Saturday, July 7, 2012 LAF MGV
Back/Calves/HC
Lat Pulldown Wide: 60x10, 75x10, 90x10, 105x8, 90x6, 75x6
Bent Over Row: 65x10, 95x10, 120x8, 105x8, 95x8
1 Arm Cable Row: 30x12, 35x12, 40x12
Deadlift: 135x15x3
Calf Work: 90x15, 140x15, 160x15, 180x15x3
Cardio: Stairmill HIIT 12x20 Core and Stretch
Deads – warm up 95x10
Smith Machine calves
1 arm cable row - small Life Fitness tower with “lighter”
option; vertical grip
Drop sets rotation
Sunday, July 8, 2012 LAF MGV
Shoulders/Hams/Abs/MC
Side Lateral: 5x12, 8x12, 10x10, 20x6, 10x8, 8x8
Incline Delt Press: 20x8, 30x8x3
Upright Row: 25x12, 35x12x3
Front Raise Plate: 25x12x2
Stiff Leg Deadlift DB: 35x8, 45x8, 55x8, 35x10
Leg Curl: 50x10, 60x10, 70x10, 75x10
Abs: SS Long lever leg lifts with hip thrusts and 3 lb
oblique twists
Cardio: 30 minute bike
Seated leg curl since this gym has no lying leg curl
Drop sets in rotation
Check in today: Weight: 124.9, Chest: 35.0, Waist: 27.0,
Hips: 34.0
Monday, July 9, 2012 LAF MGV
Arms/MC
Hammer Curl: 10x12x2, 20x6, 15x6, 10x6
Close Grip Bar Curl: 25x10x2, 30x8, 35x8
1 Arm Cable Curl: 20x12x3
Triceps Press (Short): 40x12, 50x12, 70x8, 45x8, 20x12
Lying Bar Extension: 25x10, 30x10x3
1 Arm Rope: 20x12x3
Cardio: Spin bike HIIT 12x20, core and stretch. This was
something new for me to try – spin bike HIIT. Well it was definitely different
and very tough, but I ill give this another go in the future.
Posing Practice 15 minutes
Drops sets in rotation
Tuesday, July 10, 2012 OFF
Rest! LC
Wednesday, July 11, 2012 LAF MGV
Quads/HC
Squats: 45x15, 95x10, 135x10, 155x5, 165x5x3
Leg Press: 180x10, 230x10x3
Leg Extension: 60x12x4
Step Ups: 10sx12x3
Abs: SS hanging knee raises with bicycle 20x1
SS crunches with bicycle 20x3
No cardio
Step ups 16 inch step height
Leg Press: 45°
and +118 sled weight
Stopped hanging knee raises because I felt discomfort and
pulling in my incision areas and I was not liking that. Back to regular
crunches.
Worked in the ab work with the Step Ups during rest between
sets.
Feeling super string today and so I was just going to go
with it – take advantage of these days when they come at this point and do a
great workout.
Thursday, July 12, 2012 LAF MGV
Chest/MC
Flat bar press: 45x15, 50x12, 65x10, 85x6x3
Incline DB Press: 20x8, 30x8x3
Slight Incline DB Fly: 20x12x3
Uneven Push Ups: 12x3 on each arm
Cardio: Flat sprints HIIT 12x20 and stretch
Friday, July 13, 2012 SSF
Back/Calves/HC
Lat Pulldown Wide: 50x12, 60x10, 70x10, 90x6x3
Bent Over Row: 65x10, 95x10, 120x8, 100x8, 70x8
1 Arm Cable Row: 35x12, 50x12x2
Deadlift: 135x15x3
Calf Work: 100x15, 120x15, 150x15, 170x15x3
Cardio: 30 minute run and some walking through town. Feeling
really energetic during the run and really going at it. Too late in the day for
going to the beach and then doing my normal walk there.
Posing practice: 20 minutes
Those deads are getting tougher at 135, but I don’t want to
decrease the weight because I like lifting 135 off the ground with the 45 lb
plates on the sides. The height works well for me. So I am going to keep at 135
and get it done.
Smith Machine calves
1 arm cable row: small Precor cable tower, horizontal grip
Check in today: pictures sent; weight 123.3; Chest: 35;
Waist: 27, Hips: 34 Nice!
