All Nimbly Bimbly Like a Cat
Super Troopers is funny sh*t. Sorry don’t know where that came from…
Took the weekend off save about an hour and 15 minutes of cardio on Saturday. Not all at once by the way. Yesterday I had a pretty decent chest workout and threw in some traps and seated calves at the end. Good stuff. Really looking forward to my session coming up in t minus 30 minutes..oops speaking of which I should start slamming back some NO Shotgun.
Yesterday’s Training:
Warmups
3 sets of lunges on the smith machine 10 reps each- super light, but made them burn a bit.
Dumbbell Incline Press
35×20;55×20;75×20
2 Sets of leg extensions 15 reps and like 50 or 60 lbs
Bench Press
135×10;205×5;225×5
Working Sets
Bench Press
275×9
315×6
250×6 drop 225×3 drop 185×3
Dumbbell Incline
2 @ 80×12
100×4 drop 75×6
damn I was pooped out here for some reason and I felt kinda sick. I wound up throwing up a little out back. I don’t know why, it wasn’t that leg day kind of sickness. But I felt much better shortly after.
Supinated Front Raises
2 @ 25×12
Dumbbell Decline
@ super controlled sets 75×14
on to traps and calves…
I just alternated in between sets here, one set of shrug followed by one set of calves rest. repeat.
Shrugs
225×15;315×15;405×15;585×6; big drop set 405×15/315×15/225×20
Seated Calves
75×70;105×50;3 @ 160×35
OHHHHH yeah! I totaled 50 minutes on the treadmill doing my usual incline work and 5 minutes on the stair stepper yesterday…. 55 minutes of cardio machines! blech!! Actually my evening cardio/abs session which I forgot to mention was pretty good too. Cody (one of my friends who lifts at my gym and I am sponsoring to enter the Excalibur) came in to do his and I had a pt session shift to today, so this is what we did:
5 min stair stepper @ varied levels
followed immediately by-
5 minutes incline walking- (keep in mind I’ve done 40 minutes of cardio already by the time I tackled these last 10minutes)
followed immediately by-
8 minute abs (laugh if you will this sh*t burns)
followed immediately by-
Hyperextensions
+25lbsx15 drop to no weight for 20 more
2 sets of 25
followed immediately by-
Leg Raise
2×15
followed immediately by-
Dumbbell Side Bend
40×15 each side
followed immediately by-
Rope Crunch
120×20
150×15
Ok thats it now. I’ll catch you all later. Lift hard folks!
