1 Scoop Juggernaut HP
1 Scoop Carno-Cre
Shoulders/Arms
Previous Week ~~ Current
Standing Shoulder Press
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 40lbs -30 dropped 20lbs - 15
Set 3 40lbs- 25 dropped 20lbs - 20
Bicep Curls - 3 Sec Hold At Top
Set 1 20lbs - 18 ~~ 18 reps
Set 2 30lbs - 10 dropped to 20lbs - 8
Set 3 35lbs - 8 reps dropped to 20lbs - 8
One Arm Tricep Overhead
Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 25lbs - 15 dropped 15lbs - 16
Set 3 30lbs - 12 dropped 17.5lbs - 16
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Side Raise
Set 1 15lbs - 32 ~~ 15lbs - 35
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 14 dropped to 15lbs - 12
21's
Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs - 21 ~~ 30lbs - 21
Set 3 35lbs - 21 w/ 20lbs - 8 reps
Front/Back Extensions
Set 1 25lbs - 20 ~~ 25lbs - 20
Set 2 25lbs - 16 ~~ 25lbs - 16
Set 3 25lbs - 12 dropped to 15lbs - 16
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Front Raise
Set 1 20lbs - 24 ~~ 20lbs - 25
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 22 Dropped to 15lbs - 10
Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 14 ~~ 20lbs - 14
Set 2 30lbs - 9 ~~ 30lbs - 9
Set 3 40lbs - 8 dropped to 20lbs - 6
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 Legs raised w/ 40lbs - 30
Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 10
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Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 10
Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 14 ~~ 25lbs - 15
Set 2 35lbs- 7 ~~ 35lbs - 7
Set 3 40lbs - 5 dropped 20lbs - 10
Lying Down Tricep
Set 1 20lbs - 30 ~~ 20lbs - 30
Set 2 30lbs -10 ~~ 30lbs - 10
Set 3 35lbs - 8 dropped 20lbs - 12
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Arnold Press
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10
DB Preacher Curl - 3 Sec Hold At Top
Set 1 20lbs - 14 ~~ 20lbs - 15
Set 2 25lbs - 10 ~~ 25lbs - 12
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10
Declined Lying Down Tricep
Set 1 20lbs - 16 ~~ 20lbs - 22
Set 2 20lbs - 16 ~~ 30lbs - 10
Set 3 20lbs - 16 ~~ 35lbs - 7 dropped to 20lbs - 10
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Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 20lbs - 10
Set 2 25lbs - 7 ~~ 25lbs - 7
Set 3 30lbs - 5 dropped to 20lbs - 7
Shoulder Rolls
Set 1 20lbs - 14
Set 2 25lbs - 14
Set 3 30lbs - 20
---
Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 7 ~~ 20lbs - 7
Set 2 20lbs - 6 ~~ 25lbs - 6
Set 3 30lbs - 4 dropped to 15lbs - 8
Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12
Set 3 32.5LBS - 10 dropped to 22.5lbs - 8
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Burn outs
Quick DB Curls
20lbs - 50 reps
2 Handed Kettlebell Raise Behind Head
32.5lbs - 30 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
Sunday morning workout in the books! Yeah Buddy. Felt great. My arms felt so pumped and worked. Definitely made some increases in reps and weight so thats great. This morning I weighed 160.8 so we will see where things take me cause yesterday was 162.4 I think.
YUM
1 scoop Infinite Whey
1/2c Oatmeal
1/2c Cherrios
1 cup Almond Milk
1 Apple
2.5g BCAA
Lunch:
8oz Ground Turkey
Flatbread Wrap
Veggies
Pre-Workout
Protein Cake w/ some Syrup on top. So good! No pic this time sorry!
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 Crunch - 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 Knee Raise - 20 Reps
Repeat once
Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps
50 Burpees
40 Minutes 4mph
Dinner:
8oz Ground Chicken Meatloaf with Fried Peppers, Onion and Tomato on top
1/4c Rice w/ Fried Peppers and Onion
Seasoned Zucchini Slices
Dessert:
1 Pint of Ben & Jerry's Greek Yogurt....Mmm
Pre-Bed:
3/4c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1 FiberOne Brownie
1 Scoop Protein Powder
5 Gummie Worms :)
Overall:
Calories: 3031
Fat: 78
Carbs: 342
Protein: 258
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