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