well, today was a good workout, even though im workin on like 4 hours of sleep. here it is :
squats: 1x10 bar
1x5 at 135
2x3 at 205
3x3 at 225
1x3 at 135, held at bottom for 5 sec
all these squats were below parallel, almost ass to grass
split squats: 4x4 at 40 lbs
leg press: 2x10 at 180
standing calf raises: 2x12 at 260(speed focus)
chin ups: 2x5
a little ab work on swiss ball
overall it was a good workout. got up at 5, got to the gym by 6 15. there was mayb 12 people in the entire gym, including trainers. it was great
well, i graduated last night!!! 05! ya it was exciting. today was a great workout, here it goes:
skullcrushers- 1x8 at 45 lbs, 2x8 at 55 lbs
assisted dips- 3xfailure on level 12 (of the machine)
t-bar rows- 3x8 at 80 lbs
hyper extensions-2x10 with 45 lbs
overhead DB press- 2x6 at 35 lbs, 2x6 at 40 lbs
well, im still in the process of making some boards so i can perform board presses on monday. about half way done. anyways, heres my workout:
deadlift- 1x10 bar, 1x4 at 95, 1x4 at 115, 1x3 at 135, 1x3 at 185
box squat- 1x3 at 135, 1x3 at 205
ghr’s-2x4
cable pull throughs w/ rope- 1x6 at 50, 1x6 at 60, 1x6 at 65
jumping lunges with 20lb DB’s-1x 20 yards
flying step ups with 20 lb DB’s-
just went to the gym, already back.
Bench press: 1x10 bar, 1x8 at 135, 1x6 at 155, 1x4 at 185
4-Board press:1x6 at 115, 1x6 at 125
Bent-over rows: 3x8 at 115
High rows: 2x8 at 168
held myself in place from pull up bar:2x20 sec
ab stretch on ball: 1x30 sec
assisted pull ups: 2x5
chest flyes: 1x8 at 110, 1x8 at 140, 1x8 at 170
paused crunches: 1x20
roman chair leg raises: 1x10
leg lifts: 1x10
chest exercises: 3
back exercises: 3
ab exercises: 4
total body exercises: 2
it wasnt really a lot, but i wanted to up my intensity b/c i dont know if ill have access to weights for the next week. if i dont, ill just do some sprints and tons and tons of pushups. tomorrow i will go all out on legs, then on tuesday will punish my abs, biceps, and triceps.
im exhausted, kicked my butt at the gym.
full squats: 1x10 bar, 1x5 at 135, 1x5 at 185, 1x5 at 205, 1x5 at 225, 1x5 at 235
leg press (legs touch chest) : 1x5 at 360, 1x5 at 450, 1x5 at 540
calf raises: 3x12 at 280(out, in, reg)
standing crunches: 2x8 at 50 lbs
decline bench crunches: 1x10
supersetted w/
decline bench twists: 1x10 (each side)
crunches on bench: 1x10
held myself up from pull up bar: 2x20 sec
hanging leg raises: 2x10
well, this could be my last workout with weights for a week(mayb), so i upped the intensity. i have a NEW PR for bench press, 225!! it has gone up by 20 lb in the last 3 weeks. when i was getting the bar up tho, it took my like 5 min. cuz my left arm wouldnt lift it. so i am going to do DB Bench presses to correct this weakness.
Bench Press: 1x10 bar, 1x215(easy), 1x225(new PR!)
DB curls: 1x6 at 25 lb, 1x6 at 30 lb
Preacher Curls: 1x8 at 30 lb, 1x8 35 lb, 1x8 at 40 lb
Chin Ups: 3x5
Military Press: 1x8 at 95 lbs, 1x8 at 115, 1x8 at 125
and that was it. it was a pretty good workout, got a good pump in my biceps. i can really tell im starting to get stronger, but my mid section is still killing me. im gonna reduce my calories to around 3000 a day, and see how that works. i will be in HAWAII!!! for the next week, and i will be taking my fat burner pills with me.
i figure i will give my body a 2 day rest, then get up early and run sprints either on the beach or somewhere else, and do 100-200 pushups and 500 situps a day(mayb some chinups) for 3 days straight, then giv my body another 2 day rest. i will be taking my protein bars with me, so at least i can get SOME protein, b/c i will not b able to bring my whey protein. i am going to eat light, no fast food, and just drink a ton of water. been doign good on that lately, piss is clear. ok thats enough
god bless~