8/30/12 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

---

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

---

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

---

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 32 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

---

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 walking 4mph

Great morning workout again! Threw in a few drop sets as you can see. Really got the burn going! Elbow is doing better still a little tense. Only walking today after my workout. Trying to go easier on my legs since the Zombie Race Run For Your Lives is Saturday! Yeah! Should be fun! Last Thursday I weighed 164.4 this Thursday after my carb day 164.0. Very nice. Though after this weekend my body will need time to adjust I'm sure since its a cookout weekend and traveling so that means some fast food which is ok.

------

Thursday PM:

30 Minute Jog
5 Minutes at 4mph

Great final jog before my Zombie Race Saturday. Tomorrow morning (Friday) Im just doing a night 4mph walk as my morning routine, no plyo. I won't have a update until Saturday sometime since Friday Im taking a half day at work to go to Pittsburgh and spend the night there. Wish me luck!

8/29/12 Legs/Cardio/Abs

1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Wednesday AM:

DB Squats:

Set 1: 22.5lbs - 20 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 25 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps

Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 60lbs - 15 reps
Set 3: 90lbs - 8 reps
Set 4: 90lbs - 8 reps
Set 5: Bodyweight - 15 fast reps

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 60lbs - 12 reps
Set 3: 20lbs - 12 reps
Set 4: 20lbs - 12 reps
Set 5: Bodyweight - 12 fast reps

Wide Stance Squats:

Set 1: 30lbs - 25 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 20 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps

Single Calf Raise:

Set 1: 30lbs - 25 reps each leg
Set 2: 40lbs - 25 reps each leg
Set 3: 60lbs - 25 reps each leg
Set 4: 60lbs - 25 reps each leg
Set 5: Bodyweight - 25 fast reps each leg

20 mins walking at 4.2mph

1/2c Oats
1c Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA

Those higher weight moves today really burnt and really had to force myself to power thru them. Great workout. Like mentioned yesterday no HIIT today just straight up walking to give my legs some time to rest for Saturday's race!

-----

Wednesday Evening Workout:

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 - 15 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
Hanging Bicycle - 15 reps
Repeat once

Decline Sit Ups - 15 reps
Repeat once

50 Burpees

8/28/12 Chest/Back/Cardio

1 Scoop Juggernaut HP

1 scoop carno-cre

All Push-Ups and Pull-Ups were done with a 15lb weight vest for all circuits!

Standard Push Ups - Round 1: 50 reps, Round 2: 27, Round 3: 25
Wide Pull Ups - 8 reps
Military Push Ups - 16 reps
Pull Ups - 12 reps

Wide Fly Push Ups - 20 Reps
Close grip pull ups - 12 reps
Inclined Push Ups - 12 reps
Double DB Rows - 16 reps 40lbs

Diamond push ups - 16 reps
1 arm DB rows - 60lbs 16 reps
Downward dog push ups - 8 reps
Bent over flyes - 20lbs 16 reps

　

Did This Circuit 3 Times

20 Minutes HIIT

Great workout. I increased to 15lbs. Though it did feel great with the added 5lbs, I think I may stick with 10lbs for a few more weeks. Just to make sure I'm keeping good form since some of the reps were a little off. But overall it was awesome! Yesterday I weighed 165.2 coming off a high carb day Sunday and this morning I'm coming off a low carb (less than 50g) day and I weigh 163.1. Pretty crazy!

1c Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA

9:30:
4 Egg White
1.5oz Ground Turkey

Noon:
1 1/2c Chicken Breast
Light Ketchup

2:30:
4 Egg White
1.5oz Ground Turkey

5:00:

1.5c Chicken Breast
Salad w/ Croutons, Sunflower Seeds, ect
2 Egg Whites
Fat Free Dressing

Tuesday PM:

2 Mile Jog

My legs were so beat after the jog I skipped the burpees. I did this because I need to let my legs rest the remainder of the week and just take it light on them until Saturday. Saturday is my RUN FOR YOUR LIVES course race! YEAH!

8/27/12 Legs/Cardio

Morning Workout:

Legs:


1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Glute Raise

Set 1: 25 Reps w/ legs elevated

Set 2: 25 Reps w/ legs elevated

Set 3: 25 Reps w/ legs elevated

Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 25lbs - 15 reps each leg

Set 2: 40lbs - 15 reps each leg

Set 3: 50lbs - 15 reps each leg

Set 4: 70lbs - 15 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 20 reps each leg

Set 4: 70lbs - 20 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps

Set 2: 60lbs - 30 reps

Set 3: 70lbs - 30 reps

Set 4: 100lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 76 total

3 Minute Walk at 4mph
2 Minute Jog at 6mph
Repeated 4 times for 20 minutes




------

Evening Workout:

Kettlebell: 22.5lbs

12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)



