So last week as tough to keep up with..had a lot going on with school. But luckily I got a break this weekend and took full advantage of that!

I slept about 14 hours Thursday after school, felt amazing the next day, friday:

Friday: Legs/Shoulders

Pile Squats [20#]
15# 4 sets x 15 reps **KILLER!*

Leg Extensions [70#]
65# X 1 X 10 [ 1 sets before and after higher weight: 70#]
60# 2 x 10 [1 set]
55 x 3 x 12 [2 sets]

Lunges [20 #]
15# x 3 x 10 [higher reps]

Upright Row [35-40#]
30# x 2 x 10 [ 1 set]
20# x 3 x 12 [2 sets]

Plate Raises
25# x 2 x 5/6 [three sets, 6 reps a piece]
15# x 1 x 10 [more sets]
10# x 4 x 15 [2 sets]

Shoulder Press [15#]
12# x 4 x 8/9 [2 sets]

Light walking for cardio – legs hurt [more early morning walking on empty stomache]

**Notes: Feeling better with vitamins, no more late night eating **except a casein shake…add more shoulder presses. Need to train shoulders more. More/Longer fasting cardio in the morning. I was in a pretty good mood despite it raining and being crummy out..did a little food shopping/shoe shopping etc…

Saturday: Chest/Tris/Cardio

Cable Crossovers
50# x 1 x 3 [more reps]
40# x 1 x 6
30# x 1 x 7 [6 reps]
20# x 2 x 10

Overhead Cable Rope Extensions [90# x 1 x 6]
80# x 1 x 7 [6 reps]
70# x 1 x 6
60# x 1 x 7 [6 reps]
50 x 1 x 8 [start here next time]
40# x 1 x 8
20# x 1 x 12

Incline DB Press [30# x 1 x 6]
25# x 2 x 6
20# x 1 x 7 [6 reps]
15# x 1 x 10 [6 reps
10# x 2 x 15 [1 set]

Seated DB Tricep Extension [40#? x 1 x 5]
35# x 1 x 5
30# x 1 x 5
25 x 2 x 6 [start here]
20 x 1 x 10
15 x 1 x 12

Flat Bench DB Press [25# x 1 x 5, I know youre in there!]
20# x 2 x 6
15# x 3 x 8 [1/2 sets, not 3]

Close Grip BP [50-55# next time]
45# x 6 x 6

Cable rope pushdowns [80#? x 1 x 5]
70# x 1 x 5
60# x 2 x 5
50# x 1 x 5
40# x 1 x 5

Pec Dec [70# x 1 x 6]
60# x 1 x 5 [1 more rep]
50# x 1 x 6
40# x 1 x 8

30 minute walking/2 miles [longer walk]

Diet was on track : 1600-1700 cals: 25% Fats, 25% Carbs, 50% Protein

Notes: My favorite routine to do..I need to push myself more on the flat DB presses and the close grip BP..I know I can push 30s on incline so lets see what happens next week. Also the cable crossovers disappointed me, but oh well..I’m going to try and push 2-3 more reps of 50#
Besides that, more cardio to be added.
Sunday – Back/Bis/Cardio

Hyper Extensions [15# x 2 x 5]
10# x 3 x 6-8 [2 sets]
Bodyweight x 3 x 10 [2 sets]

Cable Curls [90# x 1 x 3?]
80# x 1 x 5
70# x 2 x 6
60# x 1 x 6
50# x 1 x 6 [start here]
40# x 1 x 10

Seated Rows
90# x 1 x 4 [more reps]
75# x 2 x 6
60# x 1 x 6
50# x 1 x 6
40# x 1 x 10

Vbar Pulldowns [90# x 1 x 3]
75# x 2 x 6
60# x 2 x 6
50# x 1 x 8 [6 reps]
40# x 1 x 8

Hammer Curls [20# x 1 x 3]
15# x 4 x 6-8 [2 sets]
10# x 3 x 8 [2 sets]

DB Curls
20# x 1 x 5 [1 more set]
15# x 3 x 6 [1/2 sets only]
10# x 1 x 8

Elliptical: 30 minutes
Early morning fasted walk: 45 minutes ~ 2 miles [up to an hour]

Diet on track.

Notes: First time really doing the vbar, felt good on my back..have DOMs in lower back.
For some reason left arm curls SUCK. Arm gives out on me on 4/5 rep of 20#…gotta get it stronger. The usual, play with reps, up weights, etc.

Overall: I felt pretty good so far with all my workouts. I get pretty tired at the end so I’ll be getting on black powder again which always seems to help me push for more! I ordered from both bb.com and supplement warehouse.com today too for vitamins and proteins so I should get everything by wednesday/thursday. w00t supps ❤

I also bought a scale to measure/weigh my food. it has been awesome to me and I’m excited about packing food each day because now I can be more accurate when counting cals/macros. Also bought new knives, a chopping board, towels, etc……….yeah oh and new shox…….yup.

Goal: November 27th – 130lbs

Currently – 8lbs away

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