Scivation Power-Hypertrophy Training
Friday 11/7 Cardio Day
Played indoor soccer which is my high intensity cardio.
Saturday 11/8 Legs & Abs
Gym Time: 1hr 50min
Deadlifts: First time doing these in a couple months after throwing my back out from this. I was cautious and will be going with a lighter weight for a while.
135lb x 10wu
225lb x 8
225lb x 8
225lb x 8
Hack Squat:
230lb x 15
230lb x 15
230lb x 15
Leg Extensions:
235lb x 15
235lb x 15
235lb x 15
Leg Curl: Left ham/tendons sore
140lb x 12
140lb x 12
140lb x 12
Standing Calve Raises:
195lb x 12
180lb x 12
165lb x 15
Seated Calve Raises:
135lb x 12
135lb x 12
115lb x 15
Alternating Situps:
3 sets of 30reps (15 each side)
WG Weighted Hanging Leg Raises: DB between feet
BW+10lb x 8
BW+10lb x 8
BW+10lb x 8
BW x 8 - brought legs vertical/feet to bar
PWO Cardio:
30min Cybex Arc Trainer, Incline=10 Resistance=100, Avg HBPM 120-150
Sunday 11/9 - REST
Monday 11/10 Upper Body
Well, I cheated a bit too much over the weekend so I am punishing myself with some extra cardio. Today, I had two workouts. One in the AM and one in the PM.
AM Gym Time: 45min
Cardio:
45min Cybex Arc Trainer, Incline=10 Resistance=100, Avg HBPM 120-150
PM Gym Time: 1hr 45min
BB Bench Press:
225lb x 8wu
285lb x 4,1 Rest Pause
275lb x 4,1 Rest Pause
255lb x 6
Bent Over BB Row:
195lb x 6
205lb x 6
205lb x 6
Incline BB Bench Press:
205lb x 8
225lb x 5,1 Rest Pause
215lb x 6
Weighted WG Pull Ups:
BW+35lb x 4,1 Rest Pause
BW+25lb x 6
BW+25lb x 4,1 Rest Pause
BW x 8
CG BB Bench Press: Focused on good form
185lb x 6
185lb x 6
185lb x 6
BB Curl:
115lb x 6
125lb x 4
115lb x 6
Rope Hammer Curl:
200lb x 4
200lb x 4
180lb x 8
140lb x 20 burn baby burn
PWO Cardio:
30min Treadmill Incline=4 Pace=4 avg HBPM 120-130 - walking
