1 scoop Juggernaut HP
1 scoop Carno-Cre
Standing Shoulder Press - 40lbs - 16 reps
In & Out Curls - 25lbs - 16 reps
Bent Over Tricep Extensions - 20lbs - 16
Standing Shoulder Press - 45lbs - 12 reps
- Dropped to 20lbs for 8 reps
In & Out Curls - 30lbs - 16 reps
- Dropped to 20lbs for 8 reps
Bent Over Tricep Extensions - 25lbs - 16 reps
---
Deep Swimmers Press - 30lbs - 16 reps
Alt. Curls - 30lbs - 16 reps
Dips w/ 40lbs - 30 Reps
Deep Swimmers Press - 40lbs - 12 reps
- Dropped to 20lbs for 8 reps
Alt. Curls - 40lbs - 12 reps
- Dropped to 20lbs for 8 reps
Dips w/ 40lbs - 30 Reps
---
Upright Rows - 55lbs - 20 reps
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 10 reps
Upright Rows - 65lbs - 20 reps
- Dropped to 40lbs for 8 reps
Static Curls - 35lbs (4 reps each arm twice)
- Dropped to 20lbs for 4 reps each arm
Lying Down Extensions - 35lbs - 10 reps
---
Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 32 reps
Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
-- Dropped to 20lbs for 8 reps
Standing Tricep Extensions - 42.5lbs 32 reps
---
Front Raise to Side Raise - 20lbs - 16 reps
Curl up & Hammer Down - 30lbs - 12 reps
Lying Down 1 Arm Tricep Press - 30 reps
Front Raise to Side Raise - 25lbs - 16 reps
Curl up & Hammer Down - 35lbs - 8 reps
- Dropped to 20lbs for 8 reps
Lying Down 1 Arm Tricep Press - 30 reps
50 Burpees
20 Minutes walking 4mph
Great morning workout again! Threw in a few drop sets as you can see. Really got the burn going! Elbow is doing better still a little tense. Only walking today after my workout. Trying to go easier on my legs since the Zombie Race Run For Your Lives is Saturday! Yeah! Should be fun! Last Thursday I weighed 164.4 this Thursday after my carb day 164.0. Very nice. Though after this weekend my body will need time to adjust I'm sure since its a cookout weekend and traveling so that means some fast food which is ok.
------
Thursday PM:
30 Minute Jog
5 Minutes at 4mph
Great final jog before my Zombie Race Saturday. Tomorrow morning (Friday) Im just doing a night 4mph walk as my morning routine, no plyo. I won't have a update until Saturday sometime since Friday Im taking a half day at work to go to Pittsburgh and spend the night there. Wish me luck!
Thursday, August 30, 2012
Wednesday, August 29, 2012
8/29/12 Legs/Cardio/Abs
1 Scoop Juggernaut HP
1 Scoop Carno-Cre
Wednesday AM:
DB Squats:
Set 1: 22.5lbs - 20 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 25 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps
Step Ups:
Set 1: 30lbs - 15 reps
Set 2: 60lbs - 15 reps
Set 3: 90lbs - 8 reps
Set 4: 90lbs - 8 reps
Set 5: Bodyweight - 15 fast reps
Explosive Side to Side Lunge:
Set 1: 30lbs - 12 reps
Set 2: 60lbs - 12 reps
Set 3: 20lbs - 12 reps
Set 4: 20lbs - 12 reps
Set 5: Bodyweight - 12 fast reps
Wide Stance Squats:
Set 1: 30lbs - 25 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 20 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps
Single Calf Raise:
Set 1: 30lbs - 25 reps each leg
Set 2: 40lbs - 25 reps each leg
Set 3: 60lbs - 25 reps each leg
Set 4: 60lbs - 25 reps each leg
Set 5: Bodyweight - 25 fast reps each leg
20 mins walking at 4.2mph
1/2c Oats
1c Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA
Those higher weight moves today really burnt and really had to force myself to power thru them. Great workout. Like mentioned yesterday no HIIT today just straight up walking to give my legs some time to rest for Saturday's race!
