End of May and Beginning of June Updates

Wednesday, May 30, 2012 OFF

Rest day

Thursday, May 31, 2012 LAF ASH

Quads

Leg Extension: 65x10, 90x10, 105x10

Front Squat: 55x10, 75x10, 110x8, 120x8, 130x8

Sumo DB Squat: 60x10, 90x10, 110x10, 125x10

Split Squat: 120x12, 130x12, 160x12

Leg Press: 180x20x2

Calves: 180x10, 230x10, 250x10, 270x8

No cardio today officially. I did walk 45 minutes on the beach though – just a leisurely stroll.

Maxed out DB weight on sumo squats.

Smith machine split squats and calf raises

A guy at the gym saw 230 on the Smith machine and asked me if I wanted the plates off and he started to remove the 25 on the opposing side from me. I said “Off? No, I want them on.” He said “Oh really? Wow! God bless ya.” I just laughed and said thanks.

Friday, June 1, 2012 LAF ASH

Chest and Triceps

Incline DB Press: 15x15, 25x10, 35x8x3

Bench Press: 65x12, 85x8, 95x8

Push Ups: 10x3

Triceps Pressdowns: 50x12, 70x12, 80x10, 90x7

Lying DB Extensions: 10x12, 15x12x2

1 Hand Pressdown: 20x12x2

Cardio: HIIT 8x20, core and stretch

1 hand pressdown done on the Startrac cable towers instead of the Freemotion machine – someone was babysitting it.

I have been back on plan all week and my weight today was 130.9.

Saturday, June 2, 2012 EXF

Back and Hamstrings

Lat Pulldown Wide: 60x12, 80x10, 100x8x3

Deadlifts: 95x10, 135x8, 165x8, 190x1, 135x8x2

DB Bench Row: 25x10, 30x10x2

Seated Row: 30x10x2, 30x12

Leg Curl: 50x10, 60x10, 70x10, 80x10

Single Leg Curl: 20x10x3

No cardio today. But I did walk around the tailgaters in the concert lot for 3 hours today.

This was a very disappointing workout. I went for 190 on deads and I barely got it up. I reduced the weight to 185 and I could not get it off the ground. This was very frustrating – especially after such a great dead workout last time when I hit 200. I was thrilled for that. Today, I was pissed and upset. I almost cried. But I did not throw in the towel and I really want to quit right there. Instead I just kept going with the workout and trying to push harder through other weights or get more reps in. I did it. I did not quit and for that I am happy. My take away is that I did not give up.

Weight was 130.9 today, hips: 35, waist: 27.5, chest 35.5

Sunday, June 3, 2012 EXF

Shoulders and Biceps

Seated Bar Press: 25x12, 25x10 55x8, 60x8, 65x5

Seated Side Lateral: 12x10, 15x10x2

Front Raise: 5x12, 8x12x2

SS Rear Delt Raise: 10x12, 12x12x2

BB Curl: 25x10, 45x6, 50x5, 50x4

Rope Curl: 35x12, 70x10, 75x10

Concentration Curl: 15x12x2

No cardio.

Weight was 132 this morning. Not sure how that happened. I tested the scale and I got 3 different numbers. I tested it with cans of soda and compared to my food scale and it was off. I am convinced this scale is faulty so I will have to get a new one and see what the real weight is next week. L

Just as a side note – I have big changes coming up in my life. This includes a move out, break up, and I am going to the beach. More details will follow in the future, but I am planning to leave this upcoming weekend. This is not public knowledge. None of this will affect prep and my goals.