Saturday

Squats

5x135 5x185 5x205 5x225
5x245 5x245 5x225 5x205

Lunges
5x5x135

Step Ups (10inch Riser)
5x5x135

SLD's
5x135 5x140 5x145
5x150 5x155

Donkey Raises
50,45,40,35,30,25,20,15 -Ouchie Momma-
_______________________________________________

Sunday

Closed father-in-laws pool, and set up huge trampoline for my neice. Kid was staying with his aunt and uncle, so went on a walk with the wife.

6.25 mile walk, gees.........

___________________________________________________________

Monday, weigh in day(237.0). Hmmmm, lost 5.7 pounds; to dang much. I think Sunday was my problem, did a little more then usual, but did not increase calories. Still eating clean, sleeping good, and workouts are going well. Plan on cutting the cardio stuff by one day, and plan on keeping the calories and macro's the same. We will see what next Monday bring.

Monday's workout:

Pullovers
12x55 12x65 12x75 12x75- got pumped a little(strange)

Incline Dbl Press
15x35 12x50 12x60 12x70

Flat Bench Dbl Press
15x50 14x60 13x70 12x80

Decline Barbell Press
12x135 12x155 12x175 7x195 (left Tri giving out on the last set)

Side Leg Raise
3x25
Kicks
3x25
Bent Knee Leg Raise
4x25
Incline Crunch
4x25

Wide Grip Pulldowns (Hammergrip)
12x145 12x155 12x165 10x175
Barbell Rows
12x150 12x160 12x170 10x180
Deadlifts
10x135 10x155 10x175 10x195
Dbl Rows
3x12x90
Barbell Shruggs
15x135 12x185 12x205 12x225 12x245
_______________________________________________

Tuesday Workout:

Front Raises
2x12x20-2x12x25
Side Lat Raise
2x12x20-2x12x25
Rev. Lat Raise
12x25 12x30 12x35 12x40
Seated Dbl Press
15x50 14x55 13x60 12x65

Broom Twist
4x25
Seated Leg Tucks
4x25
Side Leg Raise
3x25
Reg. Crunch
4x25

Alt Dbl Curls
14x45 13x50 12x55
Hammer Curl (Tri-Bar)
3x12x70
Standing EZ Bar Curl
12x75 12x80 (wide grip)
12x75 12x80 (close grip)
Concentration Curl
3x12x35

Overhead Tri-Ext with tri-bar
4x12x70
Close Grip Bench
12x145 12x155 12x165 12x175
Pushdowns (v-bar)
15x55 14x65 13x75 12x85
Kickbacks
4x12x25

Stationary Bike at noon today- 40 minutes level 6

---

Comments