Week 2 Day 1 Mass (Thickening) Back, Bis, Abs
Tonight’s workout was so awesome!!! This is a continuation of mass building and heavier weights and lower reps as the sets progress. I’ve been eating perfectly clean the past couple of days but not as much as I did when I was mass building (honestly cause I have a bit of extra fat to lose, I went overboard on the carbs/salt past couple of months) but the mass diet starts on Friday officially! I’m so excited, I do really well with direction from Josh, cause I pretty much get obsessive about following it perfectly, and therefore get awesome results. =0) So tonight after my workout I did 30mins of cardio on the treadmill to change it up and 2 hrs later now I still am feeling that crazy adrenaline rush, that ‘lungs cleared out feeling’! So the first 20 mins I walked on an incline keeping my heart rate around 145bpm. The last 10mins I ran intervals of walking and sprints: Walking for 1.5mins making sure my hr gets back down to 145bpm (did everytime before the min was up) and then sprinting at 8.5mph for a full min….
Oh and I freaking kicked ass on lat pull downs now with a personal best of 130lbs for 1 (ooooh)!!!!
Back, Bis, Abs
Superset 1 (4 sets of 15, 12, 10, 8 drop set 15)
Barbell Rows (Overhand Wide Grip) 65lbs, 65, 75, 75, 55lbs
Assisted Pull Ups (Neutral Grip) On smith so all reps of 15 (ow)
Superset 2 (5 sets of 15, 12, 12, 10, 
Champion Lat Bar Pulldown 80, 90, 100, 110, 120!, 130lbs!!! for 1 rep yaya
V Grip Machine Cable Row 80lbs
Superset 3 (4 sets 12, 12, 10, 10)
Straight Arm Cable Pulldown (wt amt for each arm) 25, 25, 35, 35lbs!
Incline Hammer Curls (wt amt for each arm) 15, 17.5, 20!, 20!lbs
Superset 4 (4 sets of 10,10,8,8)
Close Grip EZ Curl 40lbs all sets ( last 2 sets I barely got them up ha)
Seated Incline Dumbell Curls 20, 20, 17.5, 17.5lb each arm!
Giant Set 1 (4 sets of 20)
Hanging Leg Raise
Incline Sit Ups
On Floor Leg Raise
Machine Cable Crunch
Cardio: 30mins on treadmill increasing incline 20mins walking 145bpm HR, 10mins sprint intervals walking at 4mph and sprinting at 8.5mph!
