Sorry about that I pushed the wrong button. Good day for legs, I felt pretty strong through out.....Here we go...
Leg Ext 175 175 190 205 220 235 6 sets 12-12-8-6-6-6 reps
Front Squats 135 135 155 175 4 sets 10-8-8-8 reps
Leg Press 315 405 505 3 sets 10-10-10 reps
Step Lunge 60lb barbell 10 reps on each leg 2 sets
Calf Raises (seated) 200lbs 4 sets 12-10-8-8 reps
Cardio
TREADMILL
30 min
12% incline
2.5 mph
350 cal burned
Saturday, September 6, 2008
Friday, September 5, 2008
Post 101...
Nothing today, I worked this morning and had to do PTSA skate night this evening...But here"s the weigh in numbers from this morning....
Weight 221lbs
Waist 32.50
Shouder HURTS!!!!! : )
getting up early in the morning to do legs....got a playoff game in the pm.
cheduled Polygraph today.
Weight 221lbs
Waist 32.50
Shouder HURTS!!!!! : )
getting up early in the morning to do legs....got a playoff game in the pm.
cheduled Polygraph today.
Thursday, September 4, 2008
Lucky 100....
Wow, 100 posts.....a milestone. Well today was a rest day. No weights and rest. But I did do some cardio and abs.....I cut carbs in half today...feel pretty good...
ABS
5 sets of machine crunches 30bs 20 reps
Rope Crunches 30 up to 65lbs 4 sets 20 reps
Seated Twists 4 set 20 reps on each side.
Cardio
HIIT
25 min
15/45 intervals
2 min warmup
17 min work sets
6 min cooldown
ABS
5 sets of machine crunches 30bs 20 reps
Rope Crunches 30 up to 65lbs 4 sets 20 reps
Seated Twists 4 set 20 reps on each side.
Cardio
HIIT
25 min
15/45 intervals
2 min warmup
17 min work sets
6 min cooldown
Tuesday, September 2, 2008
Tues....
Pretty good day overall. Still a little tender in the shoulder area. Here we go...
Lat Over 120 120 140 160 180 200 6 sets 12-12-8-6-6-6 reps
Seated Row 140 160 180 200 120 120 6 sets 10-8-8-8-12 12 reps
Rope Pulldowns 120 140 160 3 sets @ 10 reps
Stiff leg barbell deadlift 60 lbs 4 set 12-10-8-8- reps
Leg Curls 95 110 125 3 sets 10 reps
Pull Ups 3 sets 10 reps very wide grip
Cardio
Treadmill
40 min
607 cal
14 % incline
2.5 mph
HIIT
15/45 intervals
1 min warmup
10 work sets
2 min cooldown
Lat Over 120 120 140 160 180 200 6 sets 12-12-8-6-6-6 reps
Seated Row 140 160 180 200 120 120 6 sets 10-8-8-8-12 12 reps
Rope Pulldowns 120 140 160 3 sets @ 10 reps
Stiff leg barbell deadlift 60 lbs 4 set 12-10-8-8- reps
Leg Curls 95 110 125 3 sets 10 reps
Pull Ups 3 sets 10 reps very wide grip
Cardio
Treadmill
40 min
607 cal
14 % incline
2.5 mph
HIIT
15/45 intervals
1 min warmup
10 work sets
2 min cooldown
Monday, September 1, 2008
Monday....
Still having some problem with my shoulder. I didn't want to hurt it more but I didnt want to miss a workout. I didnt really push it, but I did feel it on every movement.
Flat Bar Bench 135 x2 185 205 225 245 6 sets 12-12-8-6-6-6 reps
Incline DB 60 70 80 90 4 sets 10-8-8-8 reps
Uneven pushups 3 sets of 12-10-10 on each side
Cable Cross 3 sets @ 20x2 25 for 10 reps
Low Cable Cross 3 sets @ 20 15x2 for 10 reps ( really hurted )
DB ext 3 sets of 10-8x2 3olbs
Palm Up Tri 57.5 65 72.5 3 sets of 10 reps
Cardio
Treadmill
30 min
417 cal
14% incline
2.5 mph
Flat Bar Bench 135 x2 185 205 225 245 6 sets 12-12-8-6-6-6 reps
Incline DB 60 70 80 90 4 sets 10-8-8-8 reps
Uneven pushups 3 sets of 12-10-10 on each side
Cable Cross 3 sets @ 20x2 25 for 10 reps
Low Cable Cross 3 sets @ 20 15x2 for 10 reps ( really hurted )
DB ext 3 sets of 10-8x2 3olbs
Palm Up Tri 57.5 65 72.5 3 sets of 10 reps
Cardio
Treadmill
30 min
417 cal
14% incline
2.5 mph
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