BB12 - Time to add some MASS

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3/12/2013
Back & Bi

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

Front Lat Pulldown 4x8-12
100x10
138.5x8
138.5x8
138.5x8

DB Row 3x8-12
75x8
75x10
85x8

Seated Low Row 4x8-12
100x10
100x8
100x8
100x8

Hypertension 3x8-15
Skipped because of time

Bi
EZ Bar 4x12
62.5x12
62.5x9
62.5x8

DB Hammer 3x12
25x11
20x10
20x10

Standing Cable 4x12
70x9
60x8
50x10
40x10

★★★★
GBDW- 197.4

New workouts are awesome and making me feel like I wasn't given ut 100% before

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3/13/2013

CARDIO

Treadmill:
HIIT 1.25 miles
Speed range from 3.0-7.4
Incline- 0, 7.5, 15

Stair Master:
10 Minutes (fast pace)

Bike:
1 mile
10 minute for cool above

★★★★
First real cardio that I broke a sweat.

GBW - 197.4

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3/14/2013

Chest
Flat Bench 3-4x8-12
135x12
185x11
185x8
185x8

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

Push Up 4x8
8,8,8,8

Tri
Pressdown Str Bar 4x12
60x12
70x12 (pre kicked in)
80x12
90x12

Kick backs 3x10
22.5x10
22.5x10
22.5x10

DB overhead ext 4x12
4x10

Cardio:
Treadmill
HIIT 1/2 mile 15 grade

Elip... fast 7 minutes

★★★★
GBW - 197.4

[bb12]

3/18/2013


Legs

Leg Extension 4x8-15
80x15
140x10
140x10
140x10

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

Wide Leg Press 5x8-15
470x8
560x8
560x8
560x8
560x8

Seated Calves 4x10-12
90x12
140x10
90x12
90x12
‡held at top

Standing Calves 4x15-20
180x15
180x15
180x15
180x15
‡held at top
---------
Skipped ran out of time (will do ham's later in week)

Seated Leg Curls 5x10-15

Lying leg Curls 3x10-15
----------
★★★★
HOME BDW - 186 (down 4)
Gym BDW - 195.4

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3/18/2013
Back & Bi

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

Front Lat Pulldown 4x8-12
100x10
150x8
150x8
150x8

DB Row 3x8-12
80x8
95x8
95x6

Seated Compound row 4x8-12
170x10
170x8
170x8
170x8

Hypertension 3x8-15
Skipped because of time

Bi
EZ Bar 4x12
72.5x12
72.5x10
72.5x7

DB Hammer 3x12
25x11
25x9
20x8

Standing Cable 4x12
60x9
50x9
50x8

Cardio:
Treadmill HIIT
Incline 0-15, max speed 8.2
Heart rate peak 160
Distance: .75 miles

‡PM Cardio‡
Did Beach Body Hip Hop Abs
with the wife.

★★★★
GBDW- 195.4

[Cutty]

Gettin it!

[bb12]

Originally Posted by Cutty

Gettin it!

No turning back!

[bb12]

3/22/2013

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

Shoulders
Standing DB Press 4x8-12
25x12
35x8
40x8
40x8

Seated Front Raised 3x8-12
20x8x3

DB Lateral 3x8-12
20x12
20x9
20x8

Machine Reverse fly 5x8-12
120x12
130x10
130x10
150x8
130x6

Abs
Reaches 3x12
Do Saturday

Crunch 3x12
Do Saturday

Leg ups 3x12
3x12

Plank 3x45 sec hold
Do Saturday

Traps/Shrugs 4x8-12
60x12
100x12
100x12
100x8

Cardio:
Treadmill HIIT
Wicked 1.40 miles incline and speed varied

★★★★
Gym BDW - 194.4

2 weeks till I workout with BIG E in the Orange State!!

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3/25/2013 Week 3

††Leg Day Inspired by my man Zach D for his sick leg days and mad love for Big E for always having my back ††

******
Legs

Leg Extension 4x8-15
95x15
155x8
170x8
‡200x8 PR‡

Hack Squat 4x8-12
140x8
140x8
140x8
140x7

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

Seated Calves 4x10-12
100x12
‡120x12 PR‡
120x12
120x12
‡held at top

Standing Calves 4x15-20
270x15
270x15
180x17
180x17
‡held at top

Seated Leg Curls 5x10-15
50x15
65x10
65x10
65x10
65x10

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

★★★★1/2
Gym BDW - 192.4

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3/26/2013

Chest
Flat Bench 3-4x8-12
135x12
185x12
225x8
225x6

DB Incline Palms In 3x8-12
70x6
60x8
60x8

Push Up 4x8
12, 10,15,10

*added Pec Dec*
125x15
125x15
125x12

Tri
Pressdown Str Bar 4x12
Life Fitness resistance wgt
(Odd but works tri nice)
52.5x12
67.5x12
72.5x10
72.5x7

DB Kick backs 3x10
17.5x10
17.5x10
17.5x10
(Fried at this point)

Machine overhead ext 4x12
80x12
80x12
80x12
80x12

Cardio:
Treadmill
HIIT .70 mile up to 15 grade★★★★ and speeds as fast as 10.1

Stair master
2:10 and the "tear drop" in my leg cramped ... that's a 1st

★★★★
GBW - 192.4