12/06/12, Thursday-Legday

KILLER!
lying leg curl: 30-10; 45-10; 60-10; 75-10; 90-10; 105-10; 120-6+2+2
standing 1-leg curl: 75-10,5
squat: 45-20; 135-10; 225-10; 315-10; 405-9
leg press: 360-12; 540-12; 720-10+3
walking lunges: 135- ?
leg extension: 135-12+2+2
AND THEY WERE DEAD!!!!

WED., 12/05/12, ARMS

I decided to change it up a bit today. I started with cambered bar curls, which I rarely do- I much prefer a straight bar- but I thought it would be good to confuse the muscle a little. I wanted to hit it from a wide range of angels. Here's what the workout looked like:

cambered bar curl:                        50-10; 60-10; 70-10; 80-10; 90-10; 100-6; 110-5
superset with lying tri-extension: 50-10; 60-10; 70-10; 80-10; 90-10; 100-10; 110-10

1-arm spider curl:                       35-8; 25-8
superset w/ seated tri-extension: 100-13,10

high cable curl:                       60-12, ?
superset w/ rope pushdown: 100-10; 120-8+2

kneeling cable tri-extension: 100-15,?
superset w/ cable curl:           100-15,10

hammer curl:                         40's-6 + 30's-5 + 20's-5 + 10's-6(drop-set)
superset w/ 1-arm kick back: 25-8,6

Tue., Dec. 4,2012, Back

I wanted to start the workout a little different than normal today. So, I started with T-bar rows. I was stiff and cold when I started so I took my time and warmed up thoroughly. I did 2 sets of 12 with 45lb, then 70 for 12, 90-12, 135-10, 180-8, and finished with 270 for three good reps, 2 rest pause reps and 1 drop set. Now I was warm (ha ha.) Next was wide grip pull-ups: 3 sets of 10, the last set I had to pause to get the last 3. After that, old style rows with the end of the bar sticking out of the wall and a double-D handle around the neck (I used 25's for a better range of motion): 75-12; 125-12;    175-8; 225-6; 200-8. I finished with straight arm pulldowns with a rope: 100-12; 120-12; 140-10,8. And I was PUMPED!

Mon., Dec. 3, 2012, Chest

I got a good pump this morning. It was a typical chest workout for me; basic stuff: incline dumbell presses, flat presses, dips and pullovers; a bunch of feeler sets for my first exercise and 3 sets of 10-12 reps on everything. I kept the sets about a minute apart and just really focussed on the chest.

Fri., Nov. 30, 2012, Calves, Shoulders

I got an excellent workout in this morning. I got a great pump! Here's what it looked like:

calf press: 90-12; 180-12; 270-12; 360-12; 450-10
smith machine calf raise: 90-12; 180-12; 270-11+ 1drop set

bosu crunch: 30,30,30

seated dumbell press: 20's-20; 35's-15; 50's-12; 65's-10; 80's-10
laterals: 20's-15; 30's-12; 40's-10
incline rear laterals: 25's-15; 35's-10; 50's-8
seated dumbell shrug: 50's-15; 75's-15; 100's-12

Thur., Nov 11, 2012, Leg Day

I started with Quads today, keeping the sets pretty close together, doing higher reps to start and increasing the weight and decreasing reps as the sets went on, and some straight sets of 10- basic stuff:

Squat: 45-20; 95-15; 135-12; 225-12; 315-12; 405-6
alternating lunge: 95-10; 115-10; 135-10
leg press: 450-10; 720-10
seated leg curl: 95-15; 125-10,8
leg curl: 60-12; 75-10; 90-8

Wed., Nov. 28, 2012, Arms

Good workout today- excellent pump in the biceps and triceps. I did 6 supersets of dumbell curls and rope pushdowns, 2 supersets of machine curls and machine exensions, 2 supersets of hammer curls and seated 1-arm extensions, 2 straight sets of concentration curls, and 2 straight sets of lying dumbell extensions.

Update on what my diet looks like- here's what I ate today:

meal #1- 5oz chicken breast; 1 cup oatmeal; 1 apple
meal #2- 5oz chicken breast; 1 cup oatmeal
post-workout: 50g whey protein
meal #3- 5oz chicken breast; about 300g sweet potato; 1 orange
meal #4- 5oz chicken breast with pasta and a little cheese
meal #5- about 8oz 93% lean ground beef, 1/2 can corn, 1/2 can black beans, salsa and cheese
before bed- 24g whey protein

Again I don't eat exactly the same thing every day, but this is a very good representation of my diet.