Week 7 (9 Sept to 12 Sept)

This was the week of letting my leg fully heal, I'm missing not doing the elliptical amazingly enough. So I concentrated on my Chest...and WOW.

9 Sept
Incline bench (I could tell I had lots of energy)
111# 20Wide+12N
201# 10W
251# 6 W
161# 12N
161# 12N

Supine Bench (But I didn't think I had this much!!)
110# 20N+12W
200# 12W
250# 12W (as I was able to do 12, I just kept going....)
270# 8W
290# 6N (TWO NINETY!!!)
200# 12W
110# 30W

Flies Matrix
27.5es 10
32.5es 10
37.5es 6

Abs
Hanging LL 4
LL x10
LL x10
HLL x4
LL x10
BKL x12 2sets
LLBKL 6/6

Dips
7 fail on 8
8
8

10 September
Ab machine
2 sets 110# 10 reps
1 sets 80# 16 reps

Pull-ups
First actual pull-up!!
2 Full chin-ups

Rotary Torso
1 set 80# 16r es
1 set 100# 16r es
1 set 120# 16r es

Pull-Up Assist
20# 4 fail on 5
20# 5 fail on 6
20# 4

Lat Pulldowns
100# Burnout 20 reps
130# rear 8 r
180# f/r 4/4
130# rear 8r

Rows
100# 16r
130# 12r
160# 8r
175# 6r

Rear Delt matrix Machine
70# 12r
85# 12r
100# 8r

11 September
Cardio I wasn't able to stand not doing any Cardio...so I did the circuit without leg exercises..in other words I did the rest of it twice.) Quick Day, had to help with math homework

Back Raises with arm raise
16/12/16

Seated Delts + Seated Military Press
17.5# 12+12
27.5# 10+12
30# 10+20 Accelerating

Seated Front Delts
30# 8+8
30# 7+7
30# 10+10

12 September
No Cardio/Legs, so Second Chest Workout!!!
Supine Bells
27.5# DB warmup set 20reps
50# DB 12r
60# DB 12r
70# DB 8r
75# DB 7r fail

Incline Bells
55# 8r
55# 16r
60# 6r

Matrix Decline flies
47.5# es 10r
47.5# es 10r
37.5# es 12r

Core Flies
27.5# 12r
22.5# 12r
27.5# 12r
27.5# 12r with GUSTO!