Sunday, August 26, 2012

8/26/12 Shoulders/Arms/Cardio and Good Eating AGAIN

1 Scoop Juggernaut HP

1 Scoop Carno-Cre




Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60

Set 2 52.5lbs - 16 ~~ 40lbs -28

Set 3 60lbs - 6 ~~ 40lbs- 25 dropped 20lbs - 20

Bicep Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 17 reps

Set 2 30lbs - 8 ~~ 9 reps

Set 3 30lbs - 8 ~~ 8 reps dropped to 20lbs - 6

One Arm Tricep Overhead
Set 1 15lbs - 20 ~~ 20lbs - 20

Set 2 15lbs - 20 ~~ 25lbs - 12

Set 3 15lbs - 15 ~~ 25lbs - 12 dropped 15lbs - 15

----

Side Raise
Set 1 15lbs - 32 ~~ 15lbs - 32

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

Set 3 30lbs - 12 ~~ 30lbs - 14

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 25lbs - 20 ~~ 25lbs - 20

Set 2 25lbs - 16 ~~ 25lbs - 16

Set 3 25lbs - 12 ~~ 25lbs - 12

---

Front Raise
Set 1 20lbs - 24 ~~ 20lbs - 24

Set 2 20lbs - 22 ~~ 25lbs- 22

Set 3 25lbs - 25 ~~ 25lbs - 22 Dropped to 15lbs - 10

Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 12 ~~ 20lbs - 12

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

Set 3 35lbs - ~~ 40lbs - 8 dropped to 20lbs - 6

Dips
Set 1 40 reps ~~ Legs raised -40

Set 2 LR -30 reps ~~ Legs raised w/ 40lbs - 30

Set 3 LR- 32 reps ~~ Legs raised w/ 40lbs- 30 - bodyweight - 10

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Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20

Set 2 30lbs - 12 ~~ 30lbs - 14

Set 3 30lbs - 12 ~~ 35lbs - 8

Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 12 ~~ 25lbs - 14

Set 2 30lbs- 10 ~~ 35lbs - 7

Set 3 35lbs - 8 ~~ 35lbs - 5 dropped 20lbs - 10

Lying Down Tricep
Set 1 20lbs - 15 ~~ 20lbs - 30

Set 2 20lbs -16 ~~ 30lbs - 10

Set 3 20lbs - 16 ~~ 30lbs - 10 dropped 20lbs - 10

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Arnold Press
Set 1 25lbs - 25 ~~ 25lbs - 25

Set 2 25lbs - 20 ~~ 30lbs - 20

Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 8

DB Preacher Curl - 3 Sec Hold At Top
Set 1 20lbs - 12 ~~ 20lbs - 14

Set 2 25lbs - 10 ~~ 25lbs - 12

Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 8

Declined Lying Down Tricep
Set 1 20lbs - 16 ~~ 20lbs - 20

Set 2 20lbs - 16 ~~ 30lbs - 10

Set 3 20lbs - 16 ~~ 35lbs - 6 dropped to 20lbs - 8

----

Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 20lbs - 7

Set 2 25lbs - 6 ~~ 25lbs - 6

Set 3 30lbs - 4 ~~ 30lbs - 4 dropped to 15lbs - 7

Shoulder Rolls
Set 1 20lbs - 10

Set 2 25lbs - 10

Set 3 30lbs - 20

---

Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 6 ~~ 20lbs - 10

Set 2 20lbs - 7 ~~ 25lbs - 6

Set 3 20lbs - ~~ 25lbs - 6 dropped to 15lbs - 6

Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16

Set 2 27.5lbs- 14 ~~ 27.5LBS - 12

Set 3 30lbs- 14 ~~ 32.5LBS - 10 dropped to 22.5lbs - 8

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Burn outs

Quick DB Curls

20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head
32.5lbs - 28 reps

5-10 Minute Stretch

20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down

What a workout. That little dropset at the end of my routine really made a huge difference towards the end. My arms were burning and getting tired quick. Really felt like I made some improvements this morning and I liked the workout. Took longer to do but worth it in the long run I'm sure!



1 scoop Infinite Whey
1/2c Oatmeal
1 cup Almond Milk
1 Apple
2.5g BCAA

Lunch:

 
 


8oz Ground Chicken w/ Tomatoes and Peppers
1/4c Rice
Multi-Grain Wrap w/ a slice of cheese

Pre-Workout




Protein Caaaake!


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


Weighted Decline Sit-Ups- 22.5lbs - 2 Sets 15 reps
Hanging Bicycles -16 Reps
Repeat once

50 Burpees

40 Minutes 4mph

Dinner:



3 Pepper halves stuffed with 8oz Ground Chicken
Zucchini Slices
Yams with cinnamon sprinkled on

Dessert:
1c of Ben & Jerry's Greek Yogurt

Pre-Bed:
3/4c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1/4 Cherrios
1 Scoop Protein Powder


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