Week 3 Day 4

Last day of week 3. One more week before some changes. Finished strong.

Friday(4:00)

Pulls

Deadlift (10,6,3)warmup

10 reps @ 135lbs/ 6 reps @ 135 lbs/ 3 reps @ 135 lbs

Narrow Stance Deadlift(6 x 3)

6 reps @ 225 lbs/ 6 reps @ 225 lbs/ 6 reps @ 225 lbs

Wide Stand Deadlift (8 x 2)

8 reps @ 185 lbs/ 8 reps @ 185 lbs

Box Deadlift(8 x 2)

8 reps @ 185 lbs/ 8 reps @ 185 lbs

Seated Cable Row (8 x 2)

8 reps @ 175 lbs/ 8 reps @ 175 lbs

Bent over barbell row (10 x 2)

10 reps @ 135 lbs/ 10 reps @ 135 lbs

Lat Pull downs (10 x 2)

10 reps @ 100 lbs/ 10 reps @ 100 lbs

Standing barbell curls(10 x 2)

10 reps @ 65 lbs/ 10 reps @ 75 lbs

seated dumbbell curls(12 x 2)

12 reps @ 35 lbs/ 12 reps @ 35 lbs

week 3 day 3

So there is this girl that goes to the gym all the time. She use to work there as a trainer. She tends to talk to a lot of people. And she is ALWAYS talking to me and Anthony it seems. She has made some comments on my tattoo. When I was doing the kneeling rope crunch Anthony said she said “WOW” but I didn’t here it. Anyways the moral of this story is she was talking to the people on the hanging leg raises. Because of that when Anthony and I got there, someone was on it. So we moved on.  We did the next thing. Finished that. Same person still on it. Well to make a long story short, Hanging leg raises was suppose to be our 2nd exorcise and we finished everything else and they were still there. So we skipped them.

Thursday(6:30)

Ripped Abs

20 minutes treadmill

4 sets 15 reps

Kneeling Rope Crunch

15 reps @ rack(95 lbs)/15 reps @ rack/ 15 reps @ rack/ 15 reps @ rack

Machine Crunch

15 reps @ 50 lbs/ 15 reps @ 50 lbs/ 15 reps @ 50 lbs/ 15 reps @ 50 lbs

Twists(25 each side)

25 reps @ 50 lbs/ 25 reps @ 50 lbs/ 25 reps @ 50 lbs/ 25 reps @ 50 lbs( the weight will go up to a minimum of 70 next week)

week 3 day 2

I was still sick this day. That is TOUGH to do when doing legs. But again I pushed through to a great day.

Tuesday (6:30)

King squats

Squats(warmup)(10,6,3)

10 reps @ 175 lbs/ 6 reps @ 175 lbs/ 3 reps @ 175 lbs

Deep squat(6 x 3)

6 reps @ 225 lbs/ 6 reps @ 225 lbs/ 6 reps @ 225 lbs

Narrow Squat(8 x 2)

8 reps @ 315 lbs/ 8 reps @ 315 lbs

Wide Squat (8 x 2)

8 reps @ 315 lbs/ 8 reps @ 315 lbs

Leg Press 12 x 3

12 reps @ 720 lbs/ 12 reps @ 720 lbs/ 12 reps @ 720 lbs

Seated Calf Raise (12 x 2)

12 reps @ 180 lbs/ 12 reps @ 180 lbs

Calf Push Machine (10 x 2)

10 reps @ 230 lbs/ 10 reps @ 230 lbs

Week 3 Day 1

Weigh in: 290….The weight is falling. Slowly but surely. I think I should have no problem dropping to 285 by the end of the 8 weeks.

