Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
WARMUP
-Circuit of 15 pullups and 25 dips... 2 sets of each
1. Smith Machine CGBP
135 x 20
225 x 15
275 x 10
315 x 8
275 x 12
225 x 20
---alternating with---
1. DB Curls
45's x 12
55'x x 10
65's x 12 (hammer)
75's x 8 (hammer)
70's x 10 (hammer)
50's x 12
2. Weighted Dips
+45 x 20
+90 x 15
+90 x 15
+90 x 15
+45 x 20
---alternating with---
2. HS Preacher Curls
90 x 15
115 x 12
115 x 12
115 x 12
90 x 15
3. BW Dips/Chinups
40/20
Great workout today... two weeks ago I was doing 275 for 8, so I'm pretty happy with my progress so far. Everything felt light today! One week in and so far I feel like my strength, stamina, and recovery have been way up. Legs tomorrow.
-Circuit of 12 ring pullups, 30 feet-elevated pushups, 20 hyperextensions, 20 decline situps... 3 sets of each
1. BB Squats
135 x 15
185 x 12
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
---superset with---
1. Leg Extensions
90 x 20
90 x 20
90 x 20
90 x 20
90 x 20
---superset with---
1. Jump Rope (yes, not a typo lol)
5 sets of 100
2. BB SLDLs
135 x 20
185 x 15
185 x 15
185 x 15
185 x 15
185 x 15
---superset with---
2. Leg Extensions
90 x 20
90 x 20
90 x 20
90 x 20
90 x 20
---superset with---
2. Jump Rope
5 sets of 100
Good leg workout w/ some cardio aspects thrown in. I've been slowly bumping the weight up on squats, and I've been using things like supersets and decreased rest times to get a good leg workout without putting too much stress on my lower back. Jumping rope is an easy way to keep my heart rate up and work my calves a little at the same time.
WARMUP
-Circuit of 15 pullups and 25 dips... 2 sets of each
1. Incline BB Bench Press
135 x 20
185 x 15
225 x 12
275 x 6
295 x 3
295 x 3
295 x 3
225 x 15
---alternating with---
1. Decline Situps
6 sets of 20 reps
3. Weighted Dips
+45 x 20
+90 x 15
+135 x 10
+45 x 25
---alternating with---
3. DB Lateral Raises
35's x 15
40's x 15
45's x 12
30's x 20
Great chest/shoulder workout this morning... strength/endurance were way up. I haven't gone over 275 on incline bench in awhile, so I'm pretty happy with 3x3 w/ 295. I breezed through some machine presses and shoulder presses, and I still had alot in the tank for weighted dips and DB laterals. Its been a looooong time since I went over 2 plates on dips, mainly because of my shoulders, but I had no issues with them today and 3 plates felt great. Back workout tomorrow...
Also, my weight has been 204-206 the past few days... starting weight was 200-202, so it will be interesting to see what my bf% is at the end of this log.