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C 9 W 3 D 5 (C 2 W 3 D 5 5/3/1) Chest
I always like Chest day.
wp bands
15 x bar
15 x 95
10 x 95
5 x 115
3 x 135
5 x 175
3 x 200
5 x 220
DB Press
10 x 55
7 x 70
7 x 70
Peck Deck
10 x 130
10 x 190
6 x 210
That's it until next week, which is supposed to be a deload with this system. I don't really feel like taking a deload as I'm writing this but I might just do that in order to give this system a proper try. I've only done two Cycles and I can really see improvement in all my lifts. They say that improvements are made outside of the gym, maybe that's what is happening here.
C 9 W 3 D 4 (C 2 W 3 D 4) Back
Deads
5 x bar
10 x 95
10 x 95
5 x 135
5 x 155
3 x 190
5 x 235
3 x 265
2 x 295
SS
1 Bentover Rows 2 Pull Downs (v Grip) 3 Shrugs 4 Pullovers
Bentover Rows
4 x 10 x 75
Pull Downs v-grip
2 x 10 x 130 - Machine broke - pully got jammed by someone who used it in between my sets
Shrugs
4 x 10 x 135
Pullovers
4 x 10 x 75
Back day is a good day. Completely tired after that workout. The superset at the end really gets me going.
C9 W 3 D 3 (C 2 W 3 D 3) Arms
Still with the supersets
SS 1
Alternating Standing DB Curls
wp 10 x 25
10 x 40
10 x 40
10 x 40
10 x 40
Cavers - EZ bar #per side
wp 10 x 25
10 x 30
10 x 30
10 x 30
10 x 30
SS 2
seated 4 x 4's
10 x 35
10 x 35
10 x 35
10 x 35
Dips - belt with 35#
10 x 35
10 x 35
9 x 35
8 x 35
SS 3
Machine Curls
wp 85, 85
10 x 110
9 x 115
8 x 115
Pull Downs
wp 15 x 50, 10 x 65
10 x 72.5
11 x 72.5
8 x 72.5
Another cycle with these weights. Will work on improving form.
Diet Calendar Entries for 09 March 2012:
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1640 kcal
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Fat: 62.45g | Prot: 121.24g | Carb: 62.97g.
Breakfast: iso 100, 2% Fat Milk, Granulated Sugar , Coffee. Dinner: Red Table Wine, heavy cream, Mashed Potatoes (Whole Milk and Butter Added), Beef Steak (Lean Only Eaten). more...
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2793 kcal
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Activities & Exercise:
Sleeping - 8 hours, Driving - 1 hour, Desk Work - 6 hours, Resting - 8 hours, Weight Training (moderate) - 1 hour. more...
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