Well after 5 days off because of Gateway 2013, I came back well-rested on the 3rd.
3 September
Cardio: not my best time, but 9:53 is only 6 seconds off...and 1.27 miles isn't too shabby.
Leg day (which may be why I ended up injured)
Chins/Dips
Chin assist
30# assist 6 reps
20# assist 5 reps
10# assist 2 reps+15# assist 3 reps.
Dips
3 sets 8/6/8!!!
Hip Adduction
3 sets
100# 12 reps
100# 20 reps
130# 10 reps
Hip Abduction
115# 15 reps
130# 12 reps
145# 12 reps
Seated Squats
240# 12 reps
270# 16 reps
300# 16 reps
Sled
467# - 16 calf raises
- 12 narrow squats
547# - 12 calf raises
- 12 narrow squats
637# - 10 calf raises
- 10 narrow squats
Decline Abs
1 set of 10
2 sets of 10 w/punches at top
Hanging Abs
1 set 12 BKLL/LL
1 set 12 LL
1 set 10 OLL
the two sets of ab exercises KILLED me...lower abs hurt like crazy all day of the 4th)
4 September was a bad day, I was doing simple hops during the circuit cardio and pop my calf muscle or tendon went screwy...extremely painful, so obviously I immediately stopped the circuit, and it looks like my elliptical times are going to have to wait...I'll be doing some cardio weight training instead until healed...
It didn't stop me from working out however.(upper body)..and won't continue, I'll just have to avoid using my legs until healed.
Incline Bench
1@111# 15 reps Narrow
1@201# 10 reps Wide
1@201# 10 reps Narrow
1@161# 8 reps Wide
1@161# 10 reps Narrow
Supine Bench
1@110# 24 reps Wide
1@200# 12 reps Narrow
1@200# 12 reps Wide
1@160# 20 reps Narrow
1@160# 20 reps Wide
Matrix Flies
1 @ 17.5 20 reps
1 @ 22.5 12 reps
1 @ 32.5 10 reps
1 @ 27.5 16 reps
Matrix Core Flies
1 @ 17.5 20 reps
1 @ 27.5 8 reps
1 @ 22.5 12 reps
1 @ 17.5 16 reps
And that was it for the 4th...injury made it rough to do stuff.
5 September
Matrix Abs
90# 25 reps
120# 20 reps
150# 15reps
Pull-up Assist
20# Assist 5-7/8 reps
20# Assist 5 reps
30# Assist 5 reps
40# assist 6 reps
Dips 6/8/6
Leg lifts
10/10/12
Delts Front to Rear (slow)
15# DB 10r
15# DB 10r
20# DB 5r
Preacher Curls (Horizontal)
3 sets 25# DBs 12/12
Preacher Curls (Vert)
2 sets 25# DBs 12/12
1 set 25# DBs 10/10
3 September
Cardio: not my best time, but 9:53 is only 6 seconds off...and 1.27 miles isn't too shabby.
Leg day (which may be why I ended up injured)
Chins/Dips
Chin assist
30# assist 6 reps
20# assist 5 reps
10# assist 2 reps+15# assist 3 reps.
Dips
3 sets 8/6/8!!!
Hip Adduction
3 sets
100# 12 reps
100# 20 reps
130# 10 reps
Hip Abduction
115# 15 reps
130# 12 reps
145# 12 reps
Seated Squats
240# 12 reps
270# 16 reps
300# 16 reps
Sled
467# - 16 calf raises
- 12 narrow squats
547# - 12 calf raises
- 12 narrow squats
637# - 10 calf raises
- 10 narrow squats
Decline Abs
1 set of 10
2 sets of 10 w/punches at top
Hanging Abs
1 set 12 BKLL/LL
1 set 12 LL
1 set 10 OLL
the two sets of ab exercises KILLED me...lower abs hurt like crazy all day of the 4th)
4 September was a bad day, I was doing simple hops during the circuit cardio and pop my calf muscle or tendon went screwy...extremely painful, so obviously I immediately stopped the circuit, and it looks like my elliptical times are going to have to wait...I'll be doing some cardio weight training instead until healed...
It didn't stop me from working out however.(upper body)..and won't continue, I'll just have to avoid using my legs until healed.
Incline Bench
1@111# 15 reps Narrow
1@201# 10 reps Wide
1@201# 10 reps Narrow
1@161# 8 reps Wide
1@161# 10 reps Narrow
Supine Bench
1@110# 24 reps Wide
1@200# 12 reps Narrow
1@200# 12 reps Wide
1@160# 20 reps Narrow
1@160# 20 reps Wide
Matrix Flies
1 @ 17.5 20 reps
1 @ 22.5 12 reps
1 @ 32.5 10 reps
1 @ 27.5 16 reps
Matrix Core Flies
1 @ 17.5 20 reps
1 @ 27.5 8 reps
1 @ 22.5 12 reps
1 @ 17.5 16 reps
And that was it for the 4th...injury made it rough to do stuff.
5 September
Matrix Abs
90# 25 reps
120# 20 reps
150# 15reps
Pull-up Assist
20# Assist 5-7/8 reps
20# Assist 5 reps
30# Assist 5 reps
40# assist 6 reps
Dips 6/8/6
Leg lifts
10/10/12
Delts Front to Rear (slow)
15# DB 10r
15# DB 10r
20# DB 5r
Preacher Curls (Horizontal)
3 sets 25# DBs 12/12
Preacher Curls (Vert)
2 sets 25# DBs 12/12
1 set 25# DBs 10/10
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