Shoulders/Tricep/Bicep/Cardio/AB
Feeling drained and lethargic all day again I decided maybe my problem was my body needed more food. So at 4pm I decided to have some more carbs and it was almost instantly I started feeling better. Previous to this meal I kept debating whether or not to go to the gym or not. This to me is a sure sign of depletion. The extra carbs worked perfect and you will see tomorrow on my log everything I had. I got an amazing pump tonight which I have not been able to accomplish lately. With all the extra energy I decided to hit some arms as well to utilize the extra calories. My workout ended up being about 2.5 hours long.
- Seated DB Lateral Raise - 2 warm up sets 4 working sets of 10-12 worked up to 35lb db's
- Seated Smith Machine Overhead Press - 4x6-10
- Underhand Cambered Bar standing Front Raises - 4x12
- Reverse Pec Dec Flys - 4x12
- DB Shrugs - 4x12
- Upright Rows - 3x12
- Rope Pressdowns - 4x10-12
- Dips - 4x15
- seated overhead cambered bar ext superset standing concentration curls - 3x12-15
- vbar press downs superset standing wrist curls - 3x15
- Stair Climber 30 Minutes - did 3 High intensity intervals within the 30 minutes
- cambered bar bench rollouts 3x12
- rope crunches 3x12
- hanging leg raises 3x15
Legs are up for tomorrow and then Friday I'm taking off. With two full days for my upper body to recover I'll be ready to film a Chest workout on Saturday!
2/8/2011
8:45am 54g whey, 1/2 cup oats, 1 small apple- 10am 30 minutes elliptical
- 11am 8oz chicken, 1tbsp natural peanut butter
- 1pm 8oz chicken, 1/2 avocado, 1 tbsp ketchup
- 3pm pre workout 8oz chicken, 1 cup brown rice
- 3:30pm workout
- 5:30pm 54g whey, 1 cup oatmeal
- 7:30pm 8oz chicken, 1tbsp natural peanut butter
- 9:30pm 8egg whites
