9/15/12 Chest/Back/Cardio

Previous Week ~~ Current week

1 scoop Juggernaut HP

DB Bench:
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
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 - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 12- Dropped to 20lbs - 10
1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8

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Incline Bench
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
Hammer Close Grip Pull Ups w/10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

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Incline Flyes
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
Reverse Grip Pull Ups w/ 10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

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Decline Press
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
Close Grip Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

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Decline Flyes
Set 1 - 25lbs - 30
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12
Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12
Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 10
Set 3 - 10 reps - 6 rep assisted

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Incline Push Ups w/ 10lb vest
Set 1 - 18 reps
Set 2 - 15
Set 3 - 15
Wide Hammer Grip Pull Up w/ 10lb vest
Set 1 - 8 reps - 2 reps assisted
Set 2 - 7 - 3 reps assisted
Set 3 - 6 - 3 reps assisted

Wide Grip Pull-Ups Assisted
6 Sets with 6 reps each


20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
10 Minutes at 4.0mph

Meal 1:
1/4c oats
1/2c cherrios
1c Almond Milk
1 scoop Infinite Protein
Apple

Meal 2:
8oz Turkey Burgers
2 Egg Whites
1 Flatbread
Side Salad

Meal 3: Birthday Party, Luckily I got to buy the Ice Cream!
1 Cup Blue Bunny Sugar Free Reduced Fat Ice Cream
2 Orea Cupcakes
Whipped Cream



Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total

Meal 4:
12oz Pork Loin Marinated in Mesquite BBQ
Zucchini Slices
Veggies
Saurerkraut
Wheat Wrap


Meal 5:
Pint of Ben & Jerry's Phish Food!


Meal 6:
1.5c Cottage Cheese
1/2c Greek Yogurt
1 Scoop Infinite Labs Chocolate

Totals:
Cals: 3542
Fat: 132
Carbs: 387
Protein: 234