 90 @ 15 140 @ 12 180 @ 10 Tricep Extensions (used single hand attachment, held in hammer position...sets in between flys) 90 @ 25 x 4 Decline Bench (no spotter, steep angle) 225 @ 15 225 @ 12 245 @ 10 Dumbbell Diamond Press: 80 @ 20 110 @ 9 70 @ 20 Incline Pushups: bwt @ 25 x 5 bwt 189.0 253.5 / 121 / 59.75 2035.75 Last edited by misterjaydubyoo; 04-14-2009 at 01:38 PM.
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