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Delts and Arms
DB side raises 4.2.4
17.5x10 w-up
20x10 w-up
25x10 positive fail rest pause and partials last
DB rear delt laterals 4.2.4
20x10 w-up
25x 10 positive fail +static hold last rep.
Seated DB Press 4.2.4
50x8 w-up
60x6 positive fail +3 partials at end
Barbell Curls 4.2.4
65x10 w-up
85x6 positive fail, cheat up +2 forced eccentric
s/s
Incline Zottman DB Curl 4.2.4
25x6 positive fail
Scott One Arm Curl 4.2.4
25x6 Positive fail +2 partials
Lying French Press 4.2.4, ring finger on smooth grip
65x10 w-up
85x10 w-up
105x8 positive fail
s/s
Dips 4.2.4
-130x5 positive fail +3 eccentric +2 partials
OH DB One Arm Ext 4.2.4
25x8 positive fail
Arms toasted no Forearms.
Treadmill 15 hills random L7
Deep pump and burns.
weight in 237, out 236 water
45 minutes
Fat caliper reading puts me at +/- 19% going down. Scale weight slow (no worries)
Heart rates have improved considerably through HIT and cardio. Pulse improving. Time to eat! I'll have some more carbs today.
Diet Calendar Entries for 19 June 2016:
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2063 kcal
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Fat: 158.46g | Prot: 126.62g | Carb: 41.96g.
Breakfast: Pork Sausage Patty or Link, Steak, Water, Scrambled Egg (Whole, Cooked). Lunch: Tomatoes, Lettuce, Ground Beef (Cooked), Water. Dinner: Water, Hormel Black Label Bacon Thick Slices, Celery, Cream Cheese, Avocado. Snacks/Other: Pop Secret Movie Theater Butter Popcorn, Water, Almonds. more...
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4094 kcal
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Activities & Exercise:
Shopping - 2 hours, Housework - 1 hour, Cooking - 35 minutes, Driving - 30 minutes, Watching TV/Computer - 7 hours, Sleeping - 10 hours, Resting - 1 hour and 44 minutes, Showering - 10 minutes, Walking (slow) - 2/mph - 1 hour, 22Kill - 1 minute. more...
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