Looking very lean and my abs like to show up in the mornings
and sometimes in the afternoons and evenings. Regardless I am looking hard and
seriously sculpted.
Saturday, July 14, 2012 SSF
Shoulders/Hams/Abs/MC
Side Lateral: 5x15, 8x12, 10x10, 15x6x3
Incline Delt Press: 20x8, 30x8x3
Upright Row: 25x12, 35x10x3
Front Raise Plate: 25x12x2
Stiff Leg Deadlift DB: 35x8, 45x8, 55x8x3
Leg Curl: 40x10, 50x10, 70x10x2
Abs: SS Long lever leg lifts with hip thrusts with cross
body crunches no legs – just elbow to knee.
Cardio: Incline walk HIIT 12x20; horrible session. I think I
zapped all my energy during yesterday’s run. Lesson learned: when I am supposed
to do low intensity, keep it to low intensity and save the strength for another
workout.
Posing practice 15 minutes
Had to drop either the weight or the reps to get through the
workout – very drained. I am not happy
about this, but now I know for the future.
Not a good beach day today – cloudy and rainy boo!
Sunday, July 15, 2012 SSF
Hammer Curl: 10x15x2, 20x6x3
Close Grip Bar Curl: 25x10x2, 45x5, 35x8x2
1 Arm Cable Curl: 20x12, 25x12x2
Triceps Press (Short): 40x15, 60x12, 80x8x3
Lying Bar Extension: 25x12, 30x12x3
1 Arm Rope: 20x12x3
Cardio: 30 minute bike – very tired session today. But the
weight work was better than yesterday.
All cable work done on the Icarian tower system.
Accidentally put the wrong plates on the bar for close grip
curls and I was wondering why I could not get through the set – total
miscalculation. So I got in an extra set there at a heavy weight. Switched out
the plates and finished the sets at the right weight.
Not a good beach day today – no time, had too much stuff
going on today.
Monday, July 16, 2012 OFF
Rest! LC
This was a toughy – I ended up eating all of my meals pretty
much at once at the end of the day, except for 2 meals eaten earlier in the
day. So seeing as how I wanted to get up early and I had no food left, I
decided to take a Unisom. Spent the day at the beach and took a lot of naps.
Great day for it.
Tuesday, July 17, 2012 SSF
Quads/HC
Squats: 45x15, 95x10, 135x10, 165x5, 145x8, 125x10
Leg Press: 180x10, 230x10x3
Leg Extension: 40x12x4
Step Ups: 15sx12x3
Abs: SS combo upper/lower crunches and bicycle
Cardio: walked on the beach for 60 minutes – took a few swim
breaks. I did not bring my phone with me so I could go in the water. I walked
60 blocks total at a pretty good pace so I am happy for that.
45°
leg press this time.
16 inch step height for step ups
Feeling woozy today from sleeping pill – won’t be taking one
of those again unless I absolutely have to. Naps on the beach. Spent about 7
hours there today.
Wednesday, July 18, 2012 SSF
Chest/MC
Flat bar press: 45x15, 55x12, 65x10, 85x6, 65x10, 45x15
Incline DB Press: 20x8, 30x8x3
Slight Incline DB Fly: 20x12x3
Uneven Push Ups: 12x3 on each arm
Cardio: Crossramp HIIT 12x20. I actually was able to get one
of these so I could try this instead of running or spin bike. It was ok – I
have to jack up the intensity if I can next time. Napped on the beach again today
– spent about 4.5 hours there today. Then I had to come back to the house and
start getting things ready for an early departure tomorrow.
So of course this evening I just had to go and slam my foot
into the under carriage of the recliner. I was walking in the dark and I
literally walked right into it and my right foot slammed up into where all the
springs are. It was loud and shocking. It only stung a minute, but of course I
was worried about my foot being broken. Luckily I don’t think it is. I put ice
on it and elevated it. The top part had a large lump on it, no discoloration
though. And after about 45 minutes of ice, the lump seems to be half the size,
thank god. I also took 4 Advil just to help the swelling. It does not hurt and
I can walk on it just fine, go up and down stairs, and I even jumped up and
down to test it. I am probably making a bigger deal out of this than necessary,
but at this point my perspective on things is clearly skewed. Hopefully it is a
distant memory tomorrow and I can back to business as usual. I am way too busy
for this crap.
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