2nd Set

27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls

8/26/12 Shoulders/Arms/Cardio and Good Eating AGAIN

1 Scoop Juggernaut HP

1 Scoop Carno-Cre




Shoulders/Arms

Previous Week ~~ Current
Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60

Set 2 52.5lbs - 16 ~~ 40lbs -28

Set 3 60lbs - 6 ~~ 40lbs- 25 dropped 20lbs - 20

Bicep Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 17 reps

Set 2 30lbs - 8 ~~ 9 reps

Set 3 30lbs - 8 ~~ 8 reps dropped to 20lbs - 6

One Arm Tricep Overhead
Set 1 15lbs - 20 ~~ 20lbs - 20

Set 2 15lbs - 20 ~~ 25lbs - 12

Set 3 15lbs - 15 ~~ 25lbs - 12 dropped 15lbs - 15

----

Side Raise
Set 1 15lbs - 32 ~~ 15lbs - 32

Set 2 25lbs - 20 ~~ 25lbs - 20

Set 3 30lbs - 12 ~~ 30lbs - 14

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 25lbs - 20 ~~ 25lbs - 20

Set 2 25lbs - 16 ~~ 25lbs - 16

Set 3 25lbs - 12 ~~ 25lbs - 12

---

Front Raise
Set 1 20lbs - 24 ~~ 20lbs - 24

Set 2 20lbs - 22 ~~ 25lbs- 22

Set 3 25lbs - 25 ~~ 25lbs - 22 Dropped to 15lbs - 10

Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 12 ~~ 20lbs - 12

Set 2 30lbs - 8 ~~ 30lbs - 8

Set 3 35lbs - ~~ 40lbs - 8 dropped to 20lbs - 6

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 - bodyweight - 10

----

Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20

Set 2 30lbs - 12 ~~ 30lbs - 14

Set 3 30lbs - 12 ~~ 35lbs - 8

Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 12 ~~ 25lbs - 14

Set 2 30lbs- 10 ~~ 35lbs - 7

Set 3 35lbs - 8 ~~ 35lbs - 5 dropped 20lbs - 10

Lying Down Tricep
Set 1 20lbs - 15 ~~ 20lbs - 30

Set 2 20lbs -16 ~~ 30lbs - 10

Set 3 20lbs - 16 ~~ 30lbs - 10 dropped 20lbs - 10

----

Arnold Press
Set 1 25lbs - 25 ~~ 25lbs - 25

Set 2 25lbs - 20 ~~ 30lbs - 20

Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 8

DB Preacher Curl - 3 Sec Hold At Top
Set 1 20lbs - 12 ~~ 20lbs - 14

Set 2 25lbs - 10 ~~ 25lbs - 12

Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 8

Declined Lying Down Tricep
Set 1 20lbs - 16 ~~ 20lbs - 20

Set 2 20lbs - 16 ~~ 30lbs - 10

Set 3 20lbs - 16 ~~ 35lbs - 6 dropped to 20lbs - 8

----

Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 20lbs - 7

Set 2 25lbs - 6 ~~ 25lbs - 6

Set 3 30lbs - 4 ~~ 30lbs - 4 dropped to 15lbs - 7

Shoulder Rolls
Set 1 20lbs - 10

Set 2 25lbs - 10

Set 3 30lbs - 20

---

Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 6 ~~ 20lbs - 10

Set 2 20lbs - 7 ~~ 25lbs - 6

Set 3 20lbs - ~~ 25lbs - 6 dropped to 15lbs - 6

Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16

Set 2 27.5lbs- 14 ~~ 27.5LBS - 12

Set 3 30lbs- 14 ~~ 32.5LBS - 10 dropped to 22.5lbs - 8

---------

Burn outs

Quick DB Curls
20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head
32.5lbs - 28 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

What a workout. That little dropset at the end of my routine really made a huge difference towards the end. My arms were burning and getting tired quick. Really felt like I made some improvements this morning and I liked the workout. Took longer to do but worth it in the long run I'm sure!


1 scoop Infinite Whey
1/2c Oatmeal
1 cup Almond Milk
1 Apple
2.5g BCAA

Lunch: 

 

 

8oz Ground Chicken w/ Tomatoes and Peppers
1/4c Rice
Multi-Grain Wrap w/ a slice of cheese

Pre-Workout

Protein Caaaake!


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 - 2 Sets 15 reps
Hanging Bicycles -16 Reps
Repeat once

50 Burpees

40 Minutes 4mph

Dinner:

3 Pepper halves stuffed with 8oz Ground Chicken
Zucchini Slices
Yams with cinnamon sprinkled on

Dessert:
1c of Ben & Jerry's Greek Yogurt

Pre-Bed:
3/4c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1/4 Cherrios
1 Scoop Protein Powder

8/25/12 Chest/Back and Lots Of Cardio!

[b]Previous Week[/b] ~~ [b]Current week[/b]

DROPSET WEEKEND

[b]DB Bench:[/b]

Set 1 - 35lbs - 60 -Dropped to 20lbs - 25

Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25

Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25

Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20

[b]DB Row:[/b]

Set 1 - 35lbs - 45 reps ~~ 35lbs - 45

Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35

Set 3 - 70lbs - 22 ~~ 70lbs - 24

Set 4 - 70lbs - 18 ~~ 70lbs - 18

----

[b]DB Flyes- Flat[/b]

Set 1 - 20lbs - 35 ~~ 20lbs - 40

Set 2 - 40lbs - 20 - Dropped to 20lbs - 10

Set 3 - 45lbs - 12- Dropped to 20lbs - 10

[b]1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest[/b]

Set 1 - 8 reps

Set 2 - 8

Set 3 - 8

----

[b]Incline Bench[/b]

Set 1 - 40lbs - 40 -Dropped to 20lbs - 25

Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25

Set 3 - 60lbs - 10 -Dropped to 30lbs - 25

[b]Hammer Close Grip Pull Ups w/10lbs vest[/b]

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Incline Flyes[/b]

Set 1 - 25lbs - 32 reps

Set 2 - 35lbs - 18 - Dropped to 20lbs - 10

Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10

[b]Reverse Grip Pull Ups w/ 10lbs vest[/b]

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Decline Press[/b]

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

[b]Close Grip Pull Ups w/ 10lb vest[/b]

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Decline Flyes[/b]

Set 1 - 25lbs - 30

Set 2 - 30lbs - 22 - Dropped to 20lbs - 12

Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12

[b]Pull Ups w/ 10lb vest[/b]

Set 1 - 12 reps

Set 2 - 11

Set 3 - 10

----

[b]Incline Push Ups w/ 10lb vest[/b]

Set 1 - 18 reps

Set 2 - 15

Set 3 - 15

[b]Wide Hammer Grip Pull Up w/ 10lb vest[/b]

Set 1 - 8 reps

Set 2 - 7

Set 3 - 6


20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down

I must say towards the end there my reps really dropped just due to really pounding my chest with the drop sets. Worked great and really enjoyed the workout. Felt like I pushed myself well!

