WO
 

Delts:

rear delt raise 35, 45, 50, 50 drop to 40, 30's
all for 10 reps.. drops were 5reps each

rear delt machine, 20 reps 90, 80, 80

side raise dmb- 25's for 3 sets

side 1 arm dmb raise- 20 lb-- 3 sets 12 rps./.


no cardio

ate 150 carbs the rest fat and protein..

I might have added in a dbl western burger lettuce wrap from carl Jr's


yep.. i did....

YEsterday Legs
 

I did hams focus yesterday.. did them before quads... since i had that pull in my ham, i had to hit them hard....

seated leg curls, 100, 130, 130, 130 130 all 10 reps
still deads- 100, 4 sets of 20 slow reps
leg curls- hips down.... 90, 90, 90, 90 all 10 reps

quads- leg ext toes out to work the inner quad, (bad knees) 6 sets of 12 reps
70,90, 120, 150, 170, 170, 150
all 10-12 reps

leg mach press, 300, for 5 sets of 15-20 reps
front squat mach- 185 for 15
275 for 3 sets of 10

Yesterday food
 

had a big carb up day..

normal day is around 150-200g carbs

yesterday was, 75g breakfast oats and fruit
i hop pancakes after legs W/ blueberries ( and they smothered it)
3 rice cakes with sugar free jelly
1 collasal bar
mac and cheese with squash, prime rib
same as above next meal
white cheddar puffs organic.. 1/2 bag

mid night shake 50 g protein

weight 217.6 today

OFF today... low carbs..rest..

Body fat Check!
 

still at 9-9.5%.... maybe down a little this week.... backed off the cardio, eating clean...

dropped to 214 earlier in the week, then back up...

at least your chedar puffs were organic. & what is this eating clean stuff. we r supposed to be adding weight. dont be getting lean over here. :)

Just a few weeks left!
 

Cardio am 6am... 10 HIIT 5 mins rest, 30 mins steady state.. 125 hr

BACK:

front pulldowns- 70,90, 100, 100, 100, 110 drop to 90, 70 for 5's
1 arm rows- 70, 90, 100, 100 all for 8 rps, drop to 80, 60 for 5's last set
2 sets under grip low rows, 150, 180 fo r10's
half deads for lower lats- 125 for 10, 185 for 8, 185 for 5

hammer puldowns, 2 sets 70 per arm, for 15, 90 for 15 reps
shrugs 2 sets with 135,, lats cramped up.. time to stop


eating 3 carbs meals early am then no carbs last 3 meals...

weight 217.... cruzing....

i hear ya bro., i have to eat clean or i will blow up... i can easily gain 2-4 lbs a week... at 43, my metabolism is good, but i can get fat real fast.. at 9% or maybe 11% that is high enough....

If i was in my 20's i would be at 8000+ daily like past days..

man that was fun....

I see no sense in gaining 10 pounds of fat then 8 lbs of muscle.. I have a show next year... not going to get to puffy then try to diet., it sucks,.,.

I am up from 204-217... should be 220 by the end....

Off day
 

Today is an day.. well needed off day..

yesterday back day was hard... sweat machine was def on....

slept in until 7 today.. hehe

rest and eat... shooting a video for fitness magazine today for my business... should be fun

am CARDIO
 

just got back from cardio.. 40 mins..

stairs 15 mins, 17 mins elliptical hr ...

feel great.. up to 218.2

PSsS I had a cookie yesterday.. lol

delts today, giant sets...ouch....:eek:

Arms
 

triceps:

pushdowns- 7 sets of 70lbs light (nursing elbow pain)

tri dips machine- 90,120,150, 150 150 all 12 reps
rope overhead- 50-60, 80, 70 al 12 reps
tri press 100 for 3 sets

BIC:

cable bic- 50,90, 100, 100 all for 10 reps last set drop to 80, 60 for 8 reps each
dumb curls seated, 20, 30, 30, drop to 25, 15 for 8 reps

stairs 20 mins HIIT... DONE!

feeling a little funny today... maybe just tired.. legs tomorrow.,.
yeah baby...