-----
Wednesday Evening Workout:
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 - 15 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
Hanging Bicycle - 15 reps
Repeat once
Decline Sit Ups - 15 reps
Repeat once
50 Burpees
1 Scoop Carno-Cre
Wednesday AM:
DB Squats:
Set 1: 22.5lbs - 20 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 25 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps
Step Ups:
Set 1: 30lbs - 15 reps
Set 2: 60lbs - 15 reps
Set 3: 90lbs - 8 reps
Set 4: 90lbs - 8 reps
Set 5: Bodyweight - 15 fast reps
Explosive Side to Side Lunge:
Set 1: 30lbs - 12 reps
Set 2: 60lbs - 12 reps
Set 3: 20lbs - 12 reps
Set 4: 20lbs - 12 reps
Set 5: Bodyweight - 12 fast reps
Wide Stance Squats:
Set 1: 30lbs - 25 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 20 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps
Single Calf Raise:
Set 1: 30lbs - 25 reps each leg
Set 2: 40lbs - 25 reps each leg
Set 3: 60lbs - 25 reps each leg
Set 4: 60lbs - 25 reps each leg
Set 5: Bodyweight - 25 fast reps each leg
20 mins walking at 4.2mph
1/2c Oats
1c Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA
Those higher weight moves today really burnt and really had to force myself to power thru them. Great workout. Like mentioned yesterday no HIIT today just straight up walking to give my legs some time to rest for Saturday's race!
-----
Wednesday Evening Workout:
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 - 15 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
Hanging Bicycle - 15 reps
Repeat once
Decline Sit Ups - 15 reps
Repeat once
50 Burpees
Tuesday, August 28, 2012
8/28/12 Chest/Back/Cardio
1 Scoop Juggernaut HP
1 scoop carno-cre
All Push-Ups and Pull-Ups were done with a 15lb weight vest for all circuits!
Standard Push Ups - Round 1: 50 reps, Round 2: 27, Round 3: 25
Wide Pull Ups - 8 reps
Military Push Ups - 16 reps
Pull Ups - 12 reps
Wide Fly Push Ups - 20 Reps
Close grip pull ups - 12 reps
Inclined Push Ups - 12 reps
Double DB Rows - 16 reps 40lbs
Diamond push ups - 16 reps
1 arm DB rows - 60lbs 16 reps
Downward dog push ups - 8 reps
Bent over flyes - 20lbs 16 reps
Did This Circuit 3 Times
20 Minutes HIIT
Great workout. I increased to 15lbs. Though it did feel great with the added 5lbs, I think I may stick with 10lbs for a few more weeks. Just to make sure I'm keeping good form since some of the reps were a little off. But overall it was awesome! Yesterday I weighed 165.2 coming off a high carb day Sunday and this morning I'm coming off a low carb (less than 50g) day and I weigh 163.1. Pretty crazy!
1c Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA
9:30:
4 Egg White
1.5oz Ground Turkey
Noon:
1 1/2c Chicken Breast
Light Ketchup
2:30:
4 Egg White
1.5oz Ground Turkey
5:00:
1.5c Chicken Breast
Salad w/ Croutons, Sunflower Seeds, ect
2 Egg Whites
Fat Free Dressing
Tuesday PM:
2 Mile Jog
My legs were so beat after the jog I skipped the burpees. I did this because I need to let my legs rest the remainder of the week and just take it light on them until Saturday. Saturday is my RUN FOR YOUR LIVES course race! YEAH!
1 scoop carno-cre
All Push-Ups and Pull-Ups were done with a 15lb weight vest for all circuits!
Standard Push Ups - Round 1: 50 reps, Round 2: 27, Round 3: 25
Wide Pull Ups - 8 reps
Military Push Ups - 16 reps
Pull Ups - 12 reps
Wide Fly Push Ups - 20 Reps
Close grip pull ups - 12 reps
Inclined Push Ups - 12 reps
Double DB Rows - 16 reps 40lbs
Diamond push ups - 16 reps
1 arm DB rows - 60lbs 16 reps
Downward dog push ups - 8 reps
Bent over flyes - 20lbs 16 reps
Did This Circuit 3 Times
20 Minutes HIIT
Great workout. I increased to 15lbs. Though it did feel great with the added 5lbs, I think I may stick with 10lbs for a few more weeks. Just to make sure I'm keeping good form since some of the reps were a little off. But overall it was awesome! Yesterday I weighed 165.2 coming off a high carb day Sunday and this morning I'm coming off a low carb (less than 50g) day and I weigh 163.1. Pretty crazy!
1c Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA
9:30:
4 Egg White
1.5oz Ground Turkey
Noon:
1 1/2c Chicken Breast
Light Ketchup
2:30:
4 Egg White
1.5oz Ground Turkey
5:00:
1.5c Chicken Breast
Salad w/ Croutons, Sunflower Seeds, ect
2 Egg Whites
Fat Free Dressing
Tuesday PM:
2 Mile Jog
My legs were so beat after the jog I skipped the burpees. I did this because I need to let my legs rest the remainder of the week and just take it light on them until Saturday. Saturday is my RUN FOR YOUR LIVES course race! YEAH!