Bench Press (warmup) (10,6,3)(135 lbs)

Bench Press(6 x 3 sets)

6 reps @ 225 lbs/ 6 reps @ 225 lbs/ 6 reps at 225 lbs

Close-grip Bench press(8 x 1)

8 reps @ 185 lbs

Wide Grip Bench press(8 x 1)

8 reps@ 185 lbs

Incline dumb bell Press(8 x 3)

8 reps @ 80 lbs/ 8 reps @ 80 lbs/ 8 reps @ 80 lbs

Dips(10 x 2)

10 reps @ 140 lbs of help/ 10 reps @ 140 lbs of help

Peck Deck Flyes (10 x 2)

10 reps @ 210 lbs/ 10 reps @ 210 lbs

Skull crushers(10 x 2)

10 reps @ 110 lbs/ 10 reps @ 110 lbs

Tri Pressdowns(12 x 2)

15 reps @ rack(97.5 lbs)/ 15 reps @ rack

I was sick this day. Felt like crap over that weekend. But I was able to push through and put together a good day at the gym

Week 2 Day 4

Today is the day from hell in my current workout. Deadlifts are perhaps my least favorite exercise. I HATE them. BUT they work incredibly well. They build your core like nothing else.

Friday(4:00)

Pulls

Deadlift (10,6,3)warmup

10 reps @ 135lbs/ 6 reps @ 135 lbs/ 3 reps @ 135 lbs

Narrow Stance Deadlift(6 x 3)

6 reps @ 225 lbs/ 6 reps @ 225 lbs/ 6 reps @ 225 lbs

Wide Stand Deadlift (8 x 2)

8 reps @ 185 lbs/ 8 reps @ 185 lbs

Box Deadlift(8 x 2)

8 reps @ 185 lbs/ 8 reps @ 185 lbs

Seated Cable Row (8 x 2)

8 reps @ 175 lbs/ 8 reps @ 175 lbs

Bent over barbell row (10 x 2)

10 reps @ 135 lbs/ 10 reps @ 135 lbs

Lat Pull downs (10 x 2)

10 reps @ 100 lbs/ 10 reps @ 100 lbs

Standing barbell curls(10 x 2)

10 reps @ 65 lbs/ 10 reps @ 75 lbs

seated dumbbell curls(12 x 2)

12 reps @ 35 lbs/ 12 reps @ 35 lbs

Overall I have been extremely happy with my workouts. I am much further along than I thought I was. And I should easily make my goals that I have set for myself in the 2nd 4 weeks of this workout.

Week 2 Day 3

ok so I have slacked on posting my updates the last couple of days. However I did hit the gym, and hit it pretty hard, Thursday I went and I felt like I was going to puke. But I still went and did abs. I didn’t do the forearms, since this is a extra day. Anything I do on Thursdays in this particular workout is just icing on the cake. So here we go:

Thursday(6:30)

Ripped Abs

20 minutes treadmill

4 sets 15 reps

Kneeling Rope Crunch

15 reps @ rack(95 lbs)/15 reps @ rack/ 15 reps @ rack/ 15 reps @ rack

Hanging Leg Raises

15 reps/ 15 reps/ 15 reps/ 15 reps

Machine Crunch

15 reps @ 50 lbs/ 15 reps @ 50 lbs/ 15 reps @ 50 lbs/ 15 reps @ 50 lbs

Twists(25 each side)

25 reps @ 50 lbs/ 25 reps @ 50 lbs/ 25 reps @ 50 lbs/ 25 reps @ 50 lbs( the weight will go up to a minimum of 70 next week)

For feeling kinda sick going in, overall it was a good day.

Week 2 day 2

Well I officially weight in at 292 lbs. So I am still dropping the pounds. AND I am gaining strength. everything is working pretty good I have really been feeling good lately. So how did I do today? Here you go:

Tuesday (6:30)

King squats

Squats(warmup)(10,6,3)

10 reps @ 175 lbs/ 6 reps @ 175 lbs/ 3 reps @ 175 lbs

Deep squat(6 x 3)

6 reps @ 225 lbs/ 6 reps @ 225 lbs/ 6 reps @ 225 lbs

Narrow Squat(8 x 2)

8 reps @ 315 lbs/ 8 reps @ 315 lbs

Wide Squat (8 x 2)

8 reps @ 315 lbs/ 8 reps @ 315 lbs

Leg Press 12 x 3

12 reps @ 720 lbs/ 12 reps @ 720 lbs/ 12 reps @ 720 lbs

Seated Calf Raise (12 x 2)

12 reps @ 180 lbs/ 12 reps @ 180 lbs

Calf Push Machine (10 x 2)

10 reps @ 230 lbs/ 10 reps @ 230 lbs

Week 2 day 1

So what happened to week 1 day 4? Well Friday I forgot about going to a graduation until late in the day. I usualy wait for my cousin to get out of work. So a slip of the mind and I didn’t go.

