Tuesday: 9/3/2019 - Chest/Triceps
Was dragging a bit yesterday from not sleeping well the night before, but still got it done! Also hit up some cardio. It's been a rough last five days from a sleep perspective; therefore, I'll be only hitting up cardio today. Don't want to push it risking getting sick for the sake of training; especially, since I'm going out of town Friday =)
Pre-Workout:
Upper Band Stretching & Lower Static Stretching
Pre: Pump & Cuts
Post: Nitro, Creatine & Glutamine
Floor Press
135 Pounds - 10 Reps
225 Pounds - 5 Reps
**Add Wrist Wraps**
*275 Pounds - 12 Reps
*285 Pounds - 9 Reps
*295 Pounds - 6 Reps
2 Board Bench Press (Used BenchblokZ)
**Add Wrist Wraps**
315 Pounds - 8 Reps
335 Pounds - 6 Reps
355 Pounds - 4 Reps
Incline Bench Press
**Add Wrist Wraps**
245 Pounds - 12 Reps
260 Pounds - 9 Reps
225 Pounds - 15 Reps
4 Board Close Grip Bench Press (Used BenchblokZz)
**Add Wrist Wraps**
225 Pounds - 15 Reps
245 Pounds - 12 Reps
265 Pounds - 10 Reps
Cardio (at night after putting da bebes to bed) - Elliptical
Resistance Level 12: 30 Minutes at Low Intensity
GET SOME,
ALTERED BEAST
P.S: Cardio today!
Monday: 9/16/2019 - Shoulders/Biceps
G A I N Z!!!!!!!!!!!!!!!!!! Hit it hard yesterday!!! Felt gooooooooooood. We've got a tropical storm not too far from us and it's kicking up rain all week! Going to to be much cooler and enjoyable. Still anxiously waiting for the first cool/cold front =)
My favorite brewery has dropped their fall seasonal that is also my favorite beer! Been guzzling beer on the weekends to clear room for many sixers =)
Pre-Workout:
Upper Band Stretching & Lower Static Stretching
Pre: VICE & Pump
Post: Nitro, Creatine & Glutamine
Strict Behind the Head Press
Bar - 10 Reps
95 Pounds - 5 Reps
**Add Power Belt & Wrist Wraps**
*155 Pounds - 12 Reps
*175 Pounds - 9 Reps
*185 Pounds - 6 Reps
Seated DB Lateral Raises
37 Pounds - 12 Reps
37 Pounds - 10 Reps
37 Pounds - 8 Reps
Neutral Grip DB Front Raises (Both DB's brought up at the same time)
37 Pounds - 10 Reps
37 Pounds - 10 Reps
37 Pounds - 8 Reps
Overhead Press (All Sets belt less cause GAiNzZZZZZZ!)
**Add Wrist Wraps**
165 Pounds - 12 Reps
165 Pounds - 10 Reps
165 Pounds - 8 Reps
Barbell Shrugs (Oh yes....I USED DEM STRAPPZ cause MO GAINZZZZ!)
365 Pounds - 10 Reps
365 Pounds - 9 Reps
365 Pounds - 8 Reps
Barbell Curls
95 Pounds - 12 Reps
95 Pounds - 10 Reps
95 Pounds - 8 Reps
DB Hammer Curls (Both DB's brought up at the same time)
62 Pounds - 8 Reps
62 Pounds - 7 Reps
62 Pounds - 6 Reps
GET SOME,
ALTERED BEAST
P.S: Legs today!!!!!!
Tuesday: 9/17/2019 - Legs
Was very pressed for time so I ended hitting some super sets!!!!!! Felt gooooooooooooood. Even got in some cardio! Legs were thrashed and stupidly pumped. Was struggling to walk up the stairs, LOL! Now that is a sign of a solid Leg training session =)
Not seeing a lot of training going on at the FORVM! What's going on bitches??????????
Pre-Workout:
Upper Band Stretching & Lower Static Stretching
Pre: VICE & Pump
Post: Nitro, Creatine & Glutamine
Rackable Cambered Bar Squat (70 Pound Bar)
Bar - 10 Reps
160 Pounds - 5 Reps
**Add Power Belt**
*260 Pounds - 12 Reps
*280 Pounds - 10 Reps
*300 Pounds - 8 Reps
Reverse Band Rackable Cambered Bar Squat (70 Pound Bar)
**Add Power Belt**
350 Pounds - 10 Reps
370 Pounds - 9 Reps
390 Pounds - 8 Reps
Leg Press vs Bands (Used light bands) SS Sissy Squat
3PPS + Bands - 12 Reps
3PPS + Bands - 11 Reps
3PPS + Bands - 10 Reps
52 Pounds - 12 Reps
52 Pounds - 12 Reps
52 Pounds - 12 Reps
Seated Calf Raise SS Calf Raise on Leg Press
45 + 45 - 12 Reps
45 + 45 - 11 Reps
45 + 45 - 10 Reps
3PPS - 12 Reps
3PPS - 12 Reps
3PPS - 12 Reps
Cardio once we put the kids to bed
Elliptical: Level 12 resistance - 30 Minutes at low intensity
GET SOME,
ALTERED BEAST
P.S: Chest/Triceps today!!!!!!! Heading out of town tomorrow morning will post training next Monday!
