last nights lifts

Front squats

bar x 10
135 x 10
155 x 10
185 x 8
205 x 5
225 x 4
185 x 8

ATG
135 x 10
135 x 10
135 x 3...felt like something bit me on my right hamstring so i racked it...then stretched...


Leg press
6 plates x 10
8 plates x 10
10 x 8
12 x 5
14 x 1 and got stuck on the 2nd

leg ext
10 x 12
12 x 10
12 x 10

cardio

walk on treadmill 3.3 for 15 minutes

today

woke up at 12:00
ate a can of tuna and a cup of rice my normal ECA dosage then hit the gym

standing militaryt
95 x 10
105 x 110
115 x 8
115 x 8
125 x 4 x push press 3
125 x 4 x push press 3
125 x 3 x push press 3

arnolds
40 x 12
50 x 10
50 x 8
50 x 9

incline db bench
60 x 12
60 x 10
60 x 10
60 x 10

tricep extension machine
x 4 sets super seted with taking a 45 plate and doing extensions with it.

Pwo shake

gonna eat 2 cans of tuna and some wheat bread with more ECA

then I will work 4-10...come home and eat hang out on BN for a bit then do my cardio.

my day was kinda weird today

woke up at 8 ..drank a chocolate rtd muscle milk that i got at BP before my meeting....

got home at 10....and passed out...


awoke at 3pm

natty pb&j sandwhich big glass of milk

around 4:30 6 eggs and 4 peices of wheat bread

5:30 SFW

got home 7ish PWO and shower...

9 pm gonna pound some tuna mixed with some lettuce and some a tad bit of mayo

prolly another meal at 11 and another meal at 1 am.....sleep shedule is kinda fucked


today's workout

Seated row
135 x alot
155 x a lot
185 x 10
205 x 8
225 x 3
185 x 9
155 x 15

bent over rows
135 x 15
155 x 12
185 x 10
185 x 8
205 x 3

Barbel curls
bar x 20
65 x 12
95 x 6
95 x 7
95 x 6
95 x 6
95 x 6
65 x 12 + little rest and a few more

hammer curls
50 x 10
50 * 8
55 x 5
55 x 5 + 50 x 5
55 x 5 + 50 x 5 + 40 x 5 or 6ish

cardio...10 minutes...2 minutes 3.5 2minutes 7.5 interverals

last night lift at 2 am

DL

225 x 3
275 x 3
315 x 3
365 x 1
315 x 3
315 x 3

leg press

2 plates x 30
4 plates x 25
6 plates 15
8 plates x 8
10 plates x 6
10 plates x 6

Was tired....worked from 9 am to 1 am b/c of inventory still made it in though and got something done

damn, 2 am

Better than no SFW. Keep smashin'

skipt SFW last night ....but i woke up early this morning to smash

Standing military

115 x 6
115 x 8
115 x 8
125 x 5
125 x 5
125 x 3

incline DB bench
60 x 9ish
60 x 9ish
65 x 7ish
65 x 7ish
65 x 7ish

pull ups

BW x 5
BW x 3

lat pulldowns
x 10
x 10
x 10

skull crush
50x 10
50 x 8
50 x 8

barbel curl
65 * 12
75 x 8
75 x 8
75 x 8


Cardio
10 minutes 2 minutes 3.3 2 minutes 7.5 etc etc

Are you doin' a upper/lower split?

yeah i am upper lower....i try to go 2 on 1 off

Ouch, got pretty chubby since your last pics eh? Shit I shoulda did a cutfest journal... my insane workouts are droppin my bf by the day.

last night was a strange course of event in the gym.

Front Squat
135 x 12
155 x 10
185 x 10
205 x 8
225 x 5
235 x 3

hex dead
135 x 15
Then took a massive shit smelt so bad it almost made me puke.
185 x 12
205 x 10
205 x 10
205 x 10

tried to do some cardio but i had the case of the shits...only got 8 minutes in on the mill

quick lift....planed to have a morning workout but i got called in to run a backround check on some ppl and then i had like a 2 hr window to SFW eat and shower before i had to go back tow ork....i would have late nighted it tonight but i have to be back in to work at 7:30 so fuck it

Military Press
95 x 15
105 x 12
115 x 9
125 x 4
125 x 2

incline bb press
135 x 10
155 x 8
155 x 8
155 x 8
155 x 8

barbel curl
65 x a lot
75 x 8
75 * 8
75 * 8
75 * 8


no cardio not enough time......work is a shit ton of cardio though b/c i walk around all day

last nights lift

dead lift
225 x 5
315 x 5
335 x 3
365 x 1
385 x 1
315 x 3

lep press
4 plates x 20
6 plates x 12
8 plates x 8
10 plates x 4

leg extensions
x 20
x 20
x 15


cardio 15 minutes about 2-3 minutes on 3.3 then about 2 minutes on 7.5...cardio is kinda harder after legs but oh well

just got back from sfw

incline bench

135 x 12
145 x 8
155 x 5
155 x 7


arnold db press
50 x 12
55 x 6
55 x 6
55 x 6

BOB
135 x 12
155 x 12
185 x 5
205 x 3

barbel curl
155 x 12
175 x 6-8
175 x 6-8
175 x 6-8

skull crushers in plates
50 x 15
60 x 10
70 x 8
70 x 8

lat pulldown machine
3 sets


went home to get the bike for cardio to ride around but the tires are flat and then it started raining....going back to the gym in a few hours

ok just got back from 20 minutes of cardio...half running half walking

ran today for 20 minutes on the treadmill starting to get easier....

diet has been a shit ton of tuna and wheat bread and whey and peanut butter. I can't wait for dad to bust out the grill im gonna grill like 40 birds.


maybe 2morow i'll have some cheerios in honnor of sanesloot....might help my front squats