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StepMill 5 min warm up
Seated leg curl 30x60, 25x60x2 warm up
Standing Bi’s Preacher pad, 30x30, 30x12x3, 40x12x2
Reverse Hack 90x12x3
Seated Ab stationary legs 30, 40, 50x20 ea.
Kneeling Ham machine 30x12x3
Single Bi 2025, 30x12 ea. the elbow pad is at ear height, much different angle
Lying leg curls 20x12x3
Sunday:
Abduction Machine 85x20x2, 100x20x1 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 85x20x2, 100x20x1 ss/w
Forearms Standing Preacher Pad 30x20x3 palms up
Seated Calf Raises 105x20, 80x20x2 ss/w
Wrist curls palms elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 40x20x3
Great weekend with the family and I got all my workouts in. Took Blood Shot Sat. felt great and strong in the gym and plenty of energy for the rest of my crazy day. Ate some crappy food though, chips, salsa and a hot dog. Probably pay for that for a couple days.
Tore it up today and by the end my forearms were so pumped they weren't looking very ladylike.
Day off the gym tomorrow.
Tuesday and Wednesday were the worst I have has in many months. Totally wrecked after the tournament and woke up looking 5 years older on Wed. Realized today that I was totally dehydrated and unable to recover. Skipping meals and vitamins while laying in bed didn't help me get better. Learned a lot about how and why my body shut down over the past 2 days. Will be remembering how bad it can get when the plan is abandoned for just a short day or two.
Monday Pathetic:
Row machine warm-up
Quad Machine 40x60x3
Got called to meet a contractor thank God. I was literally just lying on the gym floor.
Tuesday terrible:
5 Minute Step-Mill warm-up
Ham Machine 25x60x3
Preacher Bi's 20x30, 30x12x2
Deads 40x12x3
Rolled, no abs
Kneeling Hams 20x12x3
Pretty much gave up and watched Rake finish then laid in bed all day until I had to go to a funeral.
Sounds like you need some rest and recovery time. Hope you feel better.
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Totally self inflicted buddy. There are some Vodkas I just should not drink. After the tournament there were half bottles everywhere I picked up. Today I am fine and will post a descent workout for today. Thanks for caring.
StepMill 5 min warm up
Seated leg curl 75x60x3 warm up
Standing Bi’s Preacher pad, 25x30, 25x20, 35x12x2
U-Tread Hack 90x12x3, feet at the top of the tread
Slant board Ab work, Oblique work
Rolling
Kneeling Glute machine 50x12x3
Reverse curls on pad 20x20x3
Lying leg curls 40x12x3
Sunday:
Abduction Machine 85x20x2, 100x20x1 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 85x20x2, 100x20x1 ss/w
Forearms Standing Preacher Pad 30x20x3 palms up
Seated Calf Raises 105x20, 80x20x2 ss/w
Wrist curls palms elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 40x20x3
Got 3 good workouts in this week after a train wreck to start with. The good w/o were in an old gym with different equip. Forgot how that Glute machine kicks my butt. Hams were killing me after the lying leg curls. The oblique work I did felt like I broke some lower ribs so; very affective.
Hypers 12x3
Incline bench press 45x12x3
Across bench Pull Overs 25x12x3
Standing DB Shrugs 20x12x2, 17.5x12x1
Fly machine Chest 40x12x3
Rear Delt 25x12x3
Lie down Crunch bench 12x3
Roller Work
DB Flat bench presses 20’sx12x3
Counterweight Pull-Ups 70# CW x12x3
Chest press machine 35x12x3
Felt weak today especially at first but got a good session in anyway.
Tuesday:
Quads/Tri’s
5 min StepMill warm-up
Leg extensions 40x60x3 (10 lower, 10Upper, 10 full range)
Counterweight Dips 70# CWx12x3
Hack 90x12x3
Seated Ab machine 12x4
Roller Work
Single leg extensions 30x14, 40x12, 50x12 left, 30x12, 40x10, 50x10 right
V-Bar press downs 30x12x3
Seated press machine 100, 115, 130x12 ea.
Wore my neoprene waist trimmer for the first time in months. Just trying to start something new and see if I get some different results. I was hot and sweating from the start. The trimmer is a double edge sword for me, I feel that I forget to hold my abs in as much as usual because of the support, usually my vanity of not showing a big waist keeps me sucking in the whole time. But it gets me very hot and sweaty.
Wednesday:
Biceps/ Hams
StepMill 5 min warm up
Seated leg curl 40x60x3 last 20 reps had to drop weight to 25. different foot positions killed me along with my hurting quads being squashed by the pad
Standing Bi’s Preacher pad, 35x30, 35x12x4 different hand positions on the bar
SL Deads 40, 50, 60x12 ea.
Lying Ab machine 20x3
Rolling made me feel sick to my stomach
Kneeling Glute machine 30, 40, 50x14 left, x12 right
HS Plated Bi machine 25x12, 35x12x2
Lying leg curls 40, 50, 60x12 ea.
Took DVST8 Crimson PW and wore my neoprene waist trimmer, super hot once I got started. Very focused today and got in some great work. Hams and arms got a pump today and felt spent when I left for home.
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