Afternoon Workout
45 Minutes walking at 4mph

Then I enjoyed a nice buffet but ate mostly the salad bar. I did have a little dessert. I felt pretty full and bloated but I chalked that up to all the lettuce lol. :)

8/23/12 Shoulder/Arms/Cardio-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
In & Out Curls - 30lbs - 16 reps
Bent Over Tricep Extensions - 25lbs - 16 reps

---

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

Deep Swimmers Press - 40lbs - 12 reps
Alt. Curls - 40lbs - 12 reps
Dips w/ 40lbs - 30 Reps

---

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

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

---

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 32 reps

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

---

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
Lying Down 1 Arm Tricep Press - 30 reps

50 Burpees

20 Minutes HIIT- 3 minute 4.0mph/2 minute 6.0mph- Repeat 4 times

Great morning workout. My elbow didn't bother me as much as I thought it would. So I was very pleased to be able to lift good! My muscles were burning and I was dripping in sweat. I felt great this morning. Those higher carb days really make a different in your performance and mentality. I really wish I would have done this sooner. My weight does jump up and down between the days Monday I was 165ish Yesterday morning I was 163.4 I think. After my Wednesday carb day this morning (Thursday) I weighed 164.4 so even with that increase of carbs I didn't really gain much. We will see how things go in the coming months.

On a side note. I really want to switch up the workouts in some of these weekday workouts but since I'm pressed for time some mornings its hard to go heavy or do those special tweeks like drop sets cause they suck up more time. So, I guess saving those little changes for weekend workouts still work I suppose. I really want to start going heavier during the week on my Shoulders/Arm and on Chest/Back (added the weight vest).

------

Thursday PM:

30 Minute Jog

Arctic Zero Review #4!!!! Chocolate

We are down to 2 flavors! Chocolate and Chocolate Mint Cookie. This evening however I chose...

CHOCOLATE!!!

First off let me say this flavor was great from the get go. The chocolate taste was incrediable. I even had to double check to make sure it was 150 calories in this bad boy. The taste was unreal. It was a nice rich chocolatey taste.

This is one pint of Arctic Zero I did not want to end! I even licked the pint a little bit to get as much of the chocolatey goodness I could! I just couldn't get over the strong taste. It was almost like eating real ice cream in a sense.

My overall ratings...
1. Chocolate
2. Chocolate Peanutbutter
3. Strawberry
4. Maple Vanilla

8/22/12 Legs/Cardio - Abs

1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Wednesday AM:

DB Squats:

Set 1: 22.5lbs - 20 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 25 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps

Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 60lbs - 15 reps
Set 3: 90lbs - 8 reps
Set 4: 90lbs - 8 reps
Set 5: Bodyweight - 15 fast reps

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 60lbs - 12 reps
Set 3: 90lbs - 8 reps
Set 4: 90lbs - 8 reps
Set 5: Bodyweight - 12 fast reps

Wide Stance Squats:

Set 1: 30lbs - 25 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 20 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps

Single Calf Raise:

Set 1: 30lbs - 25 reps each leg
Set 2: 40lbs - 25 reps each leg
Set 3: 60lbs - 25 reps each leg
Set 4: 60lbs - 25 reps each leg
Set 5: Bodyweight - 25 fast reps each leg

20 mins HIIT

1/2c Oats
1c Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA

Was definitely moving more weight today. Still hit those high reps. Burn was great and my heart rate was up real good!

-----

Wednesday Evening Workout:

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 - 15 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
Hanging Bicycle - 15 reps
Repeat once

Decline Sit Ups - 15 reps
Repeat once

50 Burpees

Chest/Back/Cardio-Cardio

1 Scoop Juggernaut HP

1 scoop carno-cre

All Push-Ups and Pull-Ups were done with a 10lb weight vest for all circuits!

Standard Push Ups -50 reps
Wide Pull Ups - 12 reps
Military Push Ups - 20 reps
Pull Ups - 12 reps

Wide Fly Push Ups - 20 Reps
Close grip pull ups - 12 reps
Inclined Push Ups - 20 reps
Double DB Rows - 16 reps 40lbs

Diamond push ups - 20 reps
1 arm DB rows - 60lbs 16 reps
Downward dog push ups - 8 reps
Bent over flyes - 20lbs 16 reps
　
Did This Circuit 3 Times
20 Minutes HIIT

What a great workout. That additional 10lbs sure does make a huge difference on everything. Everything just was a lot tougher. Can't wait to do this again next week. This week I was pressed for time so I did rush a little more than usual but next week I should be able to focus more

1c Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA
9:30:
4 Egg White
1.5oz Ground Turkey

Noon:
1 1/2c Chicken Breast
Light Ketchup

2:30:
4 Egg White
1.5oz Ground Turkey

5:00:
1.5c Chicken Breast
Salad w/ Croutons, Sunflower Seeds, ect
2 Eggs
Fat Free Dressing

Tuesday PM:

2 Mile Jog
50 Burpees

My legs were beat during my jog. Definitely feeling tired. But I did manage to squeeze out 50 burpees after the fact. Going to rest up tonight and take it easy for another leg day tomorrow! Carb Day too yeah!

8/20/12 Legs/Cardio

Morning Workout:
Legs:

1 Scoop Juggernaut HP

1 Scoop Carno-Cre
1/2 Scoop Infinite Force
Glute Raise

Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 25lbs - 15 reps each leg
Set 2: 35lbs - 15 reps each leg
Set 3: 40lbs - 15 reps each leg
Set 4: 60lbs - 15 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg
Set 2: 35lbs - 20 reps each leg
Set 3: 40lbs - 20 reps each leg
Set 4: 60lbs - 20 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps
Set 2: 60lbs - 30 reps
Set 3: 70lbs - 30 reps
Set 4: 80lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 72 total

3 Minute Walk at 4mph
2 Minute Jog at 6mph
Repeated 4 times for 20 minutes


Great workout again! Definitely like doing the HIIT afterwards. Seems like it makes a nice difference for the burn on my calves and definitely burns more calories so I can eat more slightly and still maintain a lean body.

------

Evening Workout:

　
Kettlebell: 22.5lbs
12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)
Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging

2nd Set27.5lbs
3rd Set32.5lb Weight
5 Minutes of Bear Crawls

Shoulders/Arms/Cardio-Abs/Cardio-Good Eats!

1 Scoop Juggernaut HP

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

----

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

---

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

----

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

----

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

----

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
---------
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 :).

Arctic Zero Ice Cream Review 3!!!

