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 ~~ 52.5lbs -16
Set 3 60lbs - 6 ~~ 60lbs- 6
Bicep Curls
Set 1 20lbs - 40 ~~ 20lbs - 40
Set 2 35lbs - 20 ~~ 35lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 16 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8
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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
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 ~~ 20lbs - 18
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 30lbs - 6 ~~ 30lbs - 6
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Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 20lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22
Alt. Curls
Set 1 30lbs - 16 ~~ 30lbs - 16
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 45lbs - 10
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 LR -30 reps ~~ Legs raised w/ 20lbs - 30
Set 3 LR- 32 reps ~~ Legs raised w/ 20lbs- 30
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Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 30lbs - 12
Concentration Curl
Set 1 30lbs - 18 ~~ 35lbs - 15
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 50lbs - 6 ~~ 52.5lbs - 6
Lying Down Tricep
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 10
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Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
DB Preacher Curl
Set 1 22.5lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 12
Declined Lying Down Tricep
Set 1 25lbs - 22 ~~ 25lbs - 25
Set 2 30lbs - 12 ~~ 30lbs - 16
Set 3 35lbs - 10 ~~ 35lbs - 10
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Inlcline Hammer Curls
Set 1 25lbs - 16 ~~ 25lbs - 16
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 8
Shoulder Rolls
Set 1 25lbs - 8 ~~ 25lbs - 8
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 35lbs - 8 ~~ 35lbs - 8
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Inlcline Curls
Set 1 20lbs - 16 ~~ 20lbs - 16
Set 2 25lbs - 11 ~~ 25lbs - 11
Set 3 30lbs - 10 ~~ 30lbs - 9
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
30lbs - 35 reps
1 scoop Infinite Whey
1 scoop BCAA
1 cup Almond Milk
Another awesome workout. I really felt a great pump in my arms. Not much improvement this week, There was some though! This took about 80 minutes to do. I really like doing the burn outs at the end, they just burn. I may start to do more sets of burn outs cause I think they will be beneficial in the grand scheme of things!
Took about 30ish minute break to have my protein shake.
Stretched for 5-10 minutes
Jog 3.25 Miles in 29 Minutes without stopping to catch my breath. Longest and Fastest Time woweeee
30 Burpees to round it out.
1 Medium Banana
4 Egg Whites, 1 Whole Egg Scrambled
Threw in some Seasoning and it turned out great with a little dab of ketchup! Mmmm.
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Went to my parents for lunch. They surprised me with some nice Pork Ribs and Salads and snow peas. Very good! The ribs were lightly seasoned and lightly covered in BBQ sauce, It was a nice change from chicken and turkey haha.
I came home and did my workout.
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
50 Burpees
1 Cup Cantaloupe
1 Cup Watermelon
Dinner:
Cabbage Rolls:
Cabbage on the bottom
8oz Lean Ground Turkey
Some sauerkraut
Cabbage on top
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