February 22, 2008
Feb-22 (Week #8, Workout 4 | Biceps/Triceps/Abs)
CGBP
65×10x1
89×10x1
89×8x3
75×12x1
75×10x1
Alt. DB Curls (supinating)
25×8x3
OH DB Tricep Extensions
50×12x2 (technical PR + 1 set)
50×11x1
—- supersetted with —-
Low-Pulley Cable Curls (ez-bar)
50×12x3
Pulldown Abs
140×8x5
—- supersetted with —-
Low-Pulley Wrist Curls
50×20x2
50×14x3
BB Wrist Curls (close-grip)
65×6x3
::::Number of sets:::: 29
::::Time spent in the gym:::: 64 min
Posted in Training
February 22, 2008
Feb-20 (Week #8, Workout 3 | Chest/Shoulders)
Smith Machine Shoulder Press
55×15x1
75×4x1
85×1x1
95×1x1
100×5x3
Flat DB Press
35×10x1
40×6x3
Incline BB Press
67×10x3
DB Lateral Raises
15×10x3
Rear Delt Raises
10×6x3
::::Number of sets:::: 20
::::Time spent in the gym:::: 43 min
Posted in Training
February 19, 2008
Feb-19 (Week #8, Workout 2 | Legs/Calves)
SLDLs
95×15x2
135×12x3
157×6x2
179×4x2
Leg Press
225×8x2
315×4x1
381×3x5
Seated Calf Raises
160×8x4 (in/out/in/out)
Leg Extensions
60×10x3
Free Motion Squat Machine
135×12x3
::::Number of sets:::: 27
::::Time spent in the gym:::: 55 min
Posted in Training
February 18, 2008
Feb-18 (Week #8, Workout 1 | Back)
T-Bar Rows
90×10x1
100×5x1
115×5x3
Hammer Chinups (assisted)
60×4x3
HS Iso High Rows
58×15x1
98×12x4 (1 plate)
Latpulldowns (wide-grip)
105×6x3
DB Shrugs
70×15x3
—- supersetted w/ —-
DB Pullover
40×6x3
::::Number of sets:::: 22
::::Time spent in the gym:::: 40 min
Posted in Training
February 16, 2008
Feb-16 (Week #7, Workout 6 | Biceps/Triceps/Abs)
BW Dips
BWx8×3
—- supersetted w/ —-
Hammer Chinups (assisted)
80×10x3
OH Cable Tricep Extensions (rope)
70×10x4
Thick Bar Curls
45×8x4
Cable Pushdowns (v-bar)
60×15x2
80×8x2
—- supersetted w/ —-
DB Hammer Curls
20×8x4
Pulldown Abs (standing)
130×15x3
—- supersetted w/ —-
Reverse Cable Curls (ez-bar)
30×12x3
::::Number of sets:::: 24
::::Time spent in the gym:::: 42 min
Posted in Training
February 15, 2008
Feb-15 (Week #7, Workout 5 | Legs/Calves)
Leg Press
135×10x1
225×10x10
Rack Pulls
135×5x1
185×3x1
205×1x1
225×1x1
245×1x1
267×1x1
286×1x1 (missed)
Seated Leg Curls
70×12x4
—- supersetted w/ —-
Standing Calf Raises
200×12x4
Donkey Calf Raises (pause at top; slow and controlled)
220×12x3
Crazy biyatch sauna
20 min
::::Number of sets:::: 29
::::Time spent in the gym:::: 55 min
Posted in Training
February 14, 2008
Feb-14 (Week #7, Workout 4 | Chest/Shoulders)
HS Iso Incline Press
58×12x2
78×8x1
98×6x3
High Incline Smith Machine Press
65×10x1
75×8x3
95×6x2
Machine Dips
120×12x4
DB Lateral Raises
15×8x3
Low-Incline DB Flies
25×6x3
::::Number of sets:::: 22
::::Time spent in the gym:::: 48 min
Posted in Training
February 14, 2008
Macros — FOOD IS FUN !
1373 cals
149g protein
134g carbs (30g fiber)
30g fat
Posted in Nutrition
February 12, 2008
Feb-12 (Week #7, Workout 3 | Back)
Hammer Chins (assisted)
80×15x2
80×10x1
Bent-Over BB Rows
67×8x1
89×6x1
99×6x4
Latpulldowns (wide-grip)
60×15x1
75×10x1
90×6x1
105×6x1
90×6x1
75×10x1
60×20x1
Seated Cable Rows
90×10x3
BB Shrugs
135×10x2
225×8x2
DB Pullovers
40×6x3
::::Number of sets:::: 26
::::Time spent in the gym:::: 55 min
Posted in Training
February 12, 2008
Macros - STARVING !!!
1393 cals
142g protein
115g carbs (26g fiber)
40g fat
Posted in Nutrition
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