DB chest press 20s
DB flys 15s
DB pullovers 15
1 arm bent over row 15
Wide lat pull 3 plates + 5lb
Lat pull 3 plates + 5lb
Reverse grip lat pull 3 plates + 5lb
Kinesis flys 4 plates/side first 2 sets 5 plates/side last set
Kinesis pulldowns 4 plates/side first 2 sets 5 plates/side last set
Seated row 60
Push-ups 3 sets to failure 25, 15, 15
Handful of almonds PWO bc I was starving. Not using PWO anymore bc I'm staying away from creatine til after competition season. Still on a thermogenic and clk, added a diuretic, HMB, and upped my glutamine. BCAAs either from one of my shakes or from amino energy.
Thinking protein shake when I get home then maybe London broil and sweet potatoes when I get home...yummmmm
Chest and biceps today. 3x10 for all
Rotator cuff warm up
DB incline chest press 20s
DB pec flys 15s
Chest press machine 25, 25, 20
DB bicep curl front 8s
DB seated incline hammer curls 8s
DB side curls 8s
Working chest after shoulders day is no fun. Have kickboxing this afternoon then working on posing after work tonight
Just finished up legs after 2 days of kickbox in a row I was hurting. Ended up going to a different gym than I planned which turned out to be a good thing. Ran into 2 of the local NPC judges and got to pick their brains a bit. Also they remembered me from my last show so that was a nice boost.
Warmup sprints at 10.0 on treadmill 8x30 sec
Leg press 90, 140, 150
Stiletto press 90, 140, 150
Narrow leg press 90, 140, 150
ATG squats 50lbs
Narrow squats 50lbs
Leg extensions 55, 60, 65
Lying leg curls 55, 60, 65
Ball leg curls
Inner thigh ball squeezes
Random stuff for obliques
Spin, core, and sculpt today. Classes were brutal.
We went out for Mexican again tonight...mmmmm quesadillas...
5:30a cardio starts tomorrow. Have to also get Saturdays lifting in tomorrow bc I work allllll day Saturday so tomorrow is sprints and plyo glute/hams in the morning before yoga, and back and biceps in the afternoon.
Bodybuilding is about learning to maximally contract a muscle. It is not about lifting weight. The best bodybuilders in the world are that way because they can contract their muscle harder than you, NOT because they lift more.
561 calories burned in 40 min between the stairmaster and the cybex this morning. Heading to lift and work on posing this afternoon with a friend then hitting cardio again tonight. 11 days is coming way too fast.
Did arms and shoulders then 85 more min of cardio. 1011 calories total burned from cardio.
Hit shoulders and arms
Arm bike lvl 10@120rpm for 10 min to warm up
Band rotator cuff warmup
Shoulder press machine-20, 25, 30
DB shoulder press-10, 15, 15
Cable front raises-30
Cable bicep curls-50
Tricep dips 3x15
Rear delt flys-12
Seated hammer curls-15
Side bicep curls-12