Today I woke up at 206.2 which is 10lbs that I have dropped this week, well tomorrow will be exactly a week, so my goal is by the end of this week to be 200 lbs then I will be 24 lbs away which is a good goal for 14 weeks out. So I want to recap my ending week workouts so here they are...
Thursday-Back
Lat pull downs-170x12, 200x12, 220x10, 230x10
Rack pulls aka 3/4 dead lifts-275x12, 315x12, 365x10, 365x10 (my legs were still shot from Mondays leg day)
Old school t-bar rows-3 plates x 15, 4 plates x 12, 5 plates x 10, 5 plates x 10
Cable pull downs-3 sets 130 x