4-4-10 Legs/calves- At Home, do most all my training at home now 25 min treadmill speed 3.2 incline-2 Warmup- Leg Ex 70lbs in plates-4x15 Warmup- Leg Curls-45lbs 4x15 RDL-135x10 205x10 255-2x10 Squats-135x10 205x10 255x10 Lunges front foot on 6 inch riser-40lb DB's 3x10 Standing Calf raises-30lb DB's 15 slow 10 fast- 3 sets Burnout set- 30lb DB's x33
BWT 147.6 BF 9.8 that was a surprise after all the junk I ate at Daughter's for Easter lunch Going to try and get back to posting steady. I really need you guys to get my head back right.
4-9-10 Legs/calves Leg Press-1plate a sidex20 2x15 3x10 4-2x10 Leg Press 1 leg at a time-230lbs-2x10 HS Seated Leg Curls-70lbs-2x15 90lbs-2x12 Hs Leg Ex-45lbs 1 leg at atime 3x10 Abduction-100lbs-3x12 Adduction-140x12 160x12 170x12 Buttt Blaster 150-2x10 Seated calves-90lbs 3x10 Standing calves-180lbs-3x10
4-10-10 Chest at home w/buddy from work[went with weight he could do] Flat Bench-95x12 135-3x10 shoulder felt pretty good think I could have done heavier Incline-95x12 105x12 115x12 135-2x10 Incline DB flyes to press-30lbs-2x10 Flat flyes to press-40lbs-2x10 Flat flyes ascending set no rest-20x10 25x10 30x10 Decline-135lbs-2x10 P90X Strecth DVD- 1 hour[hoping that and the Yoga one will help shoulders]
Afternoon-walked outside 2.5 to 3 miles not sure. Beautiful Day
4-12-10 Cardio/Back/Tricep Elliptical 25 min interval resistance 1 to 8 Inclline 1 to 10 HS Hi-Row-1px20 2x12 2+25x10 3x7 3x8 HS Pulldowns-1x15 2x8 2x8 2x7 1+25x12 DB Rows-80x10 85x10 90x8 95x7 BWT Pullups-11-7 didn't feel to good so I stopped DB Pullovers-60x10 60x10
Incline DB skulls-25x12 30x12 30x11 30x10 Lying DB Ex across face-25x10 too heavy 20x12 20x12
4-13-10 P90X Yoga about 50 min- tough yoga. LOL It's 1 hour and 32 min got to work up to that.
4-14-10 Legs Warm up on Bike -8 min RDL-135x10 185x10 225x10 275-2x8 Med X lying leg curls-160x12 170x10 180x10 180x9 Seated HS leg curl-80lbs-4x10 Hacks-1x10 1+25x10 2x10 2+25x10 3x8 4x6 Dropset-3x10 2x10 1x11 HS-Leg Ex 1 at a time-35lbs-3x12 30 sec between sets Seated Calf-100x12 100x10 100x11 Standing Calf-140x17 140x12
4-17-10 AM Cardio fasting Treadmill 30 min speed 3.5 Chest Incline DB-45x12 45x15 55x12 55x12 70x8[had spot to get them up-wt.I tweaked shoulder on in Jan. Flat DB-60x12 60-3x10 Decline on Smith-plate wt. 90-2x15 140x6 Cable Crossover-40lbs lowx15 in middlex15 highx15 Incline DB Flyes-25lbsx50 Walked outside with client for 1 hour
4-18-10 AM Fasting Cardio Treadmill-30 min speed 3.3 Trained at Home after Church Walked outside 3 miles in 45 min Shoulder/Arms DB Lateral-10x15 15x12 20x10 25x8 Dropset-20x10 15x10 10x10[hurt a little,means I'm alive] DB Rear Lateral-40lbs-4x10 Barbell Shrugs-135x20 185x15 235x12 255x10 275x8 Dropset-235x10 185x10 135x20 Front DB raises-alternating arms-10x15 15x15 20x15 25x12 Dropset-20x10 15x10 10x10