9/29/12 Chest/Back/Cardiooo

1 scoop Juggernaut HP
1 scoop Dagger


DB Bench:
Set 1 - 35lbs - 60 -Dropped to 20lbs - 25
Set 2 - 60lbs - 20 Dropped to 40lbs - 24
Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 14
Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 70lbs - 28
Set 3 - 70lbs - 22 ~~ 70lbs - 24
Set 4 - 70lbs - 18 ~~ 80lbs - 16

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DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 14- Dropped to 20lbs - 10
1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8

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Incline Bench
Set 1 - 45lbs - 32 -Dropped to 20lbs - 25
Set 2 - 60lbs - 10 - Dropped to 25lbs - 25
Set 3 - 60lbs - 10 -Dropped to 30lbs - 25
Hammer Close Grip Pull Ups w/10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

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Incline Flyes
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
Reverse Grip Pull Ups w/ 10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

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Decline Press
Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25
Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25
Close Grip Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

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Decline Flyes
Set 1 - 25lbs - 32
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12
Set 3 - 40lbs - 22 rep - Dropped to 20lbs - 12
Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 10
Set 3 - 10 reps - 4 rep assisted

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Incline Push Ups w/ 10lb vest
Set 1 - 20 reps
Set 2 - 16
Set 3 - 15
Wide Hammer Grip Pull Up w/ 10lb vest
Set 1 - 8 reps - 4 reps assisted
Set 2 - 7 - 4 reps assisted
Set 3 - 6 - 3 reps assisted

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Plyo Push Up w/10lb vest
6 sets
- 8, 8, 8, 8, 8, 8

Wide Grip Pull-Ups Assisted w/10lb vest
6 Sets with 6 reps each


20 Minutes - 3 min 4mph, 2 min 6mph
20 Minutes - 2 min 4mph, 3 min 6mph
20 Minutes - 3 min 4.2mph, 2 min 6.2,6.5 & 7

First dose of Dagger today. Not too bad. Taste was rather strong but still good! I did mix my Lemonade Dagger with Jugg HP Pink Lemonade. I think I needed more water, will test it out tomorrow! Overall though, this workout was intense. I think Dagger really made a big difference here

Little Progress Shot after todays workout..


Meal 1:
1/4c oats
1c Almond Milk
1 scoop Infinite Protein
Apple Cut Up
0 Calorie Maple Syrup On Top


Meal 2:
Grilled Chicken Salad


Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total

Meal 3:




Meal 4:
Pint of Ben & Jerry's "Milk & Cookies"


Meal 5:
3/4c Cottage Cheese
1/4c Greek Yogurt
1 Scoop Protein
1tblspoon Peanut Butter

Totals: It's hard to guess how much today was since Lunch and Dinner I ate out but the totals for the meals I could track are as follows. I left 1700ish Calories for my Lunch and Dinner so it is what it is if its over the 3500 for the day.

Cals: 1812
Fat: 79
Carbs: 187
Protein: 97