Shoulder presses 1 warm up set and 4 working sets. 12/10/8/7
Side leterals 4 sets 12/10/10/8
Rear delts sitting 4 sets 15/12/10/10
Basically the pump was great i felt my shoulders blowing but my left shoulder was aching for some reason...
I went for pretty much high reps today didn't feel like going down to 4 range felt more stimulation on my shoulders with higher reps... basically i dont write the wight cause it's not that important for me.
Triceps -
Started off stright away
Skull Crushers 4 sets 12/10/8/6
Triceps pushdown 4 sets 12/10/8/8
Tricep dumbell over head (cant remember exactly the name) 3 sets (killed me)
Abs
2 sets of wighted machine 30/25
1 set of wighted cable abs 15
and 1 set for lower abs...
basically 1 min rest between it all.
stratching, drank my shake (ON whey 2 scoops with dextrose)
Went home. (whole thing took about an hour and a half)
Alright, just got back home, I came pretty pumped and ready for this leg day unlike the past few weeks... which i was damn tired from school/work.
1- Squats 1 warm up set (15) 4 working sets 10/8/8/6 feeling after the second set was crap, i felt great (muscle wise) but my heart rate and sweat friggin annoyed.
2- ST Deadlifts 4 working sets 10/8/8/6 (120 kilos)
3- Hamstring machine 4 sets 15/12/10/8 I couldn't walk to say the least took me some time to get back to my normal walk...
4- Quads on the machine 4 sets.
Today It's a day off for me, time to give the body some rest i think i went 5 times this week, i aint keeping track on nutrition today too, i mean ill eat like 200 grams of protein but i ate some ice cream etc' i wanna cheat a little i feel i need it after a hard week.
Alrighty have a nice weekend everyone.
__________________
You fight, you die, you fight again. (Thanks for the Sig PI)
Oh the fun moment has come... (this is getting tiring now i understand Pain lol)
Started with some pushups to warm up chest and shoulders a lil.
1- Incline Db's 1 warm up 4 working sets 10/10/8/6
2- Chest machine (forgot exact name and irrelevant) 4 sets 12/10/8/6
3- Cable Cross's 4 sets 12/10/8/6
Biceps
warm up with 10 kg's db's standing...
1- Standing curls with an ez bar 4 sets 12/10/8/5
2- Sitting curls DB's of 18 kg's 10/8/8/6 (each hand of course so like 20 if 1 hand at a time which is what i did)
3- Preacher curls on a couch 3 sets none stop 1 hand at a time with 14 kg's 10/10/10
(burned my ass)
Abs (the usual see above)
And I went home on foot (my legs are sore like hell from last leg day...) no idea how i trained today...
__________________
You fight, you die, you fight again. (Thanks for the Sig PI)
lookin foward to it
