Sunday, July 29, 2012

7/29/12

1 Scoop Juggernaut HP

1 Scoop Carno-Cre

1/2 Scoop Infinite Force

Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press:

Set 1 20lbs - 60 ~~ 20lbs - 60

Set 2 52.5lbs - 16 ~~ 52.5lbs -16

Set 3 60lbs - 6 ~~ 60lbs- 6

Bicep Curls

Set 1 20lbs - 40 ~~ 20lbs - 40

Set 2 35lbs - 20 ~~ 35lbs - 20

Set 3 40lbs - 12 ~~ 40lbs - 12

One Arm Tricep Overhead

Set 1 20lbs - 35 ~~ 20lbs - 35

Set 2 30lbs - 16 ~~ 30lbs - 16

Set 3 35lbs - 8 ~~ 35lbs - 8

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Side Raise

Set 1 15lbs - 32 ~~ 15lbs - 32

Set 2 25lbs - 20 ~~ 25lbs - 20

Set 3 30lbs - 12 ~~ 30lbs - 12

21's

Set 1 25lbs - 21 ~~ 25lbs - 21

Set 2 30lbs - 21 ~~ 30lbs - 21

Set 3 35lbs - 21 ~~ 35lbs - 21

Front/Back Extensions

Set 1 20lbs - 18 ~~ 20lbs - 18

Set 2 30lbs - 8 ~~ 30lbs - 8

Set 3 30lbs - 6 ~~ 30lbs - 6

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Front Raise

Set 1 20lbs - 22 ~~ 20lbs - 24

Set 2 20lbs - 22 ~~ 20lbs- 22

Set 3 25lbs - 25 ~~ 25lbs - 22

Alt. Curls

Set 1 30lbs - 16 ~~ 30lbs - 16

Set 2 40lbs - 10 ~~ 40lbs - 10

Set 3 45lbs - 10 ~~ 45lbs - 10

Dips

Set 1 40 reps ~~ Legs raised -40

Set 2 LR -30 reps ~~ Legs raised w/ 20lbs - 30

Set 3 LR- 32 reps ~~ Legs raised w/ 20lbs- 30

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Rear Delt Fly

Set 1 20lbs - 20 ~~ 20lbs - 20

Set 2 30lbs - 12 ~~ 30lbs - 12

Set 3 30lbs - 12 ~~ 30lbs - 12

Concentration Curl

Set 1 30lbs - 18 ~~ 35lbs - 15

Set 2 40lbs - 10 ~~ 40lbs - 10

Set 3 50lbs - 6 ~~ 52.5lbs - 6

Lying Down Tricep

Set 1 25lbs - 25 ~~ 25lbs - 25

Set 2 30lbs - 18 ~~ 30lbs - 18

Set 3 35lbs - 10 ~~ 35lbs - 10

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Arnold Press

Set 1 25lbs - 22 ~~ 25lbs - 25

Set 2 30lbs - 20 ~~ 30lbs - 20

Set 3 40lbs - 12 ~~ 40lbs - 12

DB Preacher Curl

Set 1 22.5lbs - 25 ~~ 25lbs - 25

Set 2 30lbs - 18 ~~ 30lbs - 18

Set 3 35lbs - 10 ~~ 35lbs - 12

Declined Lying Down Tricep

Set 1 25lbs - 22 ~~ 25lbs - 25

Set 2 30lbs - 12 ~~ 30lbs - 16

Set 3 35lbs - 10 ~~ 35lbs - 10

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Inlcline Hammer Curls

Set 1 25lbs - 16 ~~ 25lbs - 16

Set 2 30lbs - 12 ~~ 30lbs - 12

Set 3 35lbs - 8 ~~ 35lbs - 8

Shoulder Rolls

Set 1 25lbs - 8 ~~ 25lbs - 8

Set 2 30lbs - 8 ~~ 30lbs - 8

Set 3 35lbs - 8 ~~ 35lbs - 8

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Inlcline Curls

Set 1 20lbs - 16 ~~ 20lbs - 16

Set 2 25lbs - 11 ~~ 25lbs - 11

Set 3 30lbs - 10 ~~ 30lbs - 9

Tricep Kettlebell Raise

Set 1 22.5lbs - 16 ~~ 22.5lbs - 16

Set 2 27.5lbs- 14 ~~ 27.5LBS - 14

Set 3 30lbs- 14 ~~ 32.5LBS - 10

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Burn outs

Quick DB Curls

20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head

30lbs - 35 reps

1 scoop Infinite Whey

1 scoop BCAA

1 cup Almond Milk

Another awesome workout. I really felt a great pump in my arms. Not much improvement this week, There was some though! This took about 80 minutes to do. I really like doing the burn outs at the end, they just burn. I may start to do more sets of burn outs cause I think they will be beneficial in the grand scheme of things!

Took about 30ish minute break to have my protein shake.

Stretched for 5-10 minutes

Jog 3.25 Miles in 29 Minutes without stopping to catch my breath. Longest and Fastest Time woweeee

30 Burpees to round it out.

1 Medium Banana
4 Egg Whites, 1 Whole Egg Scrambled
Threw in some Seasoning and it turned out great with a little dab of ketchup! Mmmm.

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Went to my parents for lunch. They surprised me with some nice Pork Ribs and Salads and snow peas. Very good! The ribs were lightly seasoned and lightly covered in BBQ sauce, It was a nice change from chicken and turkey haha.


I came home and did my workout.

Afternoon workout:

Abs:

Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Oblique Turns w/ 22.5lbs - 12 reps each side
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Cruch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Up and Overs - 8
Repeat once


50 Burpees


1 Cup Cantaloupe
1 Cup Watermelon

Dinner:

Cabbage Rolls:

Cabbage on the bottom
8oz Lean Ground Turkey
Some sauerkraut
Cabbage on top

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