Just a journal of life and lifting

[pt]

Well thought I would run outside tonight--very nice out
Did a z mile run and it felt WONDERFUL!!! I think I should sleep well tonight!!

[pt]

Thank you Curt, I hope your cycle was great and you obtained your goals for the cycle you wanted! I hope as well your training is going well!

[pt]

Hit the gym for a leg day;

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

And back tonight for another run.

[pt]

Have been looking at a program called 10x10-- losing ten pounds in days,streching this out to a 30 day thing, first ten days cut the cal intake to 950, next 10 days up it to 1200 cals and the last 10 days uping it again to 1500 cals. Then go into the halo/dmz cycle and uping the cals to 3000, would be some thing like a protien/carb cycle confusing the body into keeping more protien on board to help build more.

[pt]

Oh yes sunday!!!
This was supposed to be a rest day, however being so nice out side, I went for a run. Was one of the best runs to date.... Started the 10x10 today.... All I can say...... I'm hungry!!!

[pt]

Ah... Monday!!

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

Back tonight for cardio!

[pt]

Yesterday was legs,
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

Went back to the treadmill for a 3 mile run..

[pt]

Today is back;

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

Tonight back for more cardio- although it has been nice outside, so I might be running outside tonight!

[pt]

5 mile run last night, not the best of runs I have had.

Today; 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

Tonight back for more cardio!!

[pt]

aturday was legs day...

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

Went back in the evening for a nice run.... But not as far as I would have liked...

Sunday was going to be a reat day.... And I really tried hard to rest.. But went for a bile ride that lasted 4 hours.....