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 ~~ 40lbs -25
Set 3 60lbs - 6 ~~ 40lbs- 25
Bicep Curls - 3 Sec Hold At Top
Set 1 20lbs - 10
Set 2 30lbs - 8
Set 3 30lbs - 8
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 15lbs - 15
Set 2 30lbs - 16 ~~ 15lbs - 20
Set 3 35lbs - 8 ~~ 15lbs - 15
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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 - 3 Sec Hold At Top
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 ~~ 25lbs - 20
Set 2 30lbs - 8 ~~ 25lbs - 16
Set 3 30lbs - 6 ~~ 25lbs - 12
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Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22
Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 12
Set 2 30lbs - 8
Set 3 35lbs -
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
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Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 35lbs - 8
Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 12
Set 2 30lbs- 10
Set 3 35lbs - 8
Lying Down Tricep
Set 1 25lbs - 25 ~~ 20lbs - 15
Set 2 30lbs - 18 ~~ 20lbs -16
Set 3 35lbs - 10 ~~ 20lbs - 16
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Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 25lbs - 20
Set 3 40lbs - 12 ~~ 25lbs - 20
DB Preacher Curl - 3 Sec Hold At Top
Set 1 20lbs - 12
Set 2 25lbs - 10
Set 3 30lbs - 8
Declined Lying Down Tricep
Set 1 25lbs - 25 ~~ 20lbs - 16
Set 2 30lbs - 12 ~~ 20lbs - 16
Set 3 35lbs - 10 ~~ 20lbs - 16
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Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10
Set 2 25lbs - 6
Set 3 30lbs - 4
Shoulder Rolls
Set 1 20lbs - 8
Set 2 25lbs - 8
Set 3 30lbs - 8
---
Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 6
Set 2 20lbs - 7
Set 3 20lbs -
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
32.5lbs - 35 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
Great workout today. My elbow did bother me a little bit so you can tell that for the shoulders and triceps I went lighter than normal. Also you will notice my bicep work has changed to a 3 sec squeeze at the top. Man did that work amazing. My pump was incrediable! I'm starting to change it up more for Biceps and incorporate new ways. For example the 3 Second Squeeze, Drop Sets (Used to do them all the time but haven't for over a year now), Heavy, and Burst Up/Slow Negative down. Just trying to keep those muscle guessing. I'll probably start to incorporate those 4 methods into my other muscle groups at some point as well.
1 scoop Infinite Whey
1/2c Oatmeal
1 cup Almond Milk
1 Apple
2.5g BCAA
Lunch: Sooo good
1/4C Brown Rice
1 Multi-Grain Wrap w/ Just a hint of mayo on the wrap
8 oz Ground Chicken
Green Peppers
Pre-Workout
Protein Cake w/ Greek Yogurt Icing - I can get you the recipe if you like!? It was so good!
And a Hot Fudge Sundae Pop Tart! Just 1!
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 - 3 Sets 10 reps
50 Burpees
40 Minutes 4mph
Dinner:
8oz Lean 93/7 Ground Beef Meatloaf
Green Beans
1 1/4c Yams sprinkled with Cinnamon
Dessert:
1c of Ben & Jerry's Greek Yogurt
Pre-Bed:
3/4c Fat Free Cottage Cheese
1 Scoop Protein Powder
Overall:
Calories: 2980
Fat: 85
Carbs: 324
Protein: 247
Not a bad high carb day! I'm really just feeling out the waters right now with my diet for the most part. I mean Yesterday I weighed 163.4 in the AM, Then had a good breakfast and Lunch but then went to town at a Chinese Buffet and ate when I got home. Worked Out this morning and still weighed 163ish. So Today I really kicked it up and tomorrow I'm going to see what the scale says and perhaps my weekends will be more treat filled than before :).
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