9/6/12 Shoulders/Arms/Cardio

1 scoop Juggernaut HP

1 scoop Carno-Cre

Standing Shoulder Press - 40lbs - 16 reps
In & Out Curls - 25lbs - 16 reps
Bent Over Tricep Extensions - 20lbs - 16

Standing Shoulder Press - 45lbs - 12 reps
- Dropped to 20lbs for 8 reps
In & Out Curls - 30lbs - 16 reps
- Dropped to 20lbs for 8 reps
Bent Over Tricep Extensions - 25lbs - 16 reps

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Deep Swimmers Press - 30lbs - 16 reps
Alt. Curls - 30lbs - 16 reps
Dips w/ 40lbs - 30 Reps

Deep Swimmers Press - 40lbs - 12 reps
- Dropped to 20lbs for 8 reps
Alt. Curls - 40lbs - 12 reps
- Dropped to 20lbs for 8 reps
Dips w/ 40lbs - 30 Reps

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Upright Rows - 55lbs - 20 reps
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 10 reps

Upright Rows - 65lbs - 20 reps
- Dropped to 40lbs for 8 reps
Static Curls - 35lbs (4 reps each arm twice)
- Dropped to 20lbs for 4 reps each arm
Lying Down Extensions - 35lbs - 10 reps

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Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 35 reps

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
-- Dropped to 20lbs for 8 reps
Standing Tricep Extensions - 42.5lbs 32 reps

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Front Raise to Side Raise - 20lbs - 16 reps
Curl up & Hammer Down - 30lbs - 12 reps
Lying Down 1 Arm Tricep Press - 30 reps

Front Raise to Side Raise - 25lbs - 16 reps
Curl up & Hammer Down - 35lbs - 8 reps
- Dropped to 20lbs for 8 reps
Lying Down 1 Arm Tricep Press - 30 reps

50 Burpees

20 Minutes HIIT

Awesome workout. Really was sweating and pushing myself. I feel a little let down when I looked at the scale this morning. Yesterday was 163.4 but today was 165 even. So, I'm not really sure if its still from the overeating on Monday or the fact that I didn't drop a duece yet to be frank lol. Cause I've been farting up a storm all morning and nothings coming out when I try! Haha. I'am going to try to get my bodyfat measured today and see how it compares to about a month ago!

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Thursday PM:


20 Burpees
20 Bench Jumps
20 Jump Forwards
20 Jumping Jacks
20 Kettlebell Swings


Repeat 5 Times for 500 Reps total.

2 Minute Jog
2 Minute Kettlebell Swing
Repeat once

Great workout. Wanted to do something different than jog tonight. I would have jogged but it stormed and I didn't want to use my treadmill so I did this instead. Was a nice change! Needless to say I did get my bodyfat measured today. One Month ago my bodyfat was 13.5%, Today it was 12.3%. Also my fat free mass has increased by 1.6lbs. So I gained muscle and lost fat!