Well today I wasn't going to have a pint of the Arctic Zero but I decided to anyway. I'm still feeling full from the Chinese I had earlier but I thought I'd crack a pint open to get it out of the freezer for room for my 4 new pints of B&J!

Anyways!

The 3 flavors I have not tried so far are Strawberry, Chocolate and Chocolate Mint Cookie. I decided to roll out the Strawberry!

I wasn't expecting too much at first but the more I ate it the more I liked it! It had a good strong strawberry taste and was very enjoyable and never become dull. I would definitely get this flavor again! It was tough rating this one though. I really liked it but I also really liked the Chocolate Peanutbutter I had last weekend. I would say they are pretty close. It really depends what you like more though. So, I gave the edge to the Chocolate Peanutbutter due to its fudge like taste.

So far my rankings for be..
1. Chocolate Peanutbutter
2. Strawberry
3. Vanilla Maple

8/18/12 Chest/Back-Cardio-Cardio oh love it!

1 Scoop Juggernaut HP

1 Scoop Carno-Cre
1/2 Scoop Infinite Force

Previous Week ~~ Current week

DB Bench:
Set 1 - 35lbs - 60 reps ~~ 35lbs - 60
Set 2 - 52.5lbs - 35 reps ~~ 52.5lbs - 35
Set 3 - 60lbs - 18 reps ~~ 60lbs - 18 reps
Set 4 - 60lbs - 16 reps ~~ 60lbs - 16 reps
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35
Set 3 - 70lbs - 22 ~~ 70lbs - 24
Set 4 - 70lbs - 18 ~~ 70lbs - 18

----

DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 22 ~~ 40lbs - 22
Set 3 - 45lbs - 20 ~~ 45lbs - 22
1 Arm Pull Up/ 1 Arm Chin Up
Set 1 - 14 reps ~~ 16 reps
Set 2 - 16 reps ~~ 16 reps
Set 3 - 8 reps w/ 20lbs vest ~~ 8 reps w/ 20lbs vest

----

Incline Bench
Set 1 - 40lbs - 40 ~~ 40lbs - 40
Set 2 - 52.5lbs - 20 ~~ 52.5lbs - 20
Set 3 - 60lbs - 9 ~~ 60lbs - 10
Hammer Close Grip Pull Ups
Bodyweights - 12, 12, w/ 20lb vest 8

----

Incline Flyes
Set 1 - 25lbs - 32 reps ~~ 25lbs - 35
Set 2 - 35lbs - 25 ~~ 35lbs - 26
Set 3 - 45bs - 16 reps ~~ 45lbs - 16
Reverse Grip Pull Ups
Bodyweight: 14,14, w/ 20lb vest -8 ~~ 14,14, w/ 20lb vest -8

----

Decline Press
Set 1 - 30lbs - 45 reps ~~ 35lbs - 55
Set 2 - 45lbs - 35 reps ~~ 45lbs - 35
Set 3 - 45lbs - 32 reps ~~ 45lbs - 32
Close Grip Pull Ups
Bodyweight: 14, 14, 6 w/20lbs vest ~~ 14, 14, 8 w/20lbs vest

----

Decline Flyes --- Skipped these cause of elbow pain
Set 1 - 25lbs - 32 ~~ 25lbs - 32
Set 2 - 30lbs - 30 ~~ 30lbs - 30
Set 3 - 40lbs - 22 reps ~~ 40lbs - 22
Pull Ups - Same as above
Bodyweight - 12 reps ~~ 14, 12, 7 w/ 20lb vest

----

Incline Push Ups
Bodyweight - 25, 22, 20 ~~ 14, 10, w/ 20lb vest w/ all
Wide Hammer Grip Pull Up
Bodyweight - 10 ~~ 6, 5, w/ 20lb vest w/ all


20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down

1 Cup Almond Milk
1/2 Cup Oats
1 Apple


Lunch:

Protein Pancakes w/ 0 Calorie Maple Syrup
Baked Apple Slices
8oz Chicken Burger


Afternoon Workout:
50 Burpees
45 Minute Walk at 4mph

Dinner:
Chinese Buffet..



Stopped At Wal-Mart after to use 2 coupons on these....

8/17/12 Plyo/Cardio

Wooo. What a morning. Got up a little late. I must have instantly turned my alarm off when it went off cause I do not remember it going off at all lol.

I took my Juggernaut HP, Stretched a little and started...

35 Minutes Of Plyocide

Then...I was like I need more..

So, I walked 4.0mph for 25 minutes!

Thats pretty much it for the day I believe. Unless tonight when I get back from going out for dinner and grocery shopping, I may JUST may go for a little 20-30 minute walk. I don't know yet. It depends how late it is when I get home!

8/16/12 Shoudlers/Arms-Cardioooo

1 scoop Juggernaut HP
　
1 scoop Carno-Cre
1/2 scoop Infinite Force

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

Standing Shoulder Press - 45lbs - 12 reps
In & Out Curls - 30lbs - 16 reps
Bent Over Tricep Extensions - 25lbs - 16 reps

---

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

Deep Swimmers Press - 40lbs - 12 reps
Alt. Curls - 40lbs - 12 reps
Dips w/ 40lbs - 30 Reps

---

Upright Rows - 52.5lbs - 20 reps
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 10 reps

Upright Rows - 62.5lbs - 20 reps
Static Curls - 35lbs (4 reps each arm twice)
Lying Down Extensions - 35lbs - 10 reps

---

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

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
Standing Tricep Extensions - 42.5lbs 30 reps

---

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
Lying Down 1 Arm Tricep Press - 30 reps

50 Burpees

20 Minutes HIIT

------

Thursday PM:

30 Minute Jog

8/15/12 Legs-Cardio-Abs

1 Scoop Juggernaut HP

1 Scoop Carno-Cre
1/2 Scoop Infinite Labs Infinite Force

Wednesday AM:

DB Squats:

Set 1: 22.5lbs - 20 reps
Set 2: 40lbs - 25 reps
Set 3: 60lbs - 25 reps
Set 4: 70lbs - 25 reps
Set 5: Bodyweight - 25 fast reps

Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 40lbs - 15 reps
Set 3: 50lbs - 15 reps
Set 4: 70lbs - 15 reps
Set 5: Bodyweight - 15 fast reps

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 40lbs - 12 reps
Set 3: 60lbs - 12 reps
Set 4: 70lbs - 12 reps
Set 5: Bodyweight - 12 fast reps

Wide Stance Squats:

Set 1: 30lbs - 25 reps
Set 2: 40lbs - 25 reps
Set 3: 60lbs - 25 reps
Set 4: 70lbs - 25 reps
Set 5: Bodyweight - 25 fast reps

Single Calf Raise:

Set 1: 30lbs - 25 reps each leg
Set 2: 40lbs - 25 reps each leg
Set 3: 60lbs - 25 reps each leg
Set 4: 70lbs - 25 reps each leg
Set 5: Bodyweight - 25 fast reps each leg

20 mins 4.0mph walking
1/2c Oats
1c Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA

Awesome workout! Seemed to go a lot faster than what it did. Felt like I got a good burn going on in my legs. I think I may slow it down more and instead of kind of rushing thru this one like at a fast pace, Focus on moving more weight possibly on the squats and step ups.

-----
Wednesday Evening Workout:

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 - 15 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

Normally I do burpees here but, My head is killing me. I got such a terrible headache. And I didnt want to be bouncing around making it worse.

Though I did have a awesome dinner...

2 Multi-Grain Flax Wraps with 3.5 Ham Slices, some Chicken Breast lunch meat, Cheese, lettuce, tomato and a bowl of veggies!

8/14/12 Chest/Back -- Cardio

1 Scoop Juggernaut HP

1 scoop carno-cre
1/2 scoop Infinite Force

Standard Push Ups -50 reps
Wide Pull Ups - 16 reps
Military Push Ups - 20 reps
Pull Ups - 16 reps

Wide Fly Push Ups - 20 Reps
Close grip pull ups - 16 reps
Inclined Push Ups - 20 reps
Double DB Rows - 16 reps 40lbs

Diamond push ups - 20 reps
1 arm DB rows - 60lbs 16 reps
Downward dog push ups - 8 reps
Bent over flyes - 20lbs 16 reps
　
Did This Circuit 3 Times
20 Minutes HIIT

1c Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA
Pretty good workout this morning. My elbow did bother me a little bit but I kept on going. I just had to take it easy and not force too much. Overall though I'm happy with it. Threw in some more HIIT this morning as well. I'm trying to do a little extra cardio this week cause Saturday I'm going for some Chinese Buffet but like always I will probably stick to the seafood and meats. Maybe a little carbs even though it is a High Carb day Saturday but we all know how fast things add up at a buffet!


9:30:
4 Egg White
1.5oz Ground Turkey

Noon:
1 1/2c Chicken Breast
Light Ketchup

2:30:
4 Egg White
1.5oz Ground Turkey

5:00:
1c Chicken Breast
Salad w/ Croutons, Sunflower Seeds, ect
2 Eggs
Fat Free Dressing
Tuesday PM:

2.5 Mile Jog
50 Burpees

8/13/12 Legs and Cardio

Morning Workout:
Legs1 Scoop Juggernaut HP

1 Scoop Carno-Cre
1/2 Scoop Infinite Force
Glute Raise
Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated

Split Squat
Set 1: 25lbs - 15 reps each leg
Set 2: 30lbs - 15 reps each leg
Set 3: 40lbs - 15 reps each leg
Set 4: 60lbs - 15 reps each leg

Lunge
Set 1: 25lbs - 20 reps each leg
Set 2: 30lbs - 20 reps each leg
Set 3: 40lbs - 20 reps each leg
Set 4: 60lbs - 20 reps each leg

Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 50lbs - 30 reps
Set 3: 60lbs - 30 reps
Set 4: 80lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward

3 Minute Walk at 4mph
2 Minute Jog at 6mph
Repeated 4 times for 20 minutes


Nice leg workout this morning. Was able to increase some weight towards the end. Got a great burn!

I also decided to some HIIT at the end to help make up for yesterdays splurge! But it was soooo good though! haha.

------

Evening Workout:
　
Kettlebell: 22.5lbs
12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)

Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging

2nd Set
27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls

8/12/12 Cardio-Cardio/Abs

Woke up this morning with the intentions of just doing cardio but knowing me, my elbow seemed ok so I tried to lift weights. Just as yesterday the first few sets were ok, slight pain. But after the first 10 minutes it wasn't having it. So I did ..

45 Minutes Yoga
30 Minutes HIIT

1/2c Oats
1c Almond Milk
1 Scoop Infinite Whey
1 Apple

Then this is where the fun began...

Went to my parents to celebrate my brothers birthday!

I had...



2 Burgers (1 in the bun, 1 not) Ketchup, Mustard, lettuce tomato and cheese on it.
2 Hot dogs (1 in the bun, 1 not) Ketchup, Mustard
1 Corn Cob
1 Salad w/ Carrots, Croutons, Pickles, Macaronie Salad and Ranch dressing
Baked Beans

Then dessert was...

1 decent sized piece of cake
A bowl of ice cream consisting of Vanilla, Banana Split and Kandy Kake Ice Cream.

Needless to say my stomach hurt after all of this. I came home and literally laid on the floor beside my weight bench looking up at the TV. I swear I fell asleep for a brief moment until my phone got a text message and woke me up. Then I just sat here for about a good hour. I started to feel better though.

So being me, a warrior of course. I decided to follow thru with my Ab Workout..

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

20 Minutes walking 4.0mph



Now my Mom gave me left overs. A extra burger and hot dog. So I will be eating that for dinner and she also gave me a crap load of Baked Beans which my roommate will be enjoying and 4 ears of Corn Cobs. So I will eat that lol.

Arctic Zero Ice Cream Review 2!

This should have went up last weekend or earlier in the week.

This past weekend I decided to try my Arctic Zero Chocolate Peanutbutter.

The choclate peanutbutter Arctic Zero was AWESOME. I liked it much better than the Maple Vanilla. The texture was good and creamy. The taste of it reminded me just like a fudge pop, so so good! I would definitely enjoy eating this one again.

