oh man, i need to catch up my journal.
Mon, 12/18
~6p - alone
Legs, calves and abs
Superset:
-lying hamstring curls, 70#, 20 reps
-standing calf raises, 250#, 15 reps
Giant set:
-standing hamstring curls, 20#, 12 reps
-seated calf raises, 70#, 12 reps
-sumo squat, holding 45# kb, 15 reps
Superset:
-holding a 25# plate, in the good morning holding thingy, perform a good morning then go straight into a squat. Did 12 reps, no plate; then 12 reps w/25# plate; then 12 reps 35# plate.
Cable work:
-adductors 20#, 12 reps
-abductors 20#, 12 reps
-kneeling leg raises, 40#, 12 reps ea leg.
Various abs between sets.
Tues, 12/19
5a w/ trainer
(shoulder started hurting)
Superset:
-incline db curls, single arm 20#, 15 reps
-incline ez bar curls, chest on bench, 12 reps.
Giant set:
-hammer curls standing, 15#, 20 reps
-incline bench tricep push down 50#; 15 reps
-bent over tricep kickback cable, 40#, 12 reps
Giant set:
-standing cable curls 50#, 12 reps
-standing rope push downs 50#, 12 reps
-pec deck flyes, 12 reps
Wed, 12/20-cardio. 45 mins, fasted, step mill
Thurs, 12/21
5a w/trainer
Legs
Superset: (x3)
-vertical leg press, 180, 20 reps; added 45#
-single leg db (suit cases), 40# 15 reps.
Superset: (x2)
-lying hamstring curls 90#, 15 reps; added 20#, 10 reps
-Squats, 135#, 15 reps; went to 4/35# plates-12 reps
Ended with:
-bulgarian split squat 45#, 12 reps each leg.
Fri, 12/22-cardio, 45 mins, fasted, stepmill
Sat, 12/23
8a w/trainer
back
Superset: (x3)
-high lat pull downs, 2/35# plates and 2/25# plates
-low pull backs 60x2
Db rows: 12 reps each: 50#, 60#, 70#.
Db rows: 10 reps each, one arm drop set. So went through this with one arm, then switched arms and did the other.
70#, 60#, 50#.
Rackpulls: x3, 185#, 10reps, 12 reps, 12 reps.
Sun, 12/24
~2p, alone
bi's, tri's and abs
Superset: (x3)
-standing ez bar curls, 22#-8reps warmup; 42#-12 reps; 46#-12 reps; 52#-7 reps
-dip machine, 90#-12 reps; 115#-15 reps; 115#-15 reps.
Superset: (x3)
-db curls, 20#, 12 reps
-tricep kickbacks 15#, 12 reps
abs in between
Superset:
-cable tricep pushdowns -60#, 12 reps
-cable bicep curls, 60#, 12 reps.
Mon, 12/25, cardio, 45 mins, stepmill, fasted.
Tues, 12/26
5a w/trainer
upper body
Superset: (x3)
-lat pull downs, high, 140#, 18 reps
-rows w/ straight bar and 50#, 12 reps, 13 reps, 15 reps.
Superset: (x3)
-Holding lat pull downs (engaging biceps to hold), while the other person is performing lat pull downs, 100#
-Lat pull downs, 100#
Giant set (x3):
-Holding up chains above head, while other person performs the following:
-behind head lat pull down, 70#
-bent over rear delt raises, 15#, 20 reps
Superset: (x2)
-tricep push downs, 115#, 15 reps.
-lying on bench holding a plate, and performing skull crushers 25# plate, then went to 35# plate for 20 reps each