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Old 06-13-2013, 12:03 AM   #25
ChrisTheViking
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Brawn
 

Join Date: Feb 2013
Location: Pensacola, FL
Posts: 95
Training Type: General Fitness
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Default Wednesday 6/12

Went a little CRAZY tonight because I just wasn't feeling sore at all. So I hit a little bit of everything. If I can make it to the computer tomorrow I will let you know how I feel.

Biceps:
EZ Bar:
First Set: 10 reps @ 95 lbs.
Second Set: 8 reps @ 95 lbs.
Dumbbells:
First Set: 20 reps @ 25 lbs.
Second Set 20 reps @ 20 lbs.

Shoulders:
Front/Side/Rear Laterals:
First Set: 12 reps each @ 35 lbs.
Second Set: 12 reps each @ 35 lbs.
Third Set: 10/10/8 @ 30 lbs.
Fourth Set: 8/8/8 @ 30 lbs.

Triceps:
Dips:
2 sets of 30 reps
Dumbbell Tricep Extensions
First Set: 10 reps @ 45 lbs.
Second Set: 10 reps @ 45 lbs.
Third Set: 8 reps @ 45 lbs.

Back:
Bent Over Rows:
First Set: 10 reps @ 135 lbs.
Second Set: 10 reps @ 135 lbs.
Third Set: 10 reps @ 135 lbs.
Fourth Set: 8 reps @ 155 lbs.

Legs:
Bodyweight Squats:
3 Sets of 40

I went light on back tonight because I had a little flare up with the ol sciatica this morning, and honestly, by the time I got to legs, my pace had wiped me out a little, so I stuck to bodyweight. Friday will be all legs and a little back.
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