So far the rankings are..
1. Choclate Peanutbutter
2. Maple Vanilla
3.
4.
5.

8/11/12 Cardio, Cardio and More Cardio

Well Saturday mornings are always heavy Chest/Back workout with Jogging and a afternoon of some sort of calisthenics or the like. However if you remember Monday I tweeked my elbow a little. Well all week is was bothering me but I worked thru the pain. This morning though my elbow was not having it. It wasn't going to let me move any weight without some sort of pain. So after my first 4 sets I called it quits.

I ended up doing some P90X+ Kenpo, 30 Minutes of Walking with 20lb weight vest at 3.5mph then I went for a 2.5mi Jog this morning with half of it walking cause my friend had to poop and if he ran he would have crapped himself. Haha, Seriously.

After that I had...

3/4c Oats
1c Almond Milk
1 Scoop Infinite Labs Protein
1 Apple

Lunch:
8oz Chicken burger
2 Multi-Grain/Flax Wraps
Lettuce
Ketchup

Then as always I feel the need to workout in the afternoon..

So I did..
5 minute warm up walk
20 Minutes HIIT
5 minute walk
10 Minutes with 20lb weight vest at 3.5 mph

Now I'm going to cook up some...

5 Egg Whites
1/2c Oatmeal

Thats pretty much it for the day. I'm going to the movies tonight and out for dinner with friends then coming home and having some cottage cheese and protein powder as always!

Today and tomorrow were suppose to be high/moderate carb days. But Since I can't lift I feel like I'm wasting the day. However, I know I'm not deep down.  Tomorrow I do not plan on doing my Shoulders/Arm routine cause of my elbow. I plan on doing some Yoga, Brisk walking and Abs. I will lower my carb intake a little bit since it is my brothers birthday and I'll probably celebrate it with him with some cake/ice cream since I'm a nice guy! :)

8/9/12 Shoulders/Arms- Cardio

1 scoop Juggernaut HP
　
1 scoop Carno-Cre
1/2 scoop Infinite Force

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

Standing Shoulder Press - 45lbs - 12 reps
In & Out Curls - 30lbs - 16 reps
Bent Over Tricep Extensions - 25lbs - 16 reps

---

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

Deep Swimmers Press - 40lbs - 12 reps
Alt. Curls - 40lbs - 12 reps
Dips w/ 40lbs - 30 Reps

---

Upright Rows - 52.5lbs - 20 reps
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 25 reps

Upright Rows - 52.5lbs - 20 reps
Static Curls - 35lbs (4 reps each arm twice)
Lying Down Extensions - 35lbs - 10 reps

---

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

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
Standing Tricep Extensions - 42.5lbs 30 reps

---

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
Lying Down 1 Arm Tricep Press - 30 reps

50 Burpees

------

Thursday PM:

2 Mile Jog

8/8/12 Legs-Abs

1 Scoop Juggernaut HP

1 Scoop Carno-Cre
1/2 Scoop Infinite Labs Infinite Force

Wednesday AM:
DB Squats:

Set 1: 22.5lbs - 20 reps
Set 2: 40lbs - 25 reps
Set 3: 50lbs - 25 reps
Set 4: 62.5lbs - 25 reps
Set 5: Bodyweight - 25 fast reps
Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 40lbs - 15 reps
Set 3: 50lbs - 15 reps
Set 4: 62.5lbs - 15 reps
Set 5: Bodyweight - 15 fast reps
Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 40lbs - 12 reps
Set 3: 40lbs - 12 reps
Set 4: 40lbs - 12 reps
Set 5: Bodyweight - 12 fast reps
Wide Stance Squats:

Set 1: 30lbs - 25 reps
Set 2: 40lbs - 25 reps
Set 3: 50lbs - 25 reps
Set 4: 62.5lbs - 25 reps
Set 5: Bodyweight - 25 fast reps
Single Calf Raise:

Set 1: 30lbs - 25 reps each leg
Set 2: 40lbs - 25 reps each leg
Set 3: 40lbs - 25 reps each leg
Set 4: 40lbs - 25 reps each leg
Set 5: Bodyweight - 25 fast reps each leg

1c Unsweetened Almond Milk
1/2c Oats
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA


-----
Wednesday Evening Workout:

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

Decline Sit Ups - 15 reps
Repeat 3 times

50 Burpees

8/7/12 Chest/Back-Cardio

1 Scoop Juggernaut HP

1 scoop carno-cre
1/2 scoop Infinite Force

Standard Push Ups -50 reps
Wide Pull Ups - 16 reps
Military Push Ups - 20 reps
Pull Ups - 16 reps

Wide Fly Push Ups - 20 Reps
Close grip pull ups - 16 reps
Inclined Push Ups - 20 reps
Double DB Rows - 16 reps 40lbs

Diamond push ups - 20 reps
1 arm DB rows - 60lbs 16 reps
Downward dog push ups - 8 reps
Bent over flyes - 20lbs 16 reps
　
Did This Circuit 3 Times
I wanted to really do this a 4th time today but my left elbow started to give me some pain and still does a little when I move it or hold something heavy. So, I decided to finish the 3rd circuit and be done with it. Hopefully it will feel better and nothing to worry about. I'm not worried right now but we will see. I think its from the Kettlebell snatches yesterday, some of those put pressure on my elbow and I need to work on my form with those.

