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
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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
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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
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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
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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
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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
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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....
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