Chest
Flat Db Press
55-15,15,15
100-10,10,10
Incline Db Press
55-15
100-10,10,9
Flat Db Flye
55-12,12,12
In. Db Curl
30-12,12
50-6,6
Bar ext. (nose breakers)
70-15,15
90-12,12
Con. Curl (ss)
50-10,10
Db Kb (ss)
40-12,12
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Had a very positve comment in the GYM while doing my incline Db Bench presses!!!! Weight only goes up to 100lbs, I know I can get alot more!! :/
Tuesday, January 31, 2012
Monday, January 30, 2012
Qauds-Hams-Calves Routine-C-Rotation 3
Took a day off from Strength training and went to Charleston for Vacation.I think the day off from Back Day did it good. I have learned that I have more strength Training in the evening than in the mornings.I think because of meals.Not sure though.
LEGS
Leg Ext.
160-15
265-10,10
Front Sqaut
135-10,10
185-5,5,5
Stiff Leg-Bar
135-15,15
185-12
205-12
Sumo Db
50-15
90-12,
100-12
Seated Calve Raise
50-20,20
140-15,17
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
LEGS
Leg Ext.
160-15
265-10,10
Front Sqaut
135-10,10
185-5,5,5
Stiff Leg-Bar
135-15,15
185-12
205-12
Sumo Db
50-15
90-12,
100-12
Seated Calve Raise
50-20,20
140-15,17
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Chest-Arms Friday
ChestFlat Db Press
55-15,15,15
90-8
100-10,7
Incline Db Press
55-15
100-10,9,9
Flat Db Flye
50-12,12,12
In. Db Curl
30-12,12
50-6,6
Bar ext. (nose breakers)
70-15,15
90-7,8
Con. Curl (ss)
40-12,12
Db Kb (ss)
30-12,12
55-15,15,15
90-8
100-10,7
Incline Db Press
55-15
100-10,9,9
Flat Db Flye
50-12,12,12
In. Db Curl
30-12,12
50-6,6
Bar ext. (nose breakers)
70-15,15
90-7,8
Con. Curl (ss)
40-12,12
Db Kb (ss)
30-12,12
Thursday, January 26, 2012
Qauds-Hams-Calves-Routine-C-Rotation-2
LEGS
Leg Ext.
160-15
265-10,10
Front Sqaut---Felt more comfortable 2nd rotation.
135-10,10
185-5,5,5
Stiff Leg-Bar
95-15,15
185-10,10
Sumo Db
40-15
80-12,12
Seated Calve Raise
50-20,20
140-15,17
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Leg Ext.
160-15
265-10,10
Front Sqaut---Felt more comfortable 2nd rotation.
135-10,10
185-5,5,5
Stiff Leg-Bar
95-15,15
185-10,10
Sumo Db
40-15
80-12,12
Seated Calve Raise
50-20,20
140-15,17
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Wednesday, January 25, 2012
H.I.I.T only
Off day today. Done 30 Minutes of H.I.I.T. High BPM gets to 170.Good Cardio session.I have been very energetic and my Strength level is highest it's been in years. I just feel good after I awake and get a shower even though I am away from home 17hrs. a day!!
Macros
P-220
C-160
F-45
Fr-25
Supplements
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Macros
P-220
C-160
F-45
Fr-25
Supplements
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Tuesday, January 24, 2012
Back and Shoulders Routine-C-Rotation-1
Pull Ups
12,12,12,12
Seated Cable Row
140-15,15
200-10,10
220-10
Db Deadlift
50-15
80-10,11
Standing Bar Press
45-20
65-12
95-12
115-10
135-7
Side Ups
20-12,12
25-10
Flat Crunch
12,12,12,12
Good workout.During the first rotation I seem to have to add reps and sets till I find my strength level.I will be good to go with proper weight,reps and sets next rotation. Feeling Strong at GYM time! Been a long time since I been able to overhead press 135 and did it at the end!!
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
12,12,12,12
Seated Cable Row
140-15,15
200-10,10
220-10
Db Deadlift
50-15
80-10,11
Standing Bar Press
45-20
65-12
95-12
115-10
135-7
Side Ups
20-12,12
25-10
Flat Crunch
12,12,12,12
Good workout.During the first rotation I seem to have to add reps and sets till I find my strength level.I will be good to go with proper weight,reps and sets next rotation. Feeling Strong at GYM time! Been a long time since I been able to overhead press 135 and did it at the end!!
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Monday, January 23, 2012
Chest-Bi's-Tri's-Routine-C-Rotation-1
Chest
Flat Db Press
55-15,15,15
90-8
100-10,7
Incline Db Press
55-15
100-10,9,9
Flat Db Flye
50-12,12,12
In. Db Curl
30-12,12
50-6,6
Bar ext. (nose breakers)
70-15,15
90-7,8
Con. Curl (ss)
40-12,12
Db Kb (ss)
30-12,12
Energy level was high and felt good in a packed GYM!First time I wore a tank in GYM this year and the first comment was,"Dang Kev,What kind of overnite Muscle pill did you take!!!" :))))) THANK YOU JOE FRANCO!!!
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Flat Db Press
55-15,15,15
90-8
100-10,7
Incline Db Press
55-15
100-10,9,9
Flat Db Flye
50-12,12,12
In. Db Curl
30-12,12
50-6,6
Bar ext. (nose breakers)
70-15,15
90-7,8
Con. Curl (ss)
40-12,12
Db Kb (ss)
30-12,12
Energy level was high and felt good in a packed GYM!First time I wore a tank in GYM this year and the first comment was,"Dang Kev,What kind of overnite Muscle pill did you take!!!" :))))) THANK YOU JOE FRANCO!!!
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Sunday, January 22, 2012
Legs Routine-C-Rotation-1
LEGS
Leg Ext.
160-15
250-10
265-10
Front Sqaut
95-10,10
185-5,5,5
Stiff Leg-Bar
95-15,15
185-10,10
Sumo Db
20's-15
50's-12,12
Seated Calve Raise
50-20,20
140-15,17
First time doing front sqauts and sumo sqauts.Felt like the bar wanted to slip off the front of my shoulders doing the front sqauts. :/
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Leg Ext.
160-15
250-10
265-10
Front Sqaut
95-10,10
185-5,5,5
Stiff Leg-Bar
95-15,15
185-10,10
Sumo Db
20's-15
50's-12,12
Seated Calve Raise
50-20,20
140-15,17
First time doing front sqauts and sumo sqauts.Felt like the bar wanted to slip off the front of my shoulders doing the front sqauts. :/
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Friday, January 20, 2012
Back/Shoulder-Routine-B Rotation-4
Lat Pull Down(over)
100-15,15
200-7,7
220-6
Deads with Bar
95-12,12,12
185-8,8,8 (Backed off on weight)
Db Row
60-15
100-12,12,12
Upright row
40-15,15
80-12,12
Side lateral up/down
15-8,25-8,30-9,20-6
15-8,25-8,30-4,20-6
15-8,25-8,30-4,20-6
Cardio--30min
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
100-15,15
200-7,7
220-6
Deads with Bar
95-12,12,12
185-8,8,8 (Backed off on weight)
Db Row
60-15
100-12,12,12
Upright row
40-15,15
80-12,12
Side lateral up/down
15-8,25-8,30-9,20-6
15-8,25-8,30-4,20-6
15-8,25-8,30-4,20-6
Cardio--30min
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Thursday, January 19, 2012
Chest Routine B-Rotation-4
Incline D.B Press
55-15,15,15
100-8,8,8
Dips
15,15,15,15
Flat Bench (Bar)
225-10,9,9
Barbell curl
45-15,15
95-8,8
Tricep Straight Bar Press Down
65-15,15
100-8,8
Rope Curl (ss)
72.5-12,12
Lying D.B Ext. (ss)
40-12,12
AbsLife Fitness Ab Machine
90-15,15,15
Life Fitness Torso Twist
70-15,15,15
Cardio (steady State) - 20min.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
55-15,15,15
100-8,8,8
Dips
15,15,15,15
Flat Bench (Bar)
225-10,9,9
Barbell curl
45-15,15
95-8,8
Tricep Straight Bar Press Down
65-15,15
100-8,8
Rope Curl (ss)
72.5-12,12
Lying D.B Ext. (ss)
40-12,12
AbsLife Fitness Ab Machine
90-15,15,15
Life Fitness Torso Twist
70-15,15,15
Cardio (steady State) - 20min.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Wednesday, January 18, 2012
Legs B-4
Back felt better today after a full day of rest along with the meds.Still has pain but not as bad.
Legs Press
280-15,15
660-8,8,8
SLDL
135-15,15
225-6,6,6
Sqaut
225-10,10,10
Walking D.B Lunge
20-10
50-10,10
Single leg D.B Calve raise
20-15,15
60-15,15
Cardio = 30min.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Legs Press
280-15,15
660-8,8,8
SLDL
135-15,15
225-6,6,6
Sqaut
225-10,10,10
Walking D.B Lunge
20-10
50-10,10
Single leg D.B Calve raise
20-15,15
60-15,15
Cardio = 30min.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Tuesday, January 17, 2012
day -off
No strength training today,just HiiT cardio. I'm glad to,aggraveted my back during deadlifts. Going to back down on the weight when doing them for now on. ://
Back-Shoulders B-3
Lat Pull Down(over)
100-15,15
200-6,7,7
Deads with Bar
135-12,122
75-5,5,5
Db Row
60-15
100-12,12,12
Upright row
40-15,15
80-12,12
Side lateral up/down
15-8,25-8,30-9,20-6
15-8,25-8,30-4,20-6
15-8,25-8,30-4,20-3
Cardio--30min
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
100-15,15
200-6,7,7
Deads with Bar
135-12,122
75-5,5,5
Db Row
60-15
100-12,12,12
Upright row
40-15,15
80-12,12
Side lateral up/down
15-8,25-8,30-9,20-6
15-8,25-8,30-4,20-6
15-8,25-8,30-4,20-3
Cardio--30min
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Sunday, January 15, 2012
Chest-Bi's-Tri's--- Routine B--Rotation-2
Incline D.B Press
55-15,15,15
100-6,7,7
Dips
15,15,15,15
Flat Bench (Bar)
225-10,9,9
Barbell curl
45-15,15
95-8,8
Tricep Straight Bar Press Down
65-15,15
100-8,8
Rope Curl (ss)
72.5-12,12
Lying D.B Ext. (ss)
35-12,12
Abs
Life Fitness Ab Machine
90-15,15,15
Life Fitness Torso Twist
70-15,15,15
Cardio (steady State) - 30min.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
55-15,15,15
100-6,7,7
Dips
15,15,15,15
Flat Bench (Bar)
225-10,9,9
Barbell curl
45-15,15
95-8,8
Tricep Straight Bar Press Down
65-15,15
100-8,8
Rope Curl (ss)
72.5-12,12
Lying D.B Ext. (ss)
35-12,12
Abs
Life Fitness Ab Machine
90-15,15,15
Life Fitness Torso Twist
70-15,15,15
Cardio (steady State) - 30min.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Saturday, January 14, 2012
Legs - Routine - B--3
LEGS
Legs Press
280-15,15
660-8,8,8
SLDL
135-15,15
225-6,6,6
Sqaut
195-10
225-10,10
Walking D.B Lunge
20-10
50-10,10
Single leg D.B Calve raise
20-15,15
60-15,15
Decline Crunch12,12,12
Macros ----->Freaking Cheat meal @meal 3. :/// Fat and carbs to the +
P-220
C-200
F-45
Fr-25
Supplements
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Legs Press
280-15,15
660-8,8,8
SLDL
135-15,15
225-6,6,6
Sqaut
195-10
225-10,10
Walking D.B Lunge
20-10
50-10,10
Single leg D.B Calve raise
20-15,15
60-15,15
Decline Crunch12,12,12
Macros ----->Freaking Cheat meal @meal 3. :/// Fat and carbs to the +
P-220
C-200
F-45
Fr-25
Supplements
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Friday, January 13, 2012
Off Day-- H.I.I,T only
Off day for Strength Training. Done 30min. of H.I.I.T
Macros
P-220
C-160
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Macros
P-220
C-160
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Thursday, January 12, 2012
Back-Shoulder - B-2
Lat Pull Down(over)
100-15,15
200-6,7,7
Deads with Bar
135-12,12
275-5,5,5
Db Row
60-15
90-12,12,12
Upright row
40-15,15
80-12,12
Side lateral up/down<----NO JOKE!!!!
15-8,25-8,30-9,20-6
15-8,25-8,30-4,20-6
15-8,25-8,30-4,20-3
Cardio-- Been slack on the days I work. I commute 2.5hrs a day,work 12.5. I don't have time after training.Gonna have to use my lunch break at work I guess.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
100-15,15
200-6,7,7
Deads with Bar
135-12,12
275-5,5,5
Db Row
60-15
90-12,12,12
Upright row
40-15,15
80-12,12
Side lateral up/down<----NO JOKE!!!!
15-8,25-8,30-9,20-6
15-8,25-8,30-4,20-6
15-8,25-8,30-4,20-3
Cardio-- Been slack on the days I work. I commute 2.5hrs a day,work 12.5. I don't have time after training.Gonna have to use my lunch break at work I guess.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Wednesday, January 11, 2012
Chest-Bi's-Tri's Routine B-Rotation2
Incline D.B Press
55-15,15,15
100-6,6,6
Dips
15,15,15,15
Flat Bench (Bar)
205-10,10,9
Barbell curl
45-15,15
95-8,8
Tricep Straight Bar Press Down
65-15,15
100-8,8
Rope Curl (ss)
65-12
72.5-12
Lying D.B Ext. (ss)
35-12,12
Abs
Life Fitness Ab Machine90-15,15,15
Life Fitness Torso Twist70-15,15,15
Cardio (steady State) - 30min.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
55-15,15,15
100-6,6,6
Dips
15,15,15,15
Flat Bench (Bar)
205-10,10,9
Barbell curl
45-15,15
95-8,8
Tricep Straight Bar Press Down
65-15,15
100-8,8
Rope Curl (ss)
65-12
72.5-12
Lying D.B Ext. (ss)
35-12,12
Abs
Life Fitness Ab Machine90-15,15,15
Life Fitness Torso Twist70-15,15,15
Cardio (steady State) - 30min.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Tuesday, January 10, 2012
Legs-Routine-b-2
LEGS
Legs Press
280-15,15
660-8,8,8
SLDL
135-15,15
225-6,6,6
Sqaut
185-10,10,
205-12
Walking D.B Lunge
20-10
50-10,10
Single leg D.B Calve raise
20-15,15
60-15,15
Decline Crunch
12,12,12
Cardio-30min @ 65% of MHR
Macros
P-220
C-200
F-45
Fr-25
Supplements
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Legs Press
280-15,15
660-8,8,8
SLDL
135-15,15
225-6,6,6
Sqaut
185-10,10,
205-12
Walking D.B Lunge
20-10
50-10,10
Single leg D.B Calve raise
20-15,15
60-15,15
Decline Crunch
12,12,12
Cardio-30min @ 65% of MHR
Macros
P-220
C-200
F-45
Fr-25
Supplements
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Sunday, January 8, 2012
Back-Shoulders - Routine B-Rotation-1
Lat Pull Down(over)
100-15,15
200-5,5,5
Deads with Bar
135-12,12
275-5,5,5
Db Row
60-15
90-12,12,12
Upright row
40-15,15
70-12,12
Side lateral up/down
20-15
40-6,6
Cardio-20min
Cheat Meal today.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Oxy-ElitePro
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
100-15,15
200-5,5,5
Deads with Bar
135-12,12
275-5,5,5
Db Row
60-15
90-12,12,12
Upright row
40-15,15
70-12,12
Side lateral up/down
20-15
40-6,6
Cardio-20min
Cheat Meal today.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Oxy-ElitePro
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Saturday, January 7, 2012
Chest-Bi's-Tri's-Ab's Routine-B-1
Incline D.B Press
55-15,15,15
90-6,6,6
Dips
15,15,15,15
Flat Bench (Bar)
185-12,12,10
Barbell curl
45-15,15
95-8,7
Tricep Straight Bar Press Down
65-15,15
100-5,5
Rope Curl
65-12
72.5-12
Lying D.B Ext.
35-12
45-10
Abs
Life Fitness Ab Machine
90-12,12,12
Life Fitness Torso Twist
70-12,12,12
Cardio (steady State) - 30min.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Oxy-ElitePro
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
55-15,15,15
90-6,6,6
Dips
15,15,15,15
Flat Bench (Bar)
185-12,12,10
Barbell curl
45-15,15
95-8,7
Tricep Straight Bar Press Down
65-15,15
100-5,5
Rope Curl
65-12
72.5-12
Lying D.B Ext.
35-12
45-10
Abs
Life Fitness Ab Machine
90-12,12,12
Life Fitness Torso Twist
70-12,12,12
Cardio (steady State) - 30min.
Macros
P-220
C-200
F-45
Fr-25
Supplements
Oxy-ElitePro
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Friday, January 6, 2012
Routine B - Rotation 1
LEGS
Legs Press
190-15,15
550-8,8,8
SLDL
135-15,15
225-6,6,6
Sqaut
185-10,10,10
Walking D.B Lunge
20-10
50-10,10
Single leg D.B Calve raise
60-15,15,15
Decline Crucnch
12,12,12-----Lower Ab Cramped and felt like a towel ringing out on last set!! GRrrr . . .
Cardio-15min. Workout kicked my BUTT!!!!
Went to doctor today and found out I have a pulled Muscle in the lower back and a sinus infection.GRrrr . . . Taken it kinda easy with anything that involves lower back but still training. :))
Macros
P-220
C-200
F-45
Fr-25
Supplements
Oxy-ElitePro
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Legs Press
190-15,15
550-8,8,8
SLDL
135-15,15
225-6,6,6
Sqaut
185-10,10,10
Walking D.B Lunge
20-10
50-10,10
Single leg D.B Calve raise
60-15,15,15
Decline Crucnch
12,12,12-----Lower Ab Cramped and felt like a towel ringing out on last set!! GRrrr . . .
Cardio-15min. Workout kicked my BUTT!!!!
Went to doctor today and found out I have a pulled Muscle in the lower back and a sinus infection.GRrrr . . . Taken it kinda easy with anything that involves lower back but still training. :))
Macros
P-220
C-200
F-45
Fr-25
Supplements
Oxy-ElitePro
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle
Thursday, January 5, 2012
Wednesday, January 4, 2012
Lat Pull under
100-15,15
200-6,6,6
T-Bar Row
90-15,15
135-12
180-8
Rope Pull down Stiff Arm
40-15,15
85-8,8
DB Press
35-15,15
60-10,10
Front Raise (SS)
40-10,10,10
Seated Side Lateral (SS)
20-15,15,15
Ab Machine
90-15,15,15
Torso Twist machine
70-15,15,15
Cardio on Eliptical - 20min.
Macros were dead on! And Supplements were the same.
Felt good in GYM!
100-15,15
200-6,6,6
T-Bar Row
90-15,15
135-12
180-8
Rope Pull down Stiff Arm
40-15,15
85-8,8
DB Press
35-15,15
60-10,10
Front Raise (SS)
40-10,10,10
Seated Side Lateral (SS)
20-15,15,15
Ab Machine
90-15,15,15
Torso Twist machine
70-15,15,15
Cardio on Eliptical - 20min.
Macros were dead on! And Supplements were the same.
Felt good in GYM!
Tuesday, January 3, 2012
Chest-Tris-Bis- A-4
Flat Bar Press
135-3,3,3
255-7
275-6
Inc. D.B Press
50-15
90-10,10,10
Inc. D.B Flye
40-15
60-10,10,10
Cable Curl
50-10,10
57.5-12
65-10
Rope Press Down
30-15,15
72.5-12,12
Hammer Curl
50-12,12 (ss)
Dips
25,25 (ss)
Macros
P=220
C=200
F=45
Fr=25
Supps
Slice
Multi Vit.
Fish oil
Huma-Pro Aminos
Oxyelite-Pro
Gold Standard Whey Isolate
C4-Cellucor
Home from Beach and Macros back on track!! Workout Back on Track!! Still soreness in Lower right back.Muscle relaxers and Pain pills not helping.Ironic Excedrin helps. :/ May have to go back to doc.
135-3,3,3
255-7
275-6
Inc. D.B Press
50-15
90-10,10,10
Inc. D.B Flye
40-15
60-10,10,10
Cable Curl
50-10,10
57.5-12
65-10
Rope Press Down
30-15,15
72.5-12,12
Hammer Curl
50-12,12 (ss)
Dips
25,25 (ss)
Macros
P=220
C=200
F=45
Fr=25
Supps
Slice
Multi Vit.
Fish oil
Huma-Pro Aminos
Oxyelite-Pro
Gold Standard Whey Isolate
C4-Cellucor
Home from Beach and Macros back on track!! Workout Back on Track!! Still soreness in Lower right back.Muscle relaxers and Pain pills not helping.Ironic Excedrin helps. :/ May have to go back to doc.
Sunday, January 1, 2012
Legs- A-4
Sqauts
135-12,12,12
225-10
275-8,8
Leg ext.
130-15
305-7,7,7
Leg Curl
160-12,12
230-6,6
Bar Lunge
45-10
95-10,10
Seated Calve raise
90-20,20
180-15,15
Macros are off. On Vacation and it's New Year day. Had Cheat meal and had to skip a meal. Back on track come Monday with Nutrition. Going to have 42 straight days of super strictness without interuption of Holiday or Vacations.
Supps
Slice
Multi Vit.
Fish oil
Huma-Pro Aminos
Oxyelite-Pro
Gold Standard Whey Isolate
C4-Cellucor
135-12,12,12
225-10
275-8,8
Leg ext.
130-15
305-7,7,7
Leg Curl
160-12,12
230-6,6
Bar Lunge
45-10
95-10,10
Seated Calve raise
90-20,20
180-15,15
Macros are off. On Vacation and it's New Year day. Had Cheat meal and had to skip a meal. Back on track come Monday with Nutrition. Going to have 42 straight days of super strictness without interuption of Holiday or Vacations.
Supps
Slice
Multi Vit.
Fish oil
Huma-Pro Aminos
Oxyelite-Pro
Gold Standard Whey Isolate
C4-Cellucor
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