JustLift's Return to the US- Training Log

**justlift32** · 06-03-2008, 01:02 PM

^so essentially you were just being a post whore. NICE!

haha

**justlift32** · 06-03-2008, 05:47 PM

Training 6/3/2008

Chest/Triceps/Abs

Incline barbell press 4x10, 10, 8, 6: 115, 135, 155, 165
Flat db press 3x10,8,6: 70, 80, 80
Dumbbell pullover 3x10,10,8: 50, 60, 70
Flat db flyes 3x12,10,10: 30, 35, 40

Close grip bb press 3x10,10,8: 95, 115, 125
Dips 3x10,10,10: bodyweight, 15lb db, 15lb db
Reverse grip bar pressdown 3x10: 45, 50,50

Rope Crunch 3x15: 100, 120, 120 superset with hanging leg raises 3x10
Leg raises off bench 2x15

NO cardio today, my groin is still causing some discomfort. My diet is spot on so I am not worried that much. I'll start back with the cardio tomorrow.

**justlift32** · 06-05-2008, 07:36 AM

Training 6/5/2008

Legs and Bi's- I had to train at 5 am and was a little tired, it is weird if you aren't used to it. I was rushed for time, 30 sec rest between sets, it was one hell of a workout

Front Squats 4x10,10,10,8: 115, 125, 135, 135
Leg Press 4x15,12,10,8: 2 plates, 3p, 4p, 5p (narrow stance)
Leg Extension 3x12, 10,10: 70, 80, 90

Barbell Curl 3x10,8,8: 65, 75, 75
Brachialis Curl 3x10 30, 30, 30
Plate Curl 3x10: 35, 35, 35

Ill post diet later tonight.

**allstar** · 06-05-2008, 03:48 PM

how was your cardio, did you have the eggs and banana?

**justlift32** · 06-05-2008, 10:40 PM

i didn't do cardio, my legs were beat. i trained instead and am saving cardio for tomorrow morning after I do shoulders.

**justlift32** · 06-09-2008, 05:25 PM

Haven't updated in a few days, I was away for the weekend.

Here's today...

Training 6/9/2008
Shoulders/Traps

Warmup-Cuff Complex, 2x30 db press

Push Press 3x10,10,8: 95, 115, 135
Arnolds 3x8-10: 40, 40, 45
Upright Rows 3x10,10,8: 75, 95, 105
Rear-Delt Flyes on Incline 3x10:15
Standing Side DB Laterals 3x10:20, 25, 20

Barbell Shrug 3x15,10,8: 135, 225, 275
DB Shrug 3x10,10,8: 70, 80, 90

Diet is on point. If i can get someone to take pictures or get my hands on a camera, I will post some pics. Based on how this week goes, I may end my cut. If not, I will end it next week.

**allstar** · 06-09-2008, 05:34 PM

i gotta see some pics

**justlift32** · 06-09-2008, 05:49 PM

Depending on when I end the cut, I'll post some pics. I am not that low BF right now, but low enough that I am happy. I don't want to drop to much weight, so I will stop eventually.

**justlift32** · 06-10-2008, 10:28 PM

NO Training today, just AM Cardio on the track

60 yard sprints x 8 w/ 1-2 minute rest time.

**allstar** · 06-11-2008, 12:52 AM

did you have to eat on the run?

**justlift32** · 06-11-2008, 12:05 PM

i got all my meals in, and doing the same today. What do you mean?