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 - 16 dropped 15lbs - 16
Set 3 30lbs - 12 dropped 20lbs - 12
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Side Raise
Set 1 15lbs - 35 ~~ 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 dropped to 15lbs - 15
Set 2 25lbs - 16 dropped to 17.5lbs - 16
Set 3 25lbs - 12 dropped to 20lbs - 12
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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 - 12
Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 14 ~~ 20lbs - 14
Set 2 30lbs - 9 dropped to 15lbs - 12
Set 3 40lbs - 8 dropped to 20lbs - 8
Dips
Set 1 40 reps ~~ Legs raised -45
Set 2 Legs raised w/ 40lbs - 30 -bodyweight - 12
Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 12
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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 - 12
Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 14 ~~ 20lbs - 20
Set 2 35lbs - 7 dropped 20lbs - 5
Set 3 40lbs - 5 dropped 20lbs - 10
Lying Down Tricep
Set 1 20lbs - 30 ~~ 20lbs - 30
Set 2 30lbs - 16 dropped 20lbs - 14
Set 3 35lbs - 12 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 - 12
Set 3 20lbs - 16 ~~ 35lbs -8 dropped to 20lbs - 12
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Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 20lbs - 10
Set 2 25lbs - 8 ~~ 25lbs - 8
Set 3 30lbs - 5 dropped to 20lbs - 10
Shoulder Rolls
Set 1 20lbs - 20
Set 2 25lbs - 20
Set 3 30lbs - 20
---
Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 7 ~~ 20lbs - 8
Set 2 20lbs - 6 ~~ 25lbs - 5
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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Full Supinated DB Curls
Set 1 12.5lbs - 16 reps
Set 2 20lbs - 8 reps - dropped to 12.5lbs for 10
Set 3 20lbs - 8 dropped to 15lbs for 8
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
20 Minutes - Walking with some running threw in here and there
60 Minutes Total Cardio
Breakfast"
1 scoop Infinite Whey
1/2c Oatmeal
1/4c Cherrios
1 cup Almond Milk
1 Apple
2.5g BCAA
Lunch:
8oz 99/1 Turkey Burgers
Wrap
Veggie
Pre-Workout: This was Awesome!
Chocolate Protein Pudding
2 FiberOne Brownies
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: Stuffed Peppers
8oz Turkey Stuffed Pepper
Turkey Bacon Wrap
Veggie
Small Salad
Cheese Roll Up
Dessert:
1 Pint of Ben & Jerry's Greek Yogurt
Pre-Bed:
1c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1/4c Pumpkin
2 tblspoon Peanut Butter
1 Scoop Protein Powder
Overall:
Calories: 3419
Fat: 96
Carbs: 361
Protein: 330
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