The Cutting Edge Journal

[BrotherIron]

Thanks. Those were without assist and using strict form. By the way NO B**** GLOVES !! LoL trying to wean myself from using them.

Good to hear.

 

[reloader77724]

Little stiff in the shoulders today I'm guessing?

No not really. It usually hits me the day after next lol. Then, I'm cramped up like grandma.

 

[reloader77724]

Thursday – 3/12/15

Triceps

CB BB Bench
- 1x10x135
- 1x10x225
- 1x20x135

SUPERSET:
CG Press Down
- 4x20x100
Rope Pull downs
- 4x20x100

SUPERSET:
Hanging BW dips
- 4x20xbw
Standing Bent Over Kickbacks
- 4x10x25 (each arm)

Stairway to hell (V-bar press downs on cable machine)
- 1x10(each plate)x start with 40lbs -> 150lbs ->40lbs HUGE VOLUME.

Nutrition

Meal 1
- 1 WW Sandwich round
- 3Tbsp. Natural P-Butter Low sodium
- Water: 1 quart
Supplements
- Allmax vitastack
Meal 2
- 22 pecan halves
- Nature valley oats n honey
- Water: 1 quart
Meal 3
- 6oz. grilled chicken breast
- 5oz. green beans
- 3oz. WW bun
- Water: 1 quart
Supplements
- Fish oil 1000mg
Meal 4 (pre-workout)
- Protein shake
- Natures Valley Oats n Honey
- Water: 1 quart
Meal 5
- 6oz. Flounder
- 5oz. broccoli with a pinch of parmesan
- Water: 1 quart
Supplements
- Fish oil 1000mg
- Glutamine 1000mg
Meal 6
- Protein shake

 

[reloader77724]

Took tonight off. Gonna take 3 days of rest this weekend.

 

[5.0]

Enjoy the wkend and feed well! Any big plans or just a wkend off?

 

[reloader77724]

Enjoy the wkend and feed well! Any big plans or just a wkend off?

Not really just gonna rest up. Try and get some things done around the house.

 

[Bullmuscle7]

Excellent work on Thursday now a good rest. Perfect!!!!

 

[reloader77724]

Monday - chest

BB flat bench
-1x10x135
-1x10x225
-1x20x135

Incline DB
-1x10x100
-1x10x80
-1x10x60

Decline BB bench
-1x10x135
-1x10x225
-1x20x135

Cable flys from top pulleys
-3x10x100

Cable flys with ropes from bottom pulleys slow concentrations
-3x10x30

Incline DB flys
-1x10x30
-1x10x40
-1x6x80 "New PR"
-1x4x60

Ill post update on foo tomorrow. Ate very clean today as usual during my regular week.

 

[Bullmuscle7]

Great PR brother and a great workout. Been thinking about you!

 

[reloader77724]

Tuesday - bis/tris

Standing DB Hammers
-4x10x35

SS
Skull crushers of ez bar
-4x12x50lbs of plates
Cable curls
-1x12x100
-1x12x120
-1x12x130
-1x12x120

SS
Standing hammers
-4x12x45
-1x12x35
Cable press down
-5x20x80 full extension.
-5x20x80 short pumps

SS
Incline DB
-3x12x25
Cable tricep ext with ropes
-3x12x50

Finisher
Drop set on cable machine alternating curls and pull downs. 30sec rest b/a sets
Curls
-1x10x15
-1x20x120
-1 x30x100
-1x40x80
-1x50x50

Triceps pull downs with ropes
-1x10x150
-1x20x120
-1x30x100
-1x40x80
-1x50x50

 

[Bullmuscle7]

Incredible workout!!! You are impressive brother!!!

 

[reloader77724]

Wednesday shoulders

Shoulder press using standing calf raises machine
-1x12x100
-1x12x80
-1x12x60

DB press
-3x12x40
-1x12x30

Bent over cable rear delts
-4x12x30

Seated lateral raises DB
-4x12x25

DB shrugs hold for a count of 10 at the top
-4x10x35
-