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60 minutes straight StepMill. Can't remember the last time I have done 1 hr. of cardio so I have to attribute that to the DVST8 Crimson. Great session and super happy about it.
Starting to get it together for the spring season. A few tweaks to the diet and I'll be right on track. Plenty of steady energy over the past week and working a lot instead of sitting around like I'm retired. Had a slight headach for the past 2 days but sure it's because I have abandoned my 5 o'clock cocktails.
Quads/Tri’s
5 min StepMill warm-up
Leg extensions 40x60x3
Counterweight Tricep 75 cw, 20x3
Hack 0x4+5 bottom halves x3 to the stops (1st set) 90x12x2
Seated ab machine 20x3
Roller Work
Single leg extensions 40x20 inside, 50x16 outside, 60x12 center, Different leg positions to work all the way around my thigh which was on fire
Single arm Tri machine 30x20, 35x16, 40x12 wiped out
Seated leg press 70, 85, 100 x12 ea.
StepMill 5 min warm up
Seated leg curl 40x60x3, (20 top, 20 bottom, 20 full range) each set, feel the burn
Preacher pad 25x30, (10 bottom, 10 top, 10 full range) 30x12, 40x12
Deads 50x20, 60x16, 70x12 good stretch on these
Lie down crunches 20x1 full range, 50 upper half 50 lower half, 20 full range
Kneeling leg curl 40x16, 50x12, 30x20 ea.
Rope bi’s 15x16, 25x12x2
Lie down leg curl 40x16, 55x12, 70x8
I have a wild hair, never cared about my lift weight before as long as my looks improve. All of the sudden I want to know how much I can bench press. Today was great and terrible at the same time. Rake just wants me to push the weight once and insists that 115 is the target. My mind has 95 for a few reps, so today was a struggle. He insists that my mind failed not my muscles. I need HELP to figure out this new mindset.
Chest and Shoulders
Hypers 12x3
Bench Press 45x5 warm-up, 95x1 Rake stopped me, 115 FAILED, 45x35
Pullovers 30x20x3
Dumbbell shrugs 20x20, 25x20x2
Fly Machine 55x20, 70x16, 85x9
Reverse pec deck 40x20, 55x16, 70x10
Slant board Ab work
Roller work
Decline Bench Press 45x12, Rake insists I can do 115, tried and FAILED, 95x7 help on 8, 105x2 help on 3
Smith machine BH 0x12x2, 10x20x1
Machine Chest Press 75x20, 100x16, x115x12
Great day in the gym! Strong and happy. Just feeling good overall even when I went to bed last night just thinking about how great I've been feeling the past few days.
5 min StepMill warm-up
Leg extensions 40x60x3
Tricep machine 70x20, 75x16, 80x12
Hack 0x20 to the stops, 90x12x2
Seated ab machine 20x3
Roller Work
Single leg extensions 30x20, 40x16, 50x12
Overhead rope cable Tri 30x20, 35x16, 40x12
Seated leg press 70x20, 85x16, 100 x12
Good steady day no problems. Very sore all over probably because of so many training days in-a-row. Still feel great and ready to go tomorrow.
Is that a challenge? You must have heard about my woefully flat butt. Tomorrow is Ham day so I may go the extra mile and work them in. I'll get that 'crippled girl' effect. Very Sexy!
StepMill 5 min warm up
Seated leg curl 30x60x2, 40x60x1 (20 top, 20 bottom, 20 full range) each set
Preacher pad 25x30, (10 bottom, 10 top, 10 full range) 45x21, x 17
Walking lunges 24 steps
Reverse Hack 90x20, 180x16, 270x7
Seated ab machine 40x20x3
Walking lunges 5 steps oops.
Kneeling leg curl 40x16, 50x12, 60x8 ea.
Bi machine single arm 20x12x2, x8x1
Lie down leg curl 60x20, 70 x16, 80x12
Feeling a bit worn out but by the time I started everything got rolling along quickly. Tried those lunges and pulled my left quad on the 29th step. Rake reminded me that I'm not 30 anymore. Also on the last bicep lifts my triceps are so sore it hindered me.
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