Day 2 of Hell (ha, no heaven) Chest, Bis, Abs
Well today’s workout was F*CKING B*D*SS. Now why am I doing the asterisk deal? I mean you KNOW what I’m sayin but it just LOOKS a lil nicer and my mouth/mind doesnt seem quite as foul. Ha. yeah right. Okay back to whats important. So today my legs are just killing me and it feels freaking fantastic but as I’m extremely hard on myself, I felt like I could have pushed myself harder so today I punished myself in the workout and ended up busting out several personal bests!! And I’m not even in my MASS phase. So anywho, I told coach about my goal on today’s workout and he said go for 100lbs on the dumbell press, my previous max I did during this past mass phase was 90lbs for several reps. So I was like alllrighty (oh ggrreat the gggggg on my keyboard just came off WTF!! AND were back on) and I did it! I also did PR’s on the dumbell curls, barbell curls, machine chest press, the preacher curls, well so actually on everything!! Oh and NO rest and done within an hour (aka sweeat-yy) Yes, I’m that freakishly weird:
Christen B
3/16/09
Day 1
Legs
Superset 1 (4 sets of 12)
Hack Squat
Leg Extensions
Superset 2 (4 sets of 10)
Vertical Smith Leg Press
Hamstring Curls
Superset 3 (4 sets of 10)
Step Ups
Alternate Lunges
Superset 3 (4 sets of 20)
Standing Calf Machine
Seated Calf Machine
Day 2
Chest, Bis, Abs
Superset 1 (4 sets of 10)
Flat Dumbell Press 70, 80, 90!, 100lbs for 5! woohoo!
Alternate Seated Dumbell Curls 30, 40, 50!, 50!!lbs (tried 60lbs made it for 2 each arm ha)
Superset 2 (4 sets of 10)
Hammer Chest Press Machine 70, 90, 110!, 110!lbs
Hammer Machine Preacher Curl 40, 50, 65!, 65!lbs
Superset 3 (4 sets of 10)
Incline (decline taken) Dumbell Press 60, 70, 70, 70lbs (my chest was shot by this time!)
Barbell Curls 30, 45!, 45!, 45!!lbs
Superset 4 (5 sets of 20)
Hanging Knee Raise
Russian Twist w/ weight
Superset 5 (4 sets of 20)
Reverse Crunches
Seated Knee Ups
