Sunday Legs(Quads)/Calves

pre/during workout
coffee w/equal
cytomax
water

60 mins cardio

banana,gatorade

LEGS(QUADS)
5 warm up sets leg extensions
2 warm up sets standing leg curls
2 warm up sets leg press*200x15,400x10*
2 working sets leg press*580x10,760x6*
2 working sets leg extensions*100x14,110x12*drop to 60x12,60x18*done unilaterally
CALVES
seated calf raises*80x6,125x6,80x6*

Saturday Chest/Arms

pre/during workout
coffee w/equal
cytomax
water

60 mins cardio

banana,gatorade

CHEST
2 warm up sets incline DB flyes
3 warm up sets incline DB bench press
2 working sets incline DB bench press*75x8,90x8*
2 sets flat DB bench press*95x6,95x4*
2 sets decline machine press*210x5,210x5*drop to 180x9*
2 sets incline BB bench press*185x6,195x4*drop to 135 to failure*
TRICEPS
3 supersets*overhead tricep extensions w/V bar*110x10,140x10,150x10*
*pressdowns w/V bar*140x7,150x7,155x6*
1 set rope pressdowns*120x8*drop to 80 to failure*
BICEPS
3 sets altern. DB curls*10x10,30x8,40x5*
2 sets ez bar curls*85x9,95x6*
2 sets preacher curl machine*done unilaterally*40x25,60x20*
3 sets DB hammer curls*50x10,60x8,75x5*drop to 10x25*

Cardio only

pre/during cardio

coffee w/equal
cyto-max
sugar free full throttle
water

20 mins stationary bike
15 mins aerobics
40 mins stationary bike

total cardio=75 mins

MEAL#1
2 scoops whey in 16oz gatorade
1 cup peanut buter capt'n crunch
MEAL#2
turkey sandwich on wheat
8oz low fat cottage cheese
mini- can of pringles
vitamin water
MEAL#3
2 scoops whey in water
MEAL#4
about 12 fish sticks
fresca
water
MEAL#5

Back/Traps

pre/during workout

coffee w/equal
sugar free full throttle
ctyomax
water

30 mins recumbent bike
11 mins step mill
15 mins recumbent bike

total cardio=56 mins

banana,gatorade

BACK
3 warm up sets HS high row machine*45x15,90x10,135x8*lbs per side
3 working sets HS high row machine*160x7,170x5,180x5* lbs per side
2 sets wide over hand grip pulldowns*170x6,190x5*drop to 120x7*
2 sets narrow underhand grip pulldowns*210x5,210x5*
3 sets BB rows*205x5,225x6,230x4*
2 sets seated cable rows*med underhand grip*200x6,240x8*
TRAPS
2 sets upright rows w/ez bar*90x6,105x6*
2 sets DB shrugs(standing)90x5,90x5*drop to 65x7*

stretching

MEAL#1
2 scoops whey in water
gatorade
MEAL#2
1/2 cup spaghetti
1/2 cup tomato sauce,ground beef
1/2 banana
gatorade
water
MEAL#3
2 scoops whey in water
MEAL#4
8oz. cottage cheese
MEAL#5
6 fried chicken wings
gatorade
water

Delts/Biceps

yesterday I did 35 mins on the stationary bike

today

pre/during workout

coffee w/equal
cytomax
zero carb monster drink
water

30 mins recumbent bike
10 mins step mill
10 mins recumbent bike
total cardio=50 mins

banana,gatorade

DELTS
4 warm up sets front,side,rear raises
2 warm up sets DB shoulder press
2 warm up sets BB shoulder press
3 working sets BB shoulder press*165x6,185x5,190x4*drop to 135x6*
2 working sets DB rear raises on incline bench*35x7,35x7*
2 working sets DB front raises*35x6,40x6*
2 working sets DB side raises*40x7,40x7*drop to 20x9,10x12*
BICEPS
3 sets altern. DB curls*25x10,35x8,40x6*
3 sets cable curls w/str8 bar*120x8,140x8,14ox8*drop to 100x6*

stretching,icing

MEAL#1
3 scoops whey in 18 oz water
MEAL#2
5-6 fried prawns
2 filet pan fried catfish
gatorade
1/2 banana
MEAL#3
turkey sandwich on wheat
8oz cottage cheese
diet coke
MEAL#4
diet snapple
2 scoops whey in water
MEAL#5
about 12 fish sticks
fresca
water

Sunday September 30th

cardio/abs
75 mins cardio
4 sets supported hanging knee ups
2 sets supported hanging alternating knee ups

Saturday September 29th

LEGS(HAMS)/CALVES

pre/during workout

coffee/w/equal
zero carb monster energy drink

25 mins recumbent bike
7 mins treadmill
8 mins recumbent bike
total cardio=40 mins

banana,gatorade

LEGS(HAMS)
2 warm up sets standing leg curls
4 warm up sets leg extensions
3 warm up sets stiff legged dead lifts
4 working sets SLDL's*135x10,185x8,225x7,225x6*drop to 135x7*
4 sets leg press*270x10,470x10,670x8,760x5*
2 sets seated leg curls*240x12,275x10*
2 working sets leg extensions*110x10,120x7*drop to 60x8,60x12+6rp*done unilaterally*
CALVES
4 sets seated calf raises*45x10,90x10,135x7,135x8*

stretching,icing