Tues: cardio, 45 mins, fasted.
Wed: took off from gym.
Thurs, 11/23-Thanksgiving
6am workout w/trainer
Shoulders
-Seated db press, 20#, 25, 30, 35#.
Then went back down.
35#, 30#, 25#, 20# no rest in between. on last set, rested for 2o secs, then repped out as many as could with 20#.
-Rear delt flyes, on pec deck machine
4 sets from 9-# - 120#.
Then went down....from 140 to 48#
Super set: (2 x's; 12 reps ea)
-60# barbell, rear raises behind head, standing.
-Cable lateral raises (front of legs) 10#, 20#
Super set: (2 x's, 12 reps ea)
-60# barbell, rear raises behind head, standing.
-Cable lateral raises (behind legs) 10#
Burn out:
-Seated db w/12#: Lateral Raise, Front Raise, Bent over Rear Raise
45 mins cardio after.
Fri, 11/24, w/trainer
45 mins cardio before workout.
Back
Giant set: (3 x's)
-Underhand lat pull down, 90#, 12 reps
-Close grip Lat pull down, cable, 90# 12 reps
-Lat rows 45# each arm, 10 reps
Giant set: (3 x's)
-Cable seated rows 120#, 12 reps.
-High chest assisted db rows on bench 25#, 15 reps.
-Crunch machine 25 reps, 25#.
Rack pulls:
245# for 8.
265# for 6.
270# for 2.5 LOL
Saturday, 11/25 w/trainer
6am
Legs
25 mins cardio before
-Lying hamstring curls
90#-15 reps
105#-12 reps
130#-10 reps
105#-12 reps
90#-12 reps, on last rep, rest 20 secs and 12 more reps
Super set: (3x's)
-Smith machine, feet close together squats, deep for quads. 2/45#-15 reps
-Holding a 20# medicine ball, holding onto squat rack, feet wide and squat deep-15 reps
Super set:
-Hacksquat, close feet and deep-2/45#; +30#+10#, 12 reps each
-Leg press-wide feet, knees out, deep - 200#-12 reps
Burnout:
-Walking lunges w/30# db, about 12 reps each leg, 3 x's.
Yesterday, Friday, 11/24, was my first posing 1:1 with THE Anne Titone! She is amazing. She has since retired from Figure, she is now a judge, NPC I think. Her hubs and her are promoters.
Got some good tips from her, and next posing session in a few weeks with her. But I have much homework lol. Holding the poses for a long time (or what seems to be a long time LOL.
Happy lifting y'all.