racingsnails’s BodyBlog

CGBP,  Smith  255 x pwned,  245 x 4,  225 x 4,  185 x 10,  135 x 13

Dips BW x 8 x 8

Pushdowns 40 x 15,  60 x 11,  80 x 6,  60 x 9

DB Curls 30 x 10 x 10,  35 x 5

Reverse Curls 35 x 15,  45 x 10,  55 x 6

Good Workout,  Great Pump!

Got called in to work early on Friday,  so I hit Arms today.  Great Workout!

CG Bench Press Smith 245 x 3,  225 x 5,  185 x 9

Dips BW x 8 x 8

And the following as a giant set for 3 sets
Rope Pushdowns

DB Curls

Rope Pushaways

Hammer Curls

Took today off completely from training.  Woke up this morning and just couldn’t get cranked up.  Will be bombing arms tomorrow with no mercy.

9/16/08  Walked and ran Sprints.  Bought Adrenalean on Wheycheap.

9/17/08 Legs

Squats 245 x 6 x 6

Leg Press 3 plates x 21

Seated Leg Curl  3 sets of 15

Walking Lunges 45lbs(BB) x 25 x 25

Followed by Stationary Bike

A1.  CG Pulldown

A2.  Standing Machine Bench

A3.  Hammer Seated Iso Row

A4.  Hammer BTN Press

B1.  Face Pulls 2 x 12

B2.  Rope Pushdowns 2 x 12
B3.  Wide Grip Pull ups 2 x 6

B4.  Overhead Pulley Extenstions 2 x 12

Had an awesome workout.  I was short on time today,  so I thought this routine up on the drive to the gym.  Had incredible pump,  pushed some heavy weight,  and got the heart rate pumping.  Will be utilizing this training style fo’ sho!

Front Squats (Smith Machine)  135 x 10 185 x 8,  225 x 2,  185 x 9

Leg Press 4 plates x 10

DB SLDL 60 x 10,  80 x 10

Seated Hamstring Curls 110 x 15,  140 x 10

Seated Calfs 4 x 10

Stationary Bike for 10 minutes to flush legs with blood, and check out girl on the eliptical.

Close Grip Bench (Smith Machine) 225 x 5,  235 x 3,  225 x 5

Dips BW x 8 x 8

Pushdowns 50lbs x 15 x 15 x 15 x 15

DB Curls 30 x 7 x 7 x 7

Hammer Curls 30 x 8 x 8

Nautilus Crunch 80 x 10 x 10 x 10 x 10

Squats 235 x 6 x 6

Leg Press 2 plates x 20,  3 plates x 15

Seated Ham Curls 110 x 20 130 x 15,  150 x 9

Trap Bar Deadlifts 185 x 15 x 15

Seated Calf Raises 90 x 12, 135 x 8,  225 x 6 x 6 x 6

Lat Pulldown 130 x 12 x 12

Close Grip Bench (Smith)  205 x 8,  225 x 5

Hammer IsoRow 1 plate x 15,  2 plates x 6 x 7

Dips BW x 8 x 8

Machine Bench Press 110 x 12 x 12

Pull ups Bw x 5 x 5 x 5

Pushdowns 50 x 12 x 12 x 12

Hammer Curls 25 x 12,  30 x 10

Bench Leg Raises with 6lb Med Ball between feet x 12 x 12 x 12
Russian Twist on Incline 6lb Ball x 15 x 15 x 15

Did two 25 minutes walks outside with my dogs today.  I’m going to do as much of my cardio outdoors as I possibly can.  Noticed a HUGE improvement in mood from doing this.

I’m doing an experiment in so-called "dirty" dieting.  I’m logging everything I eat and hitting the following macro breakdowns daily.

Protein:  200 grams

Carbs:  300 grams

Fats:  80-100 grams  (I’m attempting to stay towards the lower,  but my low carb days have me spoiled)

I’m staying with this and will track weight and body comp. weekly to establish maintenence calories.  Will adjust as needed.