[thug_life]

Great work Banshee lookin good. impressive lifts

[Banshee20]

Originally Posted by thug_life

Great work Banshee lookin good. impressive lifts

Thank you thug_life. I appreciate the compliment! :emot-wayc

We were out of town this weekend for my Grandpa's 90th birthday party...which was awesome, kind of sad too though because that was the weekend I was supposed to compete. Oh well though...April show it is. :) Anyways, this weekend I got in a couple of runs about 30 minutes each and did some bodyweight exercises, core and push up type stuff.

Tuesday
November 15th

Back

BW Pull Ups
10
8
6
5 + some negatives

Supersetted with:
Reverse Grip Lat Pulldowns
90lbsX14 reps
80lbsX14 X 2 sets

Weighted Back Extensions
25lbsX14 reps X 3 sets

One Arm DB Row
50lbsX10 reps ea. X 3 sets

Supersetted with:
T-Bar Row
45lbs X 14 reps
55 lbs X 12 reps X 2 sets

Did abs and ran

Banshee


EDIT: Lats are sore already so Im pretty excited about that. I havent been able to do pull-ups for a while. However, now my low back is a bit sore again...think the pull ups may have been the root of the pain in the first place. Im happy I pinpointed it at least.

[ryanmalone43]

Good lookin lifts banshee, you have awesome variation in your workouts. Goodluck with everything bro.

[JDF]

Not a good idea to be calling a lady bro....

[Banshee20]

LOL JDF.

Originally Posted by ryanmalone43

Good lookin lifts banshee, you have awesome variation in your workouts. Goodluck with everything bro.

Thanks for the encouragement and compliment RyanMalone!
Yeah JDF is right, Im a chick...definitely not a bro! Its cool though, dont even worry about it. Im sure the avatar threw you off anyways...thats my husband though, not me!!
Heres me:



and lol @ this one....

[Banshee20]

Dang it all....I have the worst sore throat. Its making me upset. If its not one thing its another!!! I think its touching all those dirty weights and machines all day, wash your hands people! jk

Wednesday
11/16

Chest

Flat DB Bench
40lbs X 14reps
45lbs X 14 reps X 2 sets

Hammer Strength Incline
70lbs X 12 reps X 3 sets

Incline DB Flyes
35 lbs X 12 X 3 sets

Stability Push Ups(on one of those Bosu Balls(half ball) that everyone makes fun of. lol

17
15
15

Thats all for today...feeling tired like Im getting sick.

[robcardu]

Originally Posted by Banshee20

this is great...... :hot:

[skywalker]

Nice pics Banshee, the back-double bi is sick! Keep training hard and good luck with football!

[Banshee20]

Originally Posted by robcardu

this is great...... :hot:

Thanks Robcardu, youre too kind! :) I thought it was pretty funny especially with that shirt on and all. lol

Originally Posted by skywalker

Nice pics Banshee, the back-double bi is sick! Keep training hard and good luck with football!

Thanks Skywalker! I appreciate it. :)

I missed posting yesterdays workout so:
Thursday
11/17
Legs

Front Squat
95lbs X 12 reps X 2 sets
115lbs X 10 reps

Leg Extensions
115lbs X 14 reps X 3 sets

Single Leg HS curls
35 lbs X 14 reps ea X 3 sets

Body Weight Squat jumps
15 reps X 3 sets
---gosh these are fun



Friday
11/18
Shoulders and Biceps

Seated Arnold Press
30lbs X 14 reps X 3 sets

Standing BB curls
50lbs X 14 reps X 3 sets
-kept it strict

Single Arm Front shoulder raise
20 lbs X 12 reps each X 3 sets

Standing Hammer curls
30lbs X 8 reps X 3 sets

Single Arm Side shoulder raise
20 lbs X 12 reps ea X 3 sets

Concentration Curls
20lbs X 13 reps ea X 3 sets
-squeezed these at the top with my opposite hand, always makes my bis so sore

Lying Rear Delt raises
25lbs X 12 reps
20 lbs X14 reps X 2 sets

Standing Hammer Strength Shrugs
110lbs X 14 reps X 3 sets



Banshee

[Banshee20]

Saturday
11/19
Triceps/Abs at home

Triceps Kickbacks
15lbs X 14 reps X 4 sets

Triceps Overhead Extensions
30 lbs X 14 reps X 3 sets
-really dont enjoy these but I didnt have too many options

DB Skull Crushers
25 lbs X 14 reps X 4 sets


Abs

Ab Wheel
15 reps X 3 sets

Reverse Crunches
25 X 3 sets

Toe Ups

25 X 3 sets

I got a suprisingly good tricep pump by holding each of the concentric contractions for a bit longer than usual.

Banshee

[Pain]

<-------- :love05:

[Banshee20]

Thanks very much Pain, thats cool. :) :shy: Im crazy sometimes, hehe.

[Flex]

I hate lying french presses with dumbells :|