As for today, I didn’t feel as strong as I did last week. But you have those days. Some days you feel great, some you don’t. Its the days you don’t that you really push yourself, and you make great strides. This is what I did today:

Bench Press (warmup) (10,6,3)(135 lbs)

Bench Press(6 x 3 sets)

6 reps @ 225 lbs/ 6 reps @ 225 lbs/ 6 reps at 225 lbs

Close-grip Bench press(8 x 1)

8 reps @ 185 lbs

Wide Grip Bench press(8 x 1)

8 reps@ 185 lbs

Incline dumb bell Press(8 x 3)

8 reps @ 80 lbs/ 8 reps @ 80 lbs/ 8 reps @ 80 lbs

Dips(10 x 2)

10 reps @ 140 lbs of help/ 10 reps @ 140 lbs of help

Peck Deck Flyes (10 x 2)

10 reps @ 210 lbs/ 10 reps @ 210 lbs

Skull crushers(10 x 2)

10 reps @ 110 lbs/ 10 reps @ 110 lbs (had help on 2 of the reps)

Tri Pressdowns(12 x 2)

15 reps @ rack(97.5 lbs)/ 15 reps @ rack

I should of hopped on the scale to see where I am at. I’ll do a weigh in tom before my workout. I will try to weigh in every monday.

Week 1 Day 3

Thursday(6:30)

Ripped Abs

20 minutes treadmill

4 sets 15 reps

Kneeling Rope Crunch

15 reps @ rack(95 lbs)/15 reps @ rack/ 15 reps @ rack/ 15 reps @ rack

Hanging Leg Raises

15 reps/ 15 reps/ 15 reps/ 15 reps

Machine Crunch

15 reps @ 50 lbs/ 15 reps @ 50 lbs/ 15 reps @ 50 lbs/ 15 reps @ 50 lbs

Twists(25 each side)

25 reps @ 50 lbs/ 25 reps @ 50 lbs/ 25 reps @ 50 lbs/ 25 reps @ 50 lbs( the weight will go up to a minimum of 70 next week)

wrist curl(knees)

15 reps @ 45 lbs/ 15 reps @ 45 lbs/ 15 reps @ 45 lbs 15 reps @ 45 lbs

wrist curl(bench)

15 reps @ 45 lbs/ 15 reps @ 45 lbs/ 15 reps @ 45 lbs 15 reps @ 45 lbs

This workout I picked out was only a 3 day workout. However I didn’t want to only go 3 days, and this workout didn’t hit abs(it does some with the core exercises), cardio, or forearms. So I added this day to hit all 3. Granted I am only doing abs once a week and only 20 minutes of cardio per week, that is not what its designed for. Like I said in my original post this is a strength building workout. My next workout will probably be back to high reps low weight and much more cardio.

Week 1 Day 2

Tuesday (6:30)

King squats

Squats(warmup)(10,6,3)

10 reps @ 175 lbs/ 6 reps @ 175 lbs/ 3 reps @ 175 lbs

Deep squat(6 x 3)

6 reps @ 225 lbs/ 6 reps @ 225 lbs/ 6 reps @ 225 lbs

Narrow Squat(8 x 2)

8 reps @ 315 lbs/ 8 reps @ 315 lbs

Wide Squat (8 x 2)

8 reps @ 315 lbs/ 8 reps @ 315 lbs

Leg Press 12 x 3

12 reps @ 720 lbs/ 12 reps @ 720 lbs/ 12 reps @ 720 lbs

Seated Calf Raise (12 x 2)

12 reps @ 180 lbs/ 12 reps @ 180 lbs

Calf Push Machine (10 x 2)

10 reps @ 230 lbs/ 10 reps @ 230 lbs

Another pretty good day I think. Can I go higher on squats? I sure can but I REFUSE to go heavy on squats. First time I did squats I went way heavier than I should of, and paid for it for days.