Wednesday: 9/18/2019 - Chest/Triceps
Shoulders were still fried from last Monday's training so I kept the weights lighter and hit higher Reps! Felt good. Pump was awesome as usual =) It will be great to get back on a normal training/cardio schedule this week! Been stupid busy the last month.
*Had a blast this last weekend! Was hot as hell as no cool front has hit yet, but the birds were still flying all over the place! Good times. Can't wait to get back.
Pre-Workout:
Upper Band Stretching & Lower Static Stretching
Pre: VICE & Pump
Post: Nitro, Creatine & Glutamine
Floor Press
135 Pounds - 10 Reps
225 Pounds - 5 Reps
**Add Wrist Wraps**
*275 Pounds - 10 Reps
*255 Pounds - 12 Reps
*225 Pounds - 15 Reps
2 Board Bench Press (Used Benchblokz)
**Add Wrist Wraps**
275 Pounds - 15 Reps
295 Pounds - 13 Reps
315 Pounds - 11 Reps
Incline Bench Press
**Add Wrist Wraps**
225 Pounds - 12 Reps
225 Pounds - 11 Reps
225 Pounds - 10 Reps
4 Board Close Grip Bench Press (Used Benchblokz)
**Add Wrist Wraps**
255 Pounds - 15 Reps
255 Pounds - 12 Reps
255 Pounds - 10 Reps
GET SOME,
ALTERED BEAST
P.S: Back today!
Monday: 9/23/2019 - Cardio
Wasn't up for training yesterday so I just hit some cardio! Will train Tues-Thurs this week.
Cardio - Elliptical
Level 12 Resistance: 45 minutes at low intensity
GET SOME,
ALTERED BEAST
P.S: Back today!
Tuesday: 9/24/2019 - Back
Was pressed for time so I kept the session simple and bumped the number of sets per movement. Pump was awesome and I'm already sore everywhere =) stuck with 5 Reps and will continue to do so this three week wave increasing weight each week.
Pre-Workout:
Upper Band Stretching & Lower Static Stretching
Pre: VICE & Pump
Post: Nitro, Creatine & Glutamine
Deadlift (Used Texas Deadlift Bar. All Sets belt less for OBVIOUS reasons!)
135 Pounds - 10 Reps
225 Pounds - 5 Reps
315 Pounds - 5 Reps
*365 Pounds - 5 Reps
*385 Pounds - 5 Reps
*405 Pounds - 5 Reps
*425 Pounds - 5 Reps
Rack Pull (Used Stiff Bar. Pins set just below the knees. STILL Belt less but wit dem StRaPpZz!)
405 Pounds - 5 Reps
425 Pounds - 5 Reps
445 Pounds - 5 Reps
465 Pounds - 5 Reps
Fat Wide Grip Swiss Handle Pulldowns
160 Pounds - 20 Reps
170 Pounds - 15 Reps
180 Pounds - 12 Reps
190 Pounds - 10 Reps
Fat Double D Handle Low Rows
200 Pounds - 10 Reps
210 Pounds - 9 Reps
220 Pounds - 8 Reps
GET SOME,
ALTERED BEAST
P.S: Shoulders/Bi's today!!!
Wednesday: 9/25/2019 - Shoulders/Biceps
I'm enjoying this more simplistic version of training =) not enjoying that constant soreness but that just means GAINZ!!!!!! Plus we all live that way regardless =) Pump was on point.
Pre-Workout:
Upper Band Stretching & Lower Static Stretching
Pre: VICE & Pump
Post: Nitro, Creatine & Glutamine
Overhead Press
Bar - 15 Reps
95 Pounds - 10 Reps
135 Pounds - 5 Reps
**Add Power Belt & Wrist Wraps**
*135 Pounds - 15 Reps (this set was accidental)
*185 Pounds - 12 Reps
*195 Pounds - 10 Reps
*205 Pounds - 8 Reps
*215 Pounds - 6 Reps
*225 Pounds - 4 Reps
Klokov Press (All Sets belt less)
**Add Wrist Wraps**
95 Pounds - 10 Reps
105 Pounds - 9 Reps
115 Pounds - 8 Reps
125 Pounds - 6 Reps
Neutral Grip Front DB Raises (Both DB's brought up at the same time)
37 Pounds - 10 Reps
37 Pounds - 9 Reps
37 Pounds - 8 Reps
37 Pounds - 6 Reps
Barbell Shrugs (For extra GAINZ straps were used)
365 Pounds - 10 Reps
365 Pounds - 9 Reps
365 Pounds - 8 Reps
Barbell Curls
95 Pounds - 12 Reps
100 Pounds - 10 Reps
105 Pounds - 8 Reps
110 pounds - 6 Reps
GET SOME,
ALTERED BEAST
P.S: Legs today!!!!!!!