Excellent workout tonight. I had a ton of energy; admittedly the reason is because we were talking about kraft macaroni and cheese at work, and my dumb ass bought a box and had that and some chicken for dinner. All the carbs probably gave me the crazy energy.
Smelly people running around there tonight though.
Dumbell Bench - 40's x 10, 85's x 10, 9, and 8, 70's x 6
seated hammer curls - 40's x 18, 16,13, 12
Flys - 55's x 9, 9, 8
seated incline tricep extension w. curl bar, 25's x 9, 9, 7
Standing cross-body hammer curls, 30's x 10, 40's x 8, 40's x 8
Incline bench dumbell press - 45's x 13, 11, 10
Seated overhead tricep extensions, didnt count. went to failure with 25's, 20's, 15's without rest.
Monday, December 21, 2009
Sunday, December 20, 2009
Saturday, December 19, 2009
12-19
Missed the post last night. In any case:
bench press - 10x135, 5 x 185, 5 x 225 x 2, 7 x 185
Overhead tricep extension w/curl bar, 97 x 8, 7, and 7
Flyes - 50 x 10, 50 x 9, 50 x 8, 40 x 8
hammer curl - 45 x 10 , 45 x 8, 30 x 17 , 30 x 13
incline push ups - set of 16, set of 14
pec-dec (didnt write the weight or reps, did 2 sets)
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did cardio today, 290cal 35 minutes
bench press - 10x135, 5 x 185, 5 x 225 x 2, 7 x 185
Overhead tricep extension w/curl bar, 97 x 8, 7, and 7
Flyes - 50 x 10, 50 x 9, 50 x 8, 40 x 8
hammer curl - 45 x 10 , 45 x 8, 30 x 17 , 30 x 13
incline push ups - set of 16, set of 14
pec-dec (didnt write the weight or reps, did 2 sets)
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did cardio today, 290cal 35 minutes
Thursday, December 17, 2009
Missed posting last night; heres the workout. FYI did my cardio tonight, although only 35 minutes/300 cal.
last nights workout:
Bent rows - 12x135, 10x205 for 3 sets, 1 set of 8 135
seated dumbell curls - 2 sets with 40s, 10 and 8, 2 sets of 12 with 30
seated cable rows - 3 sets 180, 12, 10, 7
incline dumbell curls - 55s - 3 sets, 9, 10, 7
incline row - 100 - 2 sets, 10 and 9
5 second negative dumbell curls, 30's, 7 reps and 5 reps
reverse flys, 100, 2 sets, 15 and 12
finished with seated cable curls with 25's, no rest and repped until failure. did not count but it was around 40 reps for each arm
last nights workout:
Bent rows - 12x135, 10x205 for 3 sets, 1 set of 8 135
seated dumbell curls - 2 sets with 40s, 10 and 8, 2 sets of 12 with 30
seated cable rows - 3 sets 180, 12, 10, 7
incline dumbell curls - 55s - 3 sets, 9, 10, 7
incline row - 100 - 2 sets, 10 and 9
5 second negative dumbell curls, 30's, 7 reps and 5 reps
reverse flys, 100, 2 sets, 15 and 12
finished with seated cable curls with 25's, no rest and repped until failure. did not count but it was around 40 reps for each arm
Tuesday, December 15, 2009
Monday, December 14, 2009
12-14-09
Dumbell Bench Press - 4 sets. 2 sets of 85, 2 sets of 70
Overhead tricep extension - 3 sets, 2 sets of 75 and one set of 85
Flys; 3 sets with 55's, one set with 40's
Shrugs - 3 sets, 282
standing cable pressdown - 3 sets, 2 with 67 and one with 42
Pec-Dec, 2 sets, didnt write down
Good workout, didnt feel very strong tonight. Probably due to the extended schedule and less calories.
Overhead tricep extension - 3 sets, 2 sets of 75 and one set of 85
Flys; 3 sets with 55's, one set with 40's
Shrugs - 3 sets, 282
standing cable pressdown - 3 sets, 2 with 67 and one with 42
Pec-Dec, 2 sets, didnt write down
Good workout, didnt feel very strong tonight. Probably due to the extended schedule and less calories.
Sunday, December 13, 2009
Sunday pictures + weight
Weight as of this morning - 220 even. I think i've lost a little water weight based on the pictures.
One of my goals with this new schedule, is to work off the area below my waist, and get a little more definition everywhere. I'm enjoying this day of rest though, for sure.
One of my goals with this new schedule, is to work off the area below my waist, and get a little more definition everywhere. I'm enjoying this day of rest though, for sure.
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