Monday – Back/Arms/ABs – October 26th
Today was good. A new PR for assisted CG pullups!!! I’m so excited!! I’m getting close and closer to being able to do them unassisted, I keep trying when I’m on the captains chair, but I get half way there and then my muscles tell me “Nope, nope, can’t do it, YOU’RE TOO HEAVY!” and then I say “NO YOURE TOO DAMN WEAK!”…okay I don’t actually say that outloud, I’d look more insane that way. 🙂
Diet has been good..I really don’t want to up my carbs though for the next phase..I really don’t want to..but we’ll see after this week. I’m puffy and I hate it!!
Tomorrow is a day from school. I’m going to do some cardio that night. I’M GOING TO DO CARDIO!!!

CG Assisted Pullups:
65# x 2 x 7,
75# x 3 x 7

CG Seated Cable Rows:
75# x 2 x 7,
60# x 3 x 7

WG Pulldowns:
75# x 3 x 7,
60# x 2 x 7

Hyperextensions:
35# x 4 x 7,
25# x 1 x 7

DB Rows:
30# x 5 x 7

DB Hammer Curl Crossovers:
20# x 3 x 7,
15# x 2 x 7

Cable Curls:
50# x 5 x 7

Barbell CG Tri Presses:
40# x 5 x 7

Overhead DB Extensions:

65# x 3 x 7,
55# x 1 x 7,
45# x 1 x 7

CC Leg Ups:

4 x 15

Double Crunches 3 x 15

Time: 1:22:48
Cals: 610 cals
Avg HR: 119 bpm
Max HR: 160 bpm

Tuesday: Cardio/Abs
1 mile run for time – 7:40 minutes 🙂

Thursday:Chest/Arms/Cardio

incline DB Press:
35# x 2 x 7/5

barbell smith press:
60# x 2 x 7,
50# x 3 x 7

pec dec:
80# x 1 x 7,
70# x 2 x 7,
60# x 1 x 7,
50# x 1 x 7

overhead DB extent:
45# x 3 x 7,
30# x 2 x 7

hammer curl cb;
20# x 3 x 7,
15# x 2 x 7

cg pulldown:
105# x 1 x 7,
90# x 2 x 7,
75# x 1 x 7,
60# x 1 x 7

vbar pushdown
40# x 5 x 7

2 minutes @ 6.5 mph

Friday: Legs

leg press
Wide:
90# x 1 x 10
180 x 1 x 8
270 x 1 x 7
360# x 1 x 7
380# x 1 x 7 (going for 400lbs next week. ohhh yeaaah)

Narrow
360# x 1 x 7
270# x 1 x 7

Squats SM (I HATE smith machine, but since they don’t have a fucking squat rack..)
130# x 2 x 7 (going for 150lbs next week)
115# x 2 x 7
95# x 1 x 7

Barbell SLDL:
95# x 5 x 7 (Next week 105-110lbs)

Glute/Ham Raise (HATE this, back to lunges)
30# x 1 x 7,
45# x 2 x 7,
60# x 2 x 7

Saturday: Morning Fast HIIT

20 minutes total

5 minute warm up – incline walking, running
1 min @ 6.5 mph
2 min 3.0% incline, 6.5 mph
1 min rest
1 min 4.0% incline, 6.8 mph
1 min rest
1 min 4.5% incline, 7.0 mph
1 min rest
1 min 5.0% incline, 7.2 mph
1 min rest
1 min 5.5% incline, 7.5 mph
1 min rest
1 min 6.5% incline, 8.0 mph

Sunday: NADA

End Week 7
Week Numbers:Calories: 1964 calsTime: 4:12:39 hours
Overview:  Not happy with this. Next week will be 100% different.

—————-

Week 8

Monday: Back/Shoulders

Lat doris machine:
75# x 1 x 5,
60# x 2 x 5,
50# x 1 x 5,
45# x 1 x 7

CG Assisted Pullup

30# x 1 x 4
45# x 4 x 5

CG Pulldown
120# x 1 x 4
105# x 3 x 5
75# x 1 x 5

Hyperextensions
45# x 2 x 5
35# x 3 x 5
25# x 1 x 5

DB Row
40# x 1 x 5
35# x 3 x 5
30# x 1 x 5
Upright EZ Row
45# x 2 x 5
40# x 2 x 5
20# x 1 x 5

DB Arnold Press
30# x 1 x 5,
(30# x 1 x 2 & 25# x 1 x 3)
25# x 3 x 5

10 minutes

Total Time: 1:28:57 minutes
Total Cals: 790 cals
Max: 166 bpm
Avg: 134 bpm

———————————–

Chest/Arms

Incline Chest Press:
35# x 5 x 5
25# x 1 x 5

Barbell Bench
65# x 1 x 5
95# x 1 x 2
70# x 1 x 5
85# x 1 x 5
80# x 1 x 5

Decline Smith Press
90# x 1 x 5
80# x 1 x 5
70# x 2 x 5
65# x 1 x 5

CG Assisted Pullup
40# x 2 x 5
65# x 3 x 5

Overhead DB Extension
45# x 3 x 5
40# x 2 x 5

Hammer Curl Crossbody
20# x 1 x 5
15# x 3 x 5

VBar Pushdown
50# x 4 x 5
40# x 1 x 5

Total Time: 1:23:48 minutes
Total Cals: 661 cals

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s