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Old 04-15-2013, 05:12 AM   #561
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4/14/2013

Abs

Crunch 6" off ground
15, 15, 10, 10, 15, 15

Side bends (each side)
20x10
20x10
20x10
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Old 04-16-2013, 07:19 AM   #562
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4/15/2013 Week 6

Legs

Leg Extension 4x8-15
65x15
125x10
125x12
155x8

Hack Squat 4x8-12
140x8
140x10
140x8
140x8

Wide Leg Press 5x8-15
290x15
470x8
470x8
470x8
470x8

Seated Calves 4x10-12
90x12
90x12
90x10
90x12
‡2 second hold at top‡

Standing Calves 4x15-20
140x20
140x20

Seated Leg Curls 5x10-15
Later in the week

---------
Lying leg Curls 3x10-15
Skipped / short on time
--------

★★★1/2
Gym BDW - 186.4

All on about 900 calories
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Old 04-17-2013, 12:58 PM   #563
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4/16/2013
Back & Bi

Number next to exercise is goal, below is actually performed.
------

Front UnHand Lat PullD 4x8-12
75x12
150x8
162.5x8
162.5x8

DB Row 3x8-12
80x8
80x8
80x10

Seat Compound 4x8-12
140x10
140x10
140x10
140x10

Hypertension 3x8-15
Skipped because of time

Bi
Short Str Bar 4x12
42.5x12
42.5x10
42.5x8
42.5x7
(Out of GAS at this point)

DB Hammer 3x12
20x12
20x7
20x8

Standing Tension Curls 4x12
Skipped for cardio

Cardio:
HIIT on Elip: 5:24 - dbl quad cramp at the same time! Now that sucked!!


★★★★
GBDW-

Try walking a mile in my socks before you even think about in my shoes....
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Old 04-19-2013, 02:29 AM   #564
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4/17/2013

Cardio
HIIT TREADMILL
2 MILES 32:12

Elip
Fast pace in reverse
.25 Miles

Abs
Machine Crunch
65x20
95x12
95x12

Hanging toes to eyes
13, 10, 10

★★★★★
Gym BDW - 185.4
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Old 04-19-2013, 02:33 AM   #565
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4/11/2013

Chest
Decline Bench 3-4x8-12
230x12
230x10
230x8
230x8

DB Incline Palms In 3x8-12
55x8
55x10
55x9

Push Up 4x8
12, 10, 11, 10

Tri
Pressdown Str Bar 4x12
80x12
80x12
80x12
80x12

Tension DB Kick backs 3x10
22.5x7
17.5x10
17.5x10

Reverse 4x12
60x12
70x10

Cardio: no

★★1/2
GBW - 186

Really wasn't feeling it today at ALL!!! YAWNING DURING SMH...
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Old 04-23-2013, 02:38 PM   #566
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4/22/2013
Back & Bi

Number next to exercise is goal, below is actually performed.
------

Front UnHand Lat PullD 4x8-12
75x12
137.5x12
150x8
162x8

DB Row 3x8-12
85x8
95x8
95x8

Seat 4" Compound 4x8-12
100x12
120x8
120x8
120x8

Hypertension 3x8-15
Skipped because of time

Bi
Eazy Bar 4x12
62.5x12
62.5x10
62.5x8
42.5x8

DB Hammer 3x12
20x10
20x8
20x11

Standing Tension Curls 4x12
32.5x12
32.5x12
32.5x12
37.5x12

Cardio:
Feeling ill

★★1/2
GBDW- 185.6

40 DAYS OUT!!!
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Old 04-23-2013, 02:45 PM   #567
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4 23/2013

As per Coach

Cardio:
Treadmill incline 15, speed 2.5
30 minutes

1.21 sweateeee mile

Steam Room:
10 minutes in
2 minutes out
2.5 minutes in

★★
GYM BDW - 184.5
Just SICK TODAY!
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Old 04-25-2013, 01:16 PM   #568
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4 24/2013

As per Coach

Cardio:
Treadmill incline 15, speed 2.5
30 minutes

1.23 sweateeee mile

Suana:
10 minutes in
2 minutes out
5 minutes in

★★★
BOOM!
HOME BDW -176.5
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Old 04-30-2013, 06:59 AM   #569
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4/26/2013

Full body mini workout after feeling ill since Monday night

---------
DB Incline Bench
45x8
45x8
45x8

Decline Bench
180x10
180x10
180x10
230x10

Pec Dec (1 sec hold)
150x10
150x8
150x10

Leg Press
380x10
380x10
380x10
380x10
380x10

Seated Calves
90x15
90x15
90x14

Leg Extension
110x12
110x12
110x12

Tricep Str Bar Press down
70x20
100x12
100x12

Reverse Press down
70x12
70x12
70x12

Sauna
8 minutes

★★★1/2
Feeling about 75%
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Old 04-30-2013, 08:15 PM   #570
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4/30/2013

Back & Bi

Under hand lat pulldown
75x12
150x8
175x6
162.5x8

Seated rows
110x10
120x8
120x8
120x8

Low Iso Row
180x8
180x8
180x8

Eazy bar Curl
72.5x8
72.5x8
72.5x8

Reverse BB Curl
42.5x8
42.5x8
42.5x8

DB Hammer Curls
20x12
20x12
20x9

Resistance Curl
27.5x12
37.5x10
37.5x10
42.5x8

Cardio:
HIIT Treadmill
.5 miles 10 minutes

~~~~
8:30PM - ABS
Arms above head crunch
20, 20, 20

Windshield Wipers
15, 14, 14

Regular sit-up twist top
20, 20

★★★1/2
Home BDW 177

Feeling about 85% and just needing sleep.
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