10 g BCAA's in crystal light
cytomax
33 mins recumbent bike
12 mins tread mill
45 mins cardio
banana,gatorade
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets squats
4 working sets squats*185x10,225x8,245x6,265x5*
4 sets leg press*380x10,560x10,650x10,740x5*drop to 380x20*plus 10 more rest pause reps
1 working sets leg extensions*100x10*drop to 50x8*50x10*50x8*superset
2 sets stiff legged deadlifts*100x10,110x9*
CALVES
3 sets seated calf raises*90x9,90x9,135x8*
10 g BCAA's in crystal light
cytomax
30 mins stationary bike
total cardio=75 mins
2 scoops whey in water
1 packet ramen noodles
about 8oz. gatorade
Saturday, February 16, 2008
Friday, February 15, 2008
Cardio
just cardio this week
I've been stressed at work and trying to work on several paintings/prints for an upcoming show
Mon. Feb. 11th**95 mins cardio
Tues. Feb. 12-* * 90 mins cardio
Wed. Feb. 13-* *65 mins cardio
Thurs. Feb. 14-off
Fri. Feb. 15--* *50 mins cardio
I've been stressed at work and trying to work on several paintings/prints for an upcoming show
Mon. Feb. 11th**95 mins cardio
Tues. Feb. 12-* * 90 mins cardio
Wed. Feb. 13-* *65 mins cardio
Thurs. Feb. 14-off
Fri. Feb. 15--* *50 mins cardio
Sunday Feb. 10th Legs/Calves
10 g BCAA's in crystal light
cytomax
40 mins recumbent bike
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
2 warm up sets seated leg curls
5 sets leg press*270x10,360x10,450x10,540x10,630x10*
3 super sets seated leg curls*70x8,90x8,110x8*
*leg extensions*80x10,80x10,80x10*leg extensions done unilaterally*
1 drop set leg extensions 100x10*drop set to 50x8,50x9*done unilaterally*
CALVES
4 sets seated calf raises*45x10,45x10,90x10,135x5
10g BCAA's
30 mins stationary bike
total cardio =70 mins
cytomax
40 mins recumbent bike
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
2 warm up sets seated leg curls
5 sets leg press*270x10,360x10,450x10,540x10,630x10*
3 super sets seated leg curls*70x8,90x8,110x8*
*leg extensions*80x10,80x10,80x10*leg extensions done unilaterally*
1 drop set leg extensions 100x10*drop set to 50x8,50x9*done unilaterally*
CALVES
4 sets seated calf raises*45x10,45x10,90x10,135x5
10g BCAA's
30 mins stationary bike
total cardio =70 mins
Workout Updates
ok I've been super busy at work and doing my art thing and really have been lagging on updating my workout log.
sheesh!
Friday Feb. 8th
cardio at home 95 mins/ 6 sets of crunches
Sat. Feb. 9th. Chest/Delts/Triceps/Traps
12 mins tread mill
35 mins recumbent bike
5 mins tread mill
52 mins cardio
CHEST
2 warm up sets flat bench DB flyes
3 warm up sets flat DB bench press
3 working sets flat DB bench press*80x8,95x8,95x5*
2 sets decline machine press*180x8,210x6*
TRICEPS
3 sets close grip bench press*135x10,185x6,205x4*drop to 135x10*
DELTS
3 sets BB shoulder press*135x8,155x6,165x3*drop to 135x5,95x5*
3 supersets*DB front raises*5x15,10x15,15x10*
*DB side raises*5x15,10x15,15x10*
*DB rear raises*5x8,10x8,15x8*
2 sets DB side raises*35x8,40x7*drop to 15x10,10x10*
TRAPS
4 sets smith machine shrugs*185x9,225x9,275x6,315x6*drop to 225x9*
20 mins stationary bike
10 g BCAA's in crystal light
total cardio for the day 72 mins.
sheesh!
Friday Feb. 8th
cardio at home 95 mins/ 6 sets of crunches
Sat. Feb. 9th. Chest/Delts/Triceps/Traps
12 mins tread mill
35 mins recumbent bike
5 mins tread mill
52 mins cardio
CHEST
2 warm up sets flat bench DB flyes
3 warm up sets flat DB bench press
3 working sets flat DB bench press*80x8,95x8,95x5*
2 sets decline machine press*180x8,210x6*
TRICEPS
3 sets close grip bench press*135x10,185x6,205x4*drop to 135x10*
DELTS
3 sets BB shoulder press*135x8,155x6,165x3*drop to 135x5,95x5*
3 supersets*DB front raises*5x15,10x15,15x10*
*DB side raises*5x15,10x15,15x10*
*DB rear raises*5x8,10x8,15x8*
2 sets DB side raises*35x8,40x7*drop to 15x10,10x10*
TRAPS
4 sets smith machine shrugs*185x9,225x9,275x6,315x6*drop to 225x9*
20 mins stationary bike
10 g BCAA's in crystal light
total cardio for the day 72 mins.
