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Old 04-30-2013, 09:51 PM   #571
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Lots of work needs lots of sleep!
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Old 05-01-2013, 12:54 PM   #572
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Amen to that
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Old 05-01-2013, 12:54 PM   #573
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5/1/2013

Cardio:
HIIT Cardio
2 miles 28:51

★★★★
Gym BDW 182.5
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Old 05-07-2013, 06:27 AM   #574
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5/6/2013 Week 9

Legs

Leg Extension 4x8-15
65x15
140x10
140x8
155x10

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

Wide Leg Press 5x8-15
380x12
470x10
560x8
560x8

Seated Calves 4x10-12
90x12
90x12
90x12
90x12

Standing Calves 4x15-20
180x15
(Sun burn was to bad)

Seated Leg Curls 5x10-15
65x10
65x10
(Can do these without cramping)

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

~~~~
8:50PM - ABS
Arms above head crunch
20, 20, 20

Windshield Wipers
15, 15, 15

Standing side crunch (1 sec hold)
16, 20, 18

Vacuum abs (10sec hold)
x4


★★★★
Gym BDW - 185.2
Home morning - 179.5

THERE'S NO TURNING BACK!
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Old 05-07-2013, 09:25 AM   #575
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Old 05-14-2013, 01:38 PM   #576
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5/13/2013 Week 10

Shoulders

Behind neck press
90x10
90x10
90x8

Over head press palms in
95x8x3

Machine lateral raises
80x8x3

Rear Delt
80x15x2
80x10

Abs (gym)
Hanging toes to eyes
10,10, 10

Cardio
HIIT .75 mile


★★★
Gym BDW:

More about Cardio today and right shoulder was just killing me

NEED SLEEP
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Old 05-16-2013, 05:19 AM   #577
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5/14/2013

Back & Bi

Lat under hand pull down
80x12
150x10
150x8
150x8

Seated close grip row
120x10
120x8
120x8
120x8

Bent over Smith Rows
135x8
180x8
135x8

Pull over
110x15
125x10
125x10

Cardio:
Treadmill HIIT
1 mile
~~~~~~~
PM ABS

Crunch arms over head
20x3

Windshields
15x3

Standing side crunch hold
20 per side x 3

Vacuum
Exhale completely, abs tight hold 10 seconds x 5

★★★1/2
Sleep has really been off for about a week
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Old 05-17-2013, 10:23 AM   #578
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5/15/2013

Tri

STR Bar pressdown
40x15
100x12
120x12
120x10

Reverse grip of ^
60x13
60x12
60x15
60x12

Tri extension
80x8
80x8
80x8
80x8

Cardio
HIIT Tmill
1.4 miles, too many various setting changes on speed and incline... but SOAKED!!

★★★★
GYM BDW - 184.4
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Old 05-17-2013, 09:51 PM   #579
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5/17/2013

Chest, Bi, Shrugs

Flat Bench
135x12
135x10
185x6
185x6

Pec Dec
175x12
175x10
175x10
175x10

Decline
180x8
180x8
180x8

Easy Curl
72.5x10
72.5x10
72.5x8

DB Hammer Curls
20x8
20x8
20x7

Reverse Curls
42.5x8
42.5x8

DB Shrugs
55x10
100x8
100x8

Seriously exhausted before cardio

Cardio:
HIIT in TMill

1 mile

★★★★
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Old 05-21-2013, 05:01 PM   #580
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5/20/2013

Cardio
HIIT TMill
1.5 miles incline & speed varied

Abs
Crunch
20x4

Hanging knee up
13x3

Side Bends
25x1

Weighted twist machine
70x2
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