Thursday, September 22, 2011


Back and calves workout:

A good workout, but was still a bit sore from the previous quad training. And from that the low back was tight so I didn't go crazy over the t bar rows. Other than that, all gains were made in weights and reps. Solid pump going on.

Pullups: 5 sets
T bar rows: 2 warms, 135/15,15,15
Lat pulldown under: 2 warms, 130/10 135/9
Db bent over row: 2 warm, 75/12,11
Db pullover: 75/14
Calf work 2 warms, 90/15,16,14 2 drop sets

25 min cardio


Chest and triceps.

Great workout today and nailed it. Just felt great today and well rested.
Added a couple of sets here and there for the extra push.

Flat db press: 4 warms, 100/2 107/3,3,3,4
Chest dips: 2 warms, 4 chains/10,9 drop set
Slight in bench: 2 warms, 155/8,8 drop set
Db fly: 45/12, 50/11
Db ext: 1 warm, 25/8 30/7,6 drop set
Tricep pressdown: 50/8 60/10,11
Ab work: 5 set

25 min cardio

Carb wave dieting is working fantastic for myself over the last 7 weeks. Maintaining a nice level of leaness and strength and energy is great.

Will have two days off, Fri and Sat, doing a mini trip with the family!

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