Monday, August 27, 2012
8/27/12 Legs/Cardio
Morning Workout:
Legs:
1 Scoop Juggernaut HP
1 Scoop Carno-Cre
Glute Raise
Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated
Split Squat
Set 1: 25lbs - 15 reps each leg
Set 2: 40lbs - 15 reps each leg
Set 3: 50lbs - 15 reps each leg
Set 4: 70lbs - 15 reps each leg
Lunge
Set 1: 25lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 20 reps each leg
Set 4: 70lbs - 20 reps each leg
Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 60lbs - 30 reps
Set 3: 70lbs - 30 reps
Set 4: 100lbs - 30 reps
5 Minutes:
Burpees w/ Jump forward - 76 total
3 Minute Walk at 4mph
2 Minute Jog at 6mph
Repeated 4 times for 20 minutes
------
Evening Workout:
Kettlebell: 22.5lbs
12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)
2nd Set
27.5lbs
3rd Set
32.5lb Weight
5 Minutes of Bear Crawls
Legs:
1 Scoop Juggernaut HP
1 Scoop Carno-Cre
Glute Raise
Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated
Split Squat
Set 1: 25lbs - 15 reps each leg
Set 2: 40lbs - 15 reps each leg
Set 3: 50lbs - 15 reps each leg
Set 4: 70lbs - 15 reps each leg
Lunge
Set 1: 25lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 20 reps each leg
Set 4: 70lbs - 20 reps each leg
Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 60lbs - 30 reps
Set 3: 70lbs - 30 reps
Set 4: 100lbs - 30 reps
5 Minutes:
Burpees w/ Jump forward - 76 total
3 Minute Walk at 4mph
2 Minute Jog at 6mph
Repeated 4 times for 20 minutes
------
Evening Workout:
Kettlebell: 22.5lbs
12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)
2nd Set
27.5lbs
3rd Set
32.5lb Weight
5 Minutes of Bear Crawls
Sunday, August 26, 2012
8/26/12 Shoulders/Arms/Cardio and Good Eating AGAIN
1 Scoop Juggernaut HP
1 Scoop Carno-Cre
Shoulders/Arms
Previous Week ~~ Current
Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 52.5lbs - 16 ~~ 40lbs -28
Set 3 60lbs - 6 ~~ 40lbs- 25 dropped 20lbs - 20
Bicep Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 17 reps
Set 2 30lbs - 8 ~~ 9 reps
Set 3 30lbs - 8 ~~ 8 reps dropped to 20lbs - 6
One Arm Tricep Overhead
Set 1 15lbs - 20 ~~ 20lbs - 20
Set 2 15lbs - 20 ~~ 25lbs - 12
Set 3 15lbs - 15 ~~ 25lbs - 12 dropped 15lbs - 15
----
Side Raise
Set 1 15lbs - 32 ~~ 15lbs - 32
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 14
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 25lbs - 20 ~~ 25lbs - 20
Set 2 25lbs - 16 ~~ 25lbs - 16
Set 3 25lbs - 12 ~~ 25lbs - 12
---
Front Raise
Set 1 20lbs - 24 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22 Dropped to 15lbs - 10
Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 12 ~~ 20lbs - 12
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 35lbs - ~~ 40lbs - 8 dropped to 20lbs - 6
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 - bodyweight - 10
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 12 ~~ 35lbs - 8
Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 12 ~~ 25lbs - 14
Set 2 30lbs- 10 ~~ 35lbs - 7
Set 3 35lbs - 8 ~~ 35lbs - 5 dropped 20lbs - 10
Lying Down Tricep
Set 1 20lbs - 15 ~~ 20lbs - 30
Set 2 20lbs -16 ~~ 30lbs - 10
Set 3 20lbs - 16 ~~ 30lbs - 10 dropped 20lbs - 10
----
Arnold Press
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 25lbs - 20 ~~ 30lbs - 20
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 8
DB Preacher Curl - 3 Sec Hold At Top
Set 1 20lbs - 12 ~~ 20lbs - 14
Set 2 25lbs - 10 ~~ 25lbs - 12
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 8
Declined Lying Down Tricep
Set 1 20lbs - 16 ~~ 20lbs - 20
Set 2 20lbs - 16 ~~ 30lbs - 10
Set 3 20lbs - 16 ~~ 35lbs - 6 dropped to 20lbs - 8
----
Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 20lbs - 7
Set 2 25lbs - 6 ~~ 25lbs - 6
Set 3 30lbs - 4 ~~ 30lbs - 4 dropped to 15lbs - 7
Shoulder Rolls
Set 1 20lbs - 10
Set 2 25lbs - 10
Set 3 30lbs - 20
---
Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 6 ~~ 20lbs - 10
Set 2 20lbs - 7 ~~ 25lbs - 6
Set 3 20lbs - ~~ 25lbs - 6 dropped to 15lbs - 6
Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 14 ~~ 27.5LBS - 12
Set 3 30lbs- 14 ~~ 32.5LBS - 10 dropped to 22.5lbs - 8
---------
Burn outs
Quick DB Curls
20lbs - 50 reps
2 Handed Kettlebell Raise Behind Head
32.5lbs - 28 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
What a workout. That little dropset at the end of my routine really made a huge difference towards the end. My arms were burning and getting tired quick. Really felt like I made some improvements this morning and I liked the workout. Took longer to do but worth it in the long run I'm sure!
1 scoop Infinite Whey
1/2c Oatmeal
1 cup Almond Milk
1 Apple
2.5g BCAA
Lunch:
1 Scoop Carno-Cre
Shoulders/Arms
Previous Week ~~ Current
Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 52.5lbs - 16 ~~ 40lbs -28
Set 3 60lbs - 6 ~~ 40lbs- 25 dropped 20lbs - 20
Bicep Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 17 reps
Set 2 30lbs - 8 ~~ 9 reps
Set 3 30lbs - 8 ~~ 8 reps dropped to 20lbs - 6
One Arm Tricep Overhead
Set 1 15lbs - 20 ~~ 20lbs - 20
Set 2 15lbs - 20 ~~ 25lbs - 12
Set 3 15lbs - 15 ~~ 25lbs - 12 dropped 15lbs - 15
----
Side Raise
Set 1 15lbs - 32 ~~ 15lbs - 32
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 14
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 25lbs - 20 ~~ 25lbs - 20
Set 2 25lbs - 16 ~~ 25lbs - 16
Set 3 25lbs - 12 ~~ 25lbs - 12
---
Front Raise
Set 1 20lbs - 24 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22 Dropped to 15lbs - 10
Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 12 ~~ 20lbs - 12
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 35lbs - ~~ 40lbs - 8 dropped to 20lbs - 6
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 - bodyweight - 10
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 12 ~~ 35lbs - 8
Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 12 ~~ 25lbs - 14
Set 2 30lbs- 10 ~~ 35lbs - 7
Set 3 35lbs - 8 ~~ 35lbs - 5 dropped 20lbs - 10
Lying Down Tricep
Set 1 20lbs - 15 ~~ 20lbs - 30
Set 2 20lbs -16 ~~ 30lbs - 10
Set 3 20lbs - 16 ~~ 30lbs - 10 dropped 20lbs - 10
----
Arnold Press
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 25lbs - 20 ~~ 30lbs - 20
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 8
DB Preacher Curl - 3 Sec Hold At Top
Set 1 20lbs - 12 ~~ 20lbs - 14
Set 2 25lbs - 10 ~~ 25lbs - 12
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 8
Declined Lying Down Tricep
Set 1 20lbs - 16 ~~ 20lbs - 20
Set 2 20lbs - 16 ~~ 30lbs - 10
Set 3 20lbs - 16 ~~ 35lbs - 6 dropped to 20lbs - 8
----
Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 20lbs - 7
Set 2 25lbs - 6 ~~ 25lbs - 6
Set 3 30lbs - 4 ~~ 30lbs - 4 dropped to 15lbs - 7
Shoulder Rolls
Set 1 20lbs - 10
Set 2 25lbs - 10
Set 3 30lbs - 20
---
Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 6 ~~ 20lbs - 10
Set 2 20lbs - 7 ~~ 25lbs - 6
Set 3 20lbs - ~~ 25lbs - 6 dropped to 15lbs - 6
Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 14 ~~ 27.5LBS - 12
Set 3 30lbs- 14 ~~ 32.5LBS - 10 dropped to 22.5lbs - 8
---------
Burn outs
Quick DB Curls
20lbs - 50 reps
2 Handed Kettlebell Raise Behind Head
32.5lbs - 28 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
What a workout. That little dropset at the end of my routine really made a huge difference towards the end. My arms were burning and getting tired quick. Really felt like I made some improvements this morning and I liked the workout. Took longer to do but worth it in the long run I'm sure!
1 scoop Infinite Whey
1/2c Oatmeal
1 cup Almond Milk
1 Apple
2.5g BCAA
Lunch:
8oz Ground Chicken w/ Tomatoes and Peppers
1/4c Rice
Multi-Grain Wrap w/ a slice of cheese
Pre-Workout
Protein Caaaake!
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
Weighted Decline Sit-Ups- 22.5lbs - 2 Sets 15 reps
Hanging Bicycles -16 Reps
Repeat once
50 Burpees
40 Minutes 4mph
Dinner:
3 Pepper halves stuffed with 8oz Ground Chicken
Zucchini Slices
Yams with cinnamon sprinkled on
Dessert:
1c of Ben & Jerry's Greek Yogurt
Pre-Bed:
3/4c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1/4 Cherrios
1 Scoop Protein Powder
Saturday, August 25, 2012
8/25/12 Chest/Back and Lots Of Cardio!
[b]Previous Week[/b] ~~ [b]Current week[/b]
DROPSET WEEKEND
[b]DB Bench:[/b]
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
[b]DB Row:[/b]
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
----
[b]DB Flyes- Flat[/b]
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 12- Dropped to 20lbs - 10
[b]1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest[/b]
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8
----
[b]Incline Bench[/b]
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
[b]Hammer Close Grip Pull Ups w/10lbs vest[/b]
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
[b]Incline Flyes[/b]
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
[b]Reverse Grip Pull Ups w/ 10lbs vest[/b]
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
[b]Decline Press[/b]
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
[b]Close Grip Pull Ups w/ 10lb vest[/b]
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
[b]Decline Flyes[/b]
Set 1 - 25lbs - 30
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12
Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12
[b]Pull Ups w/ 10lb vest[/b]
Set 1 - 12 reps
Set 2 - 11
Set 3 - 10
----
[b]Incline Push Ups w/ 10lb vest[/b]
Set 1 - 18 reps
Set 2 - 15
Set 3 - 15
[b]Wide Hammer Grip Pull Up w/ 10lb vest[/b]
Set 1 - 8 reps
Set 2 - 7
Set 3 - 6
20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down
I must say towards the end there my reps really dropped just due to really pounding my chest with the drop sets. Worked great and really enjoyed the workout. Felt like I pushed myself well!
Afternoon Workout
45 Minutes walking at 4mph
Then I enjoyed a nice buffet but ate mostly the salad bar. I did have a little dessert. I felt pretty full and bloated but I chalked that up to all the lettuce lol. :)
DROPSET WEEKEND
[b]DB Bench:[/b]
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
[b]DB Row:[/b]
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
----
[b]DB Flyes- Flat[/b]
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 12- Dropped to 20lbs - 10
[b]1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest[/b]
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8
----
[b]Incline Bench[/b]
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
[b]Hammer Close Grip Pull Ups w/10lbs vest[/b]
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
[b]Incline Flyes[/b]
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
[b]Reverse Grip Pull Ups w/ 10lbs vest[/b]
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
[b]Decline Press[/b]
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
[b]Close Grip Pull Ups w/ 10lb vest[/b]
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
[b]Decline Flyes[/b]
Set 1 - 25lbs - 30
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12
Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12
[b]Pull Ups w/ 10lb vest[/b]
Set 1 - 12 reps
Set 2 - 11
Set 3 - 10
----
[b]Incline Push Ups w/ 10lb vest[/b]
Set 1 - 18 reps
Set 2 - 15
Set 3 - 15
[b]Wide Hammer Grip Pull Up w/ 10lb vest[/b]
Set 1 - 8 reps
Set 2 - 7
Set 3 - 6
20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down
I must say towards the end there my reps really dropped just due to really pounding my chest with the drop sets. Worked great and really enjoyed the workout. Felt like I pushed myself well!
Afternoon Workout
45 Minutes walking at 4mph
Then I enjoyed a nice buffet but ate mostly the salad bar. I did have a little dessert. I felt pretty full and bloated but I chalked that up to all the lettuce lol. :)
Thursday, August 23, 2012
8/23/12 Shoulder/Arms/Cardio-Cardio
1 scoop Juggernaut HP
1 scoop Carno-Cre
Standing Shoulder Press - 40lbs - 16 reps
In & Out Curls - 25lbs - 16 reps
Bent Over Tricep Extensions - 20lbs - 16
Standing Shoulder Press - 45lbs - 12 reps
In & Out Curls - 30lbs - 16 reps
Bent Over Tricep Extensions - 25lbs - 16 reps
---
Deep Swimmers Press - 30lbs - 16 reps
Alt. Curls - 30lbs - 16 reps
Dips w/ 40lbs - 30 Reps
Deep Swimmers Press - 40lbs - 12 reps
Alt. Curls - 40lbs - 12 reps
Dips w/ 40lbs - 30 Reps
---
Upright Rows - 55lbs - 20 reps
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 10 reps
Upright Rows - 65lbs - 20 reps
Static Curls - 35lbs (4 reps each arm twice)
Lying Down Extensions - 35lbs - 10 reps
---
Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 32 reps
Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
Standing Tricep Extensions - 42.5lbs 32 reps
---
Front Raise to Side Raise - 20lbs - 16 reps
Curl up & Hammer Down - 30lbs - 12 reps
Lying Down 1 Arm Tricep Press - 30 reps
Front Raise to Side Raise - 25lbs - 16 reps
Curl up & Hammer Down - 35lbs - 8 reps
Lying Down 1 Arm Tricep Press - 30 reps
50 Burpees
20 Minutes HIIT- 3 minute 4.0mph/2 minute 6.0mph- Repeat 4 times
Great morning workout. My elbow didn't bother me as much as I thought it would. So I was very pleased to be able to lift good! My muscles were burning and I was dripping in sweat. I felt great this morning. Those higher carb days really make a different in your performance and mentality. I really wish I would have done this sooner. My weight does jump up and down between the days Monday I was 165ish Yesterday morning I was 163.4 I think. After my Wednesday carb day this morning (Thursday) I weighed 164.4 so even with that increase of carbs I didn't really gain much. We will see how things go in the coming months.
On a side note. I really want to switch up the workouts in some of these weekday workouts but since I'm pressed for time some mornings its hard to go heavy or do those special tweeks like drop sets cause they suck up more time. So, I guess saving those little changes for weekend workouts still work I suppose. I really want to start going heavier during the week on my Shoulders/Arm and on Chest/Back (added the weight vest).
------
Thursday PM:
30 Minute Jog
1 scoop Carno-Cre
Standing Shoulder Press - 40lbs - 16 reps
In & Out Curls - 25lbs - 16 reps
Bent Over Tricep Extensions - 20lbs - 16
Standing Shoulder Press - 45lbs - 12 reps
In & Out Curls - 30lbs - 16 reps
Bent Over Tricep Extensions - 25lbs - 16 reps
---
Deep Swimmers Press - 30lbs - 16 reps
Alt. Curls - 30lbs - 16 reps
Dips w/ 40lbs - 30 Reps
Deep Swimmers Press - 40lbs - 12 reps
Alt. Curls - 40lbs - 12 reps
Dips w/ 40lbs - 30 Reps
---
Upright Rows - 55lbs - 20 reps
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 10 reps
Upright Rows - 65lbs - 20 reps
Static Curls - 35lbs (4 reps each arm twice)
Lying Down Extensions - 35lbs - 10 reps
---
Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 32 reps
Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
Standing Tricep Extensions - 42.5lbs 32 reps
---
Front Raise to Side Raise - 20lbs - 16 reps
Curl up & Hammer Down - 30lbs - 12 reps
Lying Down 1 Arm Tricep Press - 30 reps
Front Raise to Side Raise - 25lbs - 16 reps
Curl up & Hammer Down - 35lbs - 8 reps
Lying Down 1 Arm Tricep Press - 30 reps
50 Burpees
20 Minutes HIIT- 3 minute 4.0mph/2 minute 6.0mph- Repeat 4 times
Great morning workout. My elbow didn't bother me as much as I thought it would. So I was very pleased to be able to lift good! My muscles were burning and I was dripping in sweat. I felt great this morning. Those higher carb days really make a different in your performance and mentality. I really wish I would have done this sooner. My weight does jump up and down between the days Monday I was 165ish Yesterday morning I was 163.4 I think. After my Wednesday carb day this morning (Thursday) I weighed 164.4 so even with that increase of carbs I didn't really gain much. We will see how things go in the coming months.
On a side note. I really want to switch up the workouts in some of these weekday workouts but since I'm pressed for time some mornings its hard to go heavy or do those special tweeks like drop sets cause they suck up more time. So, I guess saving those little changes for weekend workouts still work I suppose. I really want to start going heavier during the week on my Shoulders/Arm and on Chest/Back (added the weight vest).
------
Thursday PM:
30 Minute Jog
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