Thursday, May 19, 2011

up time!!


Shoulder and bicep workout:

Nice workout and had solid increases through out. Exceeded what was called for. Mixed up the bicep work as I didn't want to lead off with hammers for the fact they still bother my forearm.

Db press: 2 warms, 65/2 75/2 80/5,5,5,8
Side lateral cable: 2 warms, 30/8,9
Front raise plate: 45 55 55
ss with Seated bent lat: 20 x 3
1 arm cable curl: 2 warm, 30/10,11
Hammer curl: 1 warm, 40/6 45/8
Bar curl: 1 warm, 95/8 105/12

Split cardio


Quad and calves

Was torn to train today for the fact of having to take off Friday and Saturday for the promotion of the show.
So, I did train as I really should have taken a rest day since my hams are still sore from two days back.
This was the test out round of 5s on the JN program for squats. Glad I got it done and mixed it up again because I
was short on time. Took out the front squats and did high rep leg press instead. My quads were pumped with a capital P.
Happy doing the 7 reps with the 350 and exceeding the goal of 5.
Solid training today, and looking forward to two off days. Even though I will be on my feet running a bodybuilding show! LOL

Squat: 4 warms, 250/3 290/2 310/1 330/1 350/7
1 leg leg press: 1 warm, 160/8 180/12
Leg press: 1 warms, 360/17,20
Leg ext: 1 warm, 80/9,8 drop set
Calf work: 6 sets

18 min cardio

Will be off 5/20 and 21.
Morning weight has average 154 this week. Just where I wan to be!!!
Strength is still All Out!!!

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