Sunday, September 9, 2012

9-9-12 Shoulders/Arms/Abs/Cardio

1 Scoop Juggernaut HP

1 Scoop Carno-Cre



Shoulders/Arms

Previous Week ~~ Current


Standing Shoulder Press

Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 40lbs -30 dropped 20lbs - 15
Set 3 40lbs- 25 dropped 20lbs - 20

Bicep Curls - 3 Sec Hold At Top

Set 1 20lbs - 18 ~~ 18 reps
Set 2 30lbs - 10 dropped to 20lbs - 8
Set 3 35lbs - 8 reps dropped to 20lbs - 8

One Arm Tricep Overhead

Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 25lbs - 15 dropped 15lbs - 16
Set 3 30lbs - 12 dropped 17.5lbs - 16

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Side Raise

Set 1 15lbs - 32 ~~ 15lbs - 35
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 14 dropped to 15lbs - 12

21's

Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs - 21 ~~ 30lbs - 21
Set 3 35lbs - 21 w/ 20lbs - 8 reps

Front/Back Extensions

Set 1 25lbs - 20 ~~ 25lbs - 20
Set 2 25lbs - 16 ~~ 25lbs - 16
Set 3 25lbs - 12 dropped to 15lbs - 16

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Front Raise

Set 1 20lbs - 24 ~~ 20lbs - 25
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 22 Dropped to 15lbs - 10

Alt. Curls - 3 Sec Hold At Top

Set 1 20lbs - 14 ~~ 20lbs - 14
Set 2 30lbs - 9 ~~ 30lbs - 9
Set 3 40lbs - 8 dropped to 20lbs - 6

Dips

Set 1 40 reps ~~ Legs raised -40
Set 2 Legs raised w/ 40lbs - 30
Set 3 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 dropped to 20lbs - 10

Concentration Curl - 3 Sec Hold At Top

Set 1 25lbs - 14 ~~ 25lbs - 15
Set 2 35lbs- 7 ~~ 35lbs - 7
Set 3 40lbs - 5 dropped 20lbs - 10

Lying Down Tricep

Set 1 20lbs - 30 ~~ 20lbs - 30
Set 2 30lbs -10 ~~ 30lbs - 10
Set 3 35lbs - 8 dropped 20lbs - 12

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Arnold Press

Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10

DB Preacher Curl - 3 Sec Hold At Top

Set 1 20lbs - 14 ~~ 20lbs - 15
Set 2 25lbs - 10 ~~ 25lbs - 12
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10

Declined Lying Down Tricep

Set 1 20lbs - 16 ~~ 20lbs - 22
Set 2 20lbs - 16 ~~ 30lbs - 10
Set 3 20lbs - 16 ~~ 35lbs - 7 dropped to 20lbs - 10

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Inlcline Hammer Curls - 3 Sec Hold At Top

Set 1 20lbs - 10 ~~ 20lbs - 10
Set 2 25lbs - 7 ~~ 25lbs - 7
Set 3 30lbs - 5 dropped to 20lbs - 7

Shoulder Rolls

Set 1 20lbs - 14
Set 2 25lbs - 14
Set 3 30lbs - 20

---

Inlcline Curls - 3 Sec Hold At Top

Set 1 20lbs - 7 ~~ 20lbs - 7
Set 2 20lbs - 6 ~~ 25lbs - 6
Set 3 30lbs - 4 dropped to 15lbs - 8

Tricep Kettlebell Raise

Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12
Set 3 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 - 30 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

Sunday morning workout in the books! Yeah Buddy. Felt great. My arms felt so pumped and worked. Definitely made some increases in reps and weight so thats great. This morning I weighed 160.8 so we will see where things take me cause yesterday was 162.4 I think.

YUM
1 scoop Infinite Whey


1/2c Oatmeal

1/2c Cherrios

1 cup Almond Milk
1 Apple

2.5g BCAA

Lunch:
8oz Ground Turkey
Flatbread Wrap
Veggies


Pre-Workout
Protein Cake w/ some Syrup on top. So good! No pic this time sorry!


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 Crunch - 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
Hanging Knee Raise - 20 Reps
Repeat once

Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps

50 Burpees

40 Minutes 4mph

Dinner:
8oz Ground Chicken Meatloaf with Fried Peppers, Onion and Tomato on top
1/4c Rice w/ Fried Peppers and Onion
Seasoned Zucchini Slices


Dessert:
1 Pint of Ben & Jerry's Greek Yogurt....Mmm


Pre-Bed:
3/4c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1 FiberOne Brownie
1 Scoop Protein Powder
5 Gummie Worms :)

Overall:
Calories: 3031
Fat: 78
Carbs: 342
Protein: 258

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