Back & Hams

Start: 8:30

Moved up all my weight again tonight and work toward hitting the minimum. On a couple of the exercises I hit the max. Things went very well!

Lat pull down under 2 warm ups 3x6/165
Bent over rows 2 warm ups 3x8/165
Dead lifts 2 warm ups 2x8/275 (jumped up from 255)
Close rows (Low) 0 warm ups 3x10/125
Gluts hams 0 warm ups 4xFailure
Leg curls 1 warm up 1x10/75

Will not be home until late tomorrow night so I'll pick it up again Friday!!
I'll get cardio and abs in in the morning.

Chest & Biceps

Start: 8:30

Felt really good tonight! I moved up the weight on all of the exercises and tried to hit at least the minimums.

Slight incline bar press 2 warm ups 4x6/165
Incline DB 2 warm ups 2x10/55
Flat fly's 1 warm up 3x10/50
Incline DB curls 2 warm ups 3x5/45 (needed help on the last two reps of the third set)
Cable curls 1 warm up 1x10/70, 2x8/70
1 arm preacher curls 1 warm up 1x12/35

Legs

Start: 8:00

Felt like a really strong night on legs. I did calf's tonight on the leg press and got a great burn. went well!!


Squat 2 warm ups 4x8/275
Hack squats 2 warm ups 2x12/390
Sissy squats 0 warm ups 4x20 no weight
Split squats 0 warm ups 3x12/50 (2/25 lb DB)
Calf DB weighted 0 warm ups 5x20/180 (did them on a leg press)

Got 20 min. cardeo in after legs. HAD A GOOD NIGHT!!

Delts & Triceps

Start: 8:30

Hit it hard to night on my work out. I was a little tired from getting up early, but still had a great work out.


Side laterals 2 warm ups 3x8/30
Bar shrugs 2 warm ups 3x10/160
High incline DB press 1 warm up 3x10/45
Dips 0 warm ups 4/failure
Rope Press downs 1 warm up 3x12/45
Reverse Press Downs 1 warm up 1x55

Got to keep going to hit my goals!!

Back & Hams

Start: 8:00


Good night I the gym. I love the glut & hams it really works the hams.
Everything else went well also!


Lat pull down under 2 warm ups 3x8/160
Bent over rows 2 warm ups 3x8/160
Dead lifts 2 warm ups 2x10/255
Close rows (High) 0 warm ups 3x12/120
Gluts hams 0 warm ups 4xFailure (I like these a lot)
Leg curls 1 warm up 1x12/65



Looking forward to tomorrows work out!!

Chest & Biceps

Start: 8:30


Had a great night working out. Felt real good! Moved up in a couple areas and thought I would stay the same in a couple others. Macros were good today.


Slight incline bar press 2 warm ups 4x8, 8, 7, 6/165
Incline DB 2 warm ups 2x10/50
Flat fly's 1 warm up 3x12/45 (didn't think I would get 3 sets of 12 with the 45. proved myself wrong!)
Incline DB curls 2 warm ups 3x6/40
Cable curls 1 warm up 3x10/65
1 arm preacher curls 1 warm up 1x12/35


Good workout and working hard to get rid of this mid section!!

Legs

Start:7:00


Good night, things went really good! Moved up in weight and kept good form and hit all my reps.


Squat 2 warm ups 4x8/265
Hack squats 2 warm ups 2x12/380 (I think I can move up to 400 next time.)
Sissy squats 0 warm ups 4x20 no weight
Split squats 0 warm ups 3x12/40 (2/20 lb DB)
Calf DB weighted 0 warm ups 5x20/110 (2/55 lb DB)
 
I like the leg workout alot!