1c Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA
　
9:30:
4 Egg White
1.5oz Ground Beef

Noon:
1 1/2c Chicken Breast
Light Ketchup

2:30:
4 Egg White
1.5oz Ground Beef

5:00:
3/4c Chicken Breast
Salad w/ Croutons, Sunflower Seeds, ect
2 Egg Whites
Fat Free Dressing
Tuesday PM:

2.5 Mile Jog
50 Burpees

I think with my eggs im going to drop the whole egg and add in 1.5oz ground turkey to it. For some extra flavor. It will also allow me to have a few extra eggs left over for the weekends in the afternoon incase I get a craving so i can just eat Egg Whites :)

8/6/12 Legs-Kettlebell

Morning Workout:
Legs:

1 Scoop Juggernaut HP

1 Scoop Carno-Cre
1/2 Scoop Infinite Force
Glute Raise

Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 20lbs - 15 reps each leg
Set 2: 30lbs - 15 reps each leg
Set 3: 40lbs - 15 reps each leg
Set 4: 50lbs - 15 reps each leg

Lunge

Set 1: 20lbs - 20 reps each leg
Set 2: 30lbs - 20 reps each leg
Set 3: 40lbs - 20 reps each leg
Set 4: 50lbs - 20 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps
Set 2: 50lbs - 30 reps
Set 3: 60lbs - 30 reps
Set 4: 70lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward


Nice leg workout this morning. Felt a awesome burn. I increased weight across the board. I could have went heavier but I'm easing my way into things for and focusing on the deep burn.

　
------

Evening Workout:

　
Kettlebell: 22.5lbs
12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)
Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging

2nd Set

27.5lbs w/
Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging

3rd Set
Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging

5 Minutes of Bear Crawls

Needless to say my legs are fried right now after this evenings workout. I'm just happy to be relaxing finally now lol. Today was alright though. I don't know if it was because I was back at work, tired or the lack of carbs but I've had a headache the majority of the day and still do. No light headedness though during my workouts so thats good!

8/5/12 Shoudler/Arms/Cardio - Abs

1 Scoop Juggernaut HP

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 ~~ 40lbs - 12
Set 3 40lbs - 12 ~~ 45lbs - 8

One Arm Tricep Overhead

Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 16 ~~ 35lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 10

----

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 ~~ 25lbs - 18
Set 2 30lbs - 8 ~~ 30lbs - 10
Set 3 30lbs - 6 ~~ 35lbs - 6

---

Front Raise

Set 1 20lbs - 22 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22

Alt. Curls

Set 1 30lbs - 16 ~~ 40lbs - 12
Set 2 40lbs - 10 ~~ 45lbs - 8
Set 3 45lbs - 10 ~~ 50lbs - 5

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

----

Rear Delt Fly

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

Concentration Curl

Set 1 30lbs - 18 ~~ 35lbs - 15
Set 2 40lbs - 10 ~~ 45lbs - 8
Set 3 50lbs - 6 ~~ 52.5lbs - 6

Lying Down Tricep

Set 1 25lbs - 25 ~~ 30lbs - 22
Set 2 30lbs - 18 ~~ 35lbs - 16
Set 3 35lbs - 10 ~~ 40lbs - 6

----

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 25lbs - 25 ~~ 30lbs - 18
Set 2 30lbs - 18 ~~ 35lbs - 16
Set 3 35lbs - 10 ~~ 40lbs - 8

Declined Lying Down Tricep

Set 1 25lbs - 25 ~~ 30lbs - 14
Set 2 30lbs - 12 ~~ 35lbs - 8
Set 3 35lbs - 10 ~~ 40lbs - 4

----

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

---

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

---------

Burn outs

Quick DB Curls

20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head
32.5lbs - 35 reps

---


2.5g BCAA

5-10 Minute Stretch

3 Mile Jog

1 scoop Infinite Whey

1/2c Oatmeal

1 cup Almond Milk
1 Medium Banana

Great workout. I've upped the weight in a lot of the exercises. I definitely feel stronger and I think the numbers show it. Hopefully I can keep up the progress!



Lunch:
8oz Ground Chicken


-----

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

New Diet - Carb Cycling

I figure since I will be doing more cardio like running and the like I should start to eat more carbs but I also wanted to stay decently lean and build some muscle in the process. So I did a little research and decided to give Carb Cycling a go.

So, What is Carb Cycling? It is what is it. You cycle your carbs or calories basically. So for instance you would have 1 day High Carbs, 1 day Low Carbs and 1 Day no Carbs. Don't get me wrong there are many varitions out there on how you should do Carb Cycling (ie: Low, Low, Low, High or Low, High, None..ect,ect.) So, It really depends on you on what version you want to try.

I do recommend putting the High Carb days on your most stressful workout days. For me my two most stressful days are easily the weekends, Saturday (Chest/Back/Jogging AM and Jogging PM) and Sunday (Shoudlers/Arms/Jogging and Abs/Jog PM). So, what Im going to do is put Saturday as a High Carb day and Sunday a Moderate Carb day since I really tax my body those days the most.

My plan currently looks like this and I will probably be making changes to it as time goes on to see how my body reacts and adjust to it.

Sunday: Moderate- 150-200g Carb goal
Hard to judge cause I may eat out for lunch and dinners always change but I'm going to shoot for:
70g Fat
150g Carb
200g Protein

Monday: Low/None - 0-50g Carb Goal71g Fat
38g Carb
219g Protein

Tuesday: Low/None - 0-50g Carb GoalRepeat of Mondays diet for the most part

Wednesday - Low Carb- 100-150g Carb Goal
70g Fat
142g Carbs
234g Protein

Thursday: Low/None 0-50g Carb GoalRepeat of Mondays diet for the most part

Friday: Low Carb 100-150g Carb GoalUsually this day I eat out in the evening so its hard to judge on the overall. I will try to hit my goals and not go over them.

Saturday: High - 250-300g Carb Goal
Hard to judge this day as well for the same reasons as Sunday since I never know. I'll shoot for.
70g Fat
250g Carb
220g Protein

Friday, Saturday and Sunday will happen on the fly but I will know for the most part what I'm eating before the day comes, its just it is always changing so yeah :). My goal is always to hit atleast 200g of protein though each day, more so on the days without carbs. Those days are to help shock the body for sure.

This is my plan for Carb Cycling and Hopefully it works out for me. Today is my 2nd day on it and So far I like it. Its nice to eat some of these carbs I've been neglecting for a year.

8/4/12 Evening Cardio - Intial Treadmill Review

Decided to use my treadmill this evening.

1 Mile
30 Burpees
1 Mile
30 Burpees
1 Mile
30 Burpees

Was dripping in sweat and feeling good afterwards!

This was my first time seriously using my treadmill since I got it. 2nd time I actually turned it on to be exact. It seemed pretty stable for the most part, little creeks here and there but I'm very satisfied with it. The user interface is pretty simple and I like the way it looks. It is a lot bigger than I thought and there is plenty of room for it for me to run. It is 60" in length for running surface. I probably could easily use a lot less haha. Plenty of space for sure. The arm controls are very nice and come in handy as do the quick buttons. I have only walked with the incline to see if it worked and it did but no running on it yet.

I want to make up a obstacle course workout with my treadmill for example:

Run .5 mile
Some sort of quick workout
Repeat until I hit my mileage goals.

For the workouts I was thinking of making up 6 workouts then roll a dice and whatever it is thats what I got to do, so the workout is always completely random.

So, I'd stop at the .5 mile mark and roll the dice and say I roll a 1 and I look at my sheet and a 1 would mean 30 burpees or whatever I think up. Then right back on the treadmill for another .5 mile then stop and roll again and say I get a 2 and that means 50 Lunges or whatever. I'm going to think up some good things. It'll be fun!

8/4/12 Chest/Back - Cardio

1/4c Oats
1/2c Unsweetned Almond Milk
1/2 Scoop Infinite 100% Whey

1 Scoop Juggernaut HP

1 Scoop Carno-Cre
1/2 Scoop Infinite Force

Previous Week ~~ Current week

DB Bench:
Set 1 - 35lbs - 60 reps ~~ 35lbs - 60
Set 2 - 52.5lbs - 35 reps ~~ 52.5lbs - 35
Set 3 - 60lbs - 18 reps ~~ 60lbs - 18 reps
Set 4 - 60lbs - 16 reps ~~ 60lbs - 16 reps
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35
Set 3 - 70lbs - 22 ~~ 70lbs - 24
Set 4 - 70lbs - 18 ~~ 70lbs - 18

----

DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 22 ~~ 40lbs - 22
Set 3 - 45lbs - 20 ~~ 45lbs - 20
1 Arm Pull Up/ 1 Arm Chin Up
Set 1 - 14 reps ~~ 14 reps
Set 2 - 16 reps ~~ 16 reps
Set 3 - 16 reps ~~ 8 reps w/ 20lbs vest

----

Incline Bench
Set 1 - 40lbs - 40 ~~ 40lbs - 40
Set 2 - 52.5lbs - 20 ~~ 52.5lbs - 20
Set 3 - 60lbs - 9 ~~ 60lbs - 9
Hammer Close Grip Pull Ups
Bodyweights - 12, 12, w/ 20lb vest 8

----

Incline Flyes
Set 1 - 25lbs - 32 reps ~~ 25lbs - 35
Set 2 - 35lbs - 25 ~~ 35lbs - 26
Set 3 - 45bs - 16 reps ~~ 45lbs - 16
Reverse Grip Pull Ups
Bodyweight: 14, 14 ~~ 14,14, w/ 20lb vest -8

----

Decline Press
Set 1 - 30lbs - 45 reps ~~ 35lbs - 55
Set 2 - 45lbs - 35 reps ~~ 45lbs - 35
Set 3 - 45lbs - 32 reps ~~ 45lbs - 32
Close Grip Pull Ups
Bodyweight: 14, 14 ~~ 14, 14, 6 w/20lbs vest

----

Decline Flyes
Set 1 - 25lbs - 32 ~~ 25lbs - 32
Set 2 - 30lbs - 30 ~~ 30lbs - 30
Set 3 - 40lbs - 22 reps ~~ 40lbs - 22
Pull Ups
Bodyweight - 12 reps ~~ 14, 12, 7 w/ 20lb vest

----

Incline Push Ups
Bodyweight - 25, 22, 20 ~~ 22, 20, 12 w/ 20lb vest
Wide Hammer Grip Pull Up
Bodyweight - 10 ~~ 10, 10, 4 w/ 20lb vest

2.5 Mile Jog

1/4c Oats
1/2c Unsweetned Almond Milk
1/2 Scoop Infinite 100% Whey
1/2 Banana

Great workout this morning! Got to use my new weightvest and it was great! Definitely a lot more comfortable for sure! I made increases in reps today and with the weight vest all my Pull/Chin Ups got to use it on the last set so increased resistance there!

You will notice I started using carbs. I'm starting a new diet today for the month to see how I like it. Carb Cycling. I will write more on that later today along with more on the vest and treadmill possibly! :)

8/3/12 Plyocide

Hey all!

Got up and did my 40 minutes of P90X2 Plyocide! Was a great workout and really had me dripping in sweat. Not much to report about today. Lots to talk about tomorrow though however so stay tuned!!!

8/2/12 Shoulder/Arms

1 scoop Juggernaut HP

　

1 scoop Carno-Cre

1/2 scoop Infinite Force

　

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

Standing Shoulder Press - 45lbs - 12 reps
In & Out Curls - 30lbs - 16 reps
Bent Over Tricep Extensions - 25lbs - 16 reps

---

Deep Swimmers Press - 30lbs - 16 reps
Alt. Curls - 30lbs - 16 reps
Dips w/ 40lbs - 20 Reps

Deep Swimmers Press - 40lbs - 12 reps
Alt. Curls - 40lbs - 10 reps
Dips w/ 40lbs - 20 Reps

---

Upright Rows - 52.5lbs - 20 reps
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 25 reps

Upright Rows - 52.5lbs - 20 reps
Static Curls - 35lbs (4 reps each arm twice)
Lying Down Extensions - 35lbs - 10 reps

---

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 27.5lbs 12 reps each arm then Double - 25 reps each set

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
Standing Tricep Extensions - 37.5lbs - 6 reps each arm/ Double Arm 20 reps dropped to 22.5 for 30 reps

---

Front Raise to Side Raise - 20lbs - 16 reps
Curl up & Hammer Down - 30lbs - 10 reps
Lying Down 1 Arm Tricep Press - 30 reps

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

50 Burpees

Great workout. I increased here and there in some of my exercises. Good burn and sweat for sure!

Also!!! I got my V-Force weight vest yesterday! Its very awesome and Once I use it some I will get a review up. PLUS I got my treadmill today too! Will write more about that stuff this weekend :)