Thursday, February 7, 2008
Back/Biceps/Forearms
10 g BCAA's before and during cardio
35 mins recumbent bike
11 mins tread mill
11 mins recumbent bike
total cardio = 57 mins
banana,gatorade
10 g BCAA's in crystal light
cytomax during lifts
BACK
2 warm up sets wide overhand grip pulldowns*140x8,170x8*
3 working sets wide overhand grip pulldowns*200x6,220x6,230x5*drop to 160x6*
3 sets BB rows*135x15,185x10,225x5*drop to 135x8*
2 sets seated rows*med underhand grip w/ez bar*230x8,260x6*
3 sets HS high row machine*135x9,160x7,180x5*drop to 90x5*lbs per side*
BICEPS/FOREARMS
3 supersets DB hammer curls*10x8,20x8,35x8*
*altern. DB curls*10x8,20x8,35x6*grip was starting to give out*
2 sets ez bar curls*85x10,100x5*drop to 65x5*
2 sets reverse curls*using pre-weighted bb's*70x8,80x8*
stretching
2 scoops whey in water
G2 drink
35 mins recumbent bike
11 mins tread mill
11 mins recumbent bike
total cardio = 57 mins
banana,gatorade
10 g BCAA's in crystal light
cytomax during lifts
BACK
2 warm up sets wide overhand grip pulldowns*140x8,170x8*
3 working sets wide overhand grip pulldowns*200x6,220x6,230x5*drop to 160x6*
3 sets BB rows*135x15,185x10,225x5*drop to 135x8*
2 sets seated rows*med underhand grip w/ez bar*230x8,260x6*
3 sets HS high row machine*135x9,160x7,180x5*drop to 90x5*lbs per side*
BICEPS/FOREARMS
3 supersets DB hammer curls*10x8,20x8,35x8*
*altern. DB curls*10x8,20x8,35x6*grip was starting to give out*
2 sets ez bar curls*85x10,100x5*drop to 65x5*
2 sets reverse curls*using pre-weighted bb's*70x8,80x8*
stretching
2 scoops whey in water
G2 drink
Sunday Feb. 3 Legs/Calves
10 g BCAA's before and during cardio
30 mins recumbent bike
15 mins tread mill
10 min recumbent bike
20 min stationary bike
banana,gatorade
10 g BCAA's in crystal light and cytomax during lifts
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
8 sets squats*bar,135x10,135x10,135x10,185x10,185x6,225x6*
5 sets stiff legged deadlifts*135x8,135x8,135x8,135x8,225x8*
3 sets leg press*450x8,540x10,630x8*drop to 360x20 rest pause*12 more reps
2 working sets leg extensions*90x10,100x6*drop to 50x7,50x8,50x10*done unilaterally*
*since my right knee has been hurting I just wanted to pump alot of blood in my legs this week,not really going heavy but concentrating on the squeeze*
CALVES
3 sets calves*45x10,45x10,45x10*
30 mins recumbent bike
15 mins tread mill
10 min recumbent bike
20 min stationary bike
banana,gatorade
10 g BCAA's in crystal light and cytomax during lifts
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
8 sets squats*bar,135x10,135x10,135x10,185x10,185x6,225x6*
5 sets stiff legged deadlifts*135x8,135x8,135x8,135x8,225x8*
3 sets leg press*450x8,540x10,630x8*drop to 360x20 rest pause*12 more reps
2 working sets leg extensions*90x10,100x6*drop to 50x7,50x8,50x10*done unilaterally*
*since my right knee has been hurting I just wanted to pump alot of blood in my legs this week,not really going heavy but concentrating on the squeeze*
CALVES
3 sets calves*45x10,45x10,45x10*
Saturday Feb. 2nd Chest/Triceps/Traps
10g BCAA before during cardio
25 min recumbent bike
12 mins tread mill
25 mins recumbent bike
total cardio=62 mins
banana,gatorade
10g BCAA in crystal light
cytomax during lifts
CHEST
2 warm up sets flat bench DB flyes
3 warm up sets flat DB bench press
3 working sets flat DB bench press*75x8,90x8,95x5*
3 sets HS decline machine press*180x7,210x5,220x5*
TRICEPS
3 sets close grip bench press*135x10,175x6,195x5*drop to 135x8*
3 supersets pressdowns*140x10,150x10,155x8*
*overhead tricep extensions*140x4,110x5,100x8,110x8*using the ez bar attach. was much harder than the V bar
TRAPS
4 sets smith machine shrugs*185x10,225x10,275x8,315x6*drop to 225x7*
25 min recumbent bike
12 mins tread mill
25 mins recumbent bike
total cardio=62 mins
banana,gatorade
10g BCAA in crystal light
cytomax during lifts
CHEST
2 warm up sets flat bench DB flyes
3 warm up sets flat DB bench press
3 working sets flat DB bench press*75x8,90x8,95x5*
3 sets HS decline machine press*180x7,210x5,220x5*
TRICEPS
3 sets close grip bench press*135x10,175x6,195x5*drop to 135x8*
3 supersets pressdowns*140x10,150x10,155x8*
*overhead tricep extensions*140x4,110x5,100x8,110x8*using the ez bar attach. was much harder than the V bar
TRAPS
4 sets smith machine shrugs*185x10,225x10,275x8,315x6*drop to 225x7*
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