Just a journal of life and lifting

[pt]

Monday, and back at it in the gym...

Chest

Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

Try to go back tonight for a run

[pt]

I don't work out to lift a certain amount of weight, I don't work out to hit a certain number of reps; I work out to find the pain of transformation

[pt]

Yesterday- Monday.. Chest

Chest

Bench Press- 5set- 15 12 10 8 6
Incline Bench press-4set- 12 10 8 8
Decline Bench Press- 4set- 10 10 8 8
Butterfly- 4set- 12 12 12 12

Didn't get back in for a run last night.

Today was laegs...
Quads/Calves

Leg ext- 5set- 15 12 12 10 10
Dumb bell Squats-6set- 12 12 10 10 8 6
Leg Press- 4set- 12 10 10 8
Machine Squats- 4set- 12 10 8 6

Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

Maybe a run tonight on the treadmill....

[pt]

Yesterday...

Back

Bent Over Barbell Row-4set- 15 12 10 8
One Arm Dumbbell Row-4set-12 10 10 8
Wide Grip Lat Pull Down-4set-12 10 10 10
Seated cable row- 4 sets- 15, 12, 10, 10

Did a little biking for about 2 hours

[pt]

Today was shoulders

Shoulders

Standing Press- 4set- 12 10 8 8
Seated Dumbbell Press- 4set- 10 10 8 8
Dumb bell Shrug- 4set- 15 12 12 10
Machine Shrug- 3set- 12 12 12
Side Lateral Raises-3set- 12 10 8
Front Plate Raise-3set- 12 10 8

Will be back in the gym for cardio...

[pt]

So Friday...

Arms

Barbell Curl-4set- 12 10 10 8
Dumbbell Curl-4set- 12 10 8 8
St Dumbbell Rev Grip Curl-4set- 12 10 10 8
Preacher Curl-3set- 12 12 12

One Arm triceps Ext.- 4set- 12 10 10 8
Weighted Bench Dip- 4set- 15 12 12 10
Lying Triceps Press-4set- 12 10 10 8
Triceps Push down-3set- 12 10 10

Went back in and did treadmill work for 30 min. Not to much

[pt]

This morning up and going early...

Hams/calves

Seated Leg Curl-4set-12 10 10 10
Standing Leg Curl-4set-12 12 10 8
Stiffed-leg Barbell Dead lift- 4 sets- 15, 12, 12, 10
Dumb bell Lunges- 3 sets- 20 each

Standing Calf Raises- 3 sets- 60 each
Seated Calf Raises- 3 sets- 60 each

No cardio this evening as I will be up on a moutain bike trail for most of today and most of tomorrow.... Got to love the warm weather!!

[pt]

Well,
Was supposed to be out on the trails todays with the bike...
Yesterday was great... Today got caught in the wrost down pour, so had to pack it in and head back to the house.
But ready for tomorrow's gym time

[pt]

Monday and today is chest day.

Bench press
Incline press
Decline press
Butterflies

Instead of the regular cardio, I starting a HIIT program,
Walk for one min, mod jog for a min followed by a full sprint for a min, then a cool down walk for 5 mins. Repeat this for 10 times. Will cont this for about a week and see how things go

[pt]

One of the question I get is why so much cardio?
I subscribe to the therory, that the cardiovascular system needs just as much of a work out as the rest of the body.
Depending on the type of cycle that I'm doing, or the type of goal I want, depends on the amount of cardio that is done. For example, if in a bulking cycle, I would cut down the amount of cardio to maybe three times a week, if in a cutting cycle, I would ncrease this to six days a week, and plan meals around what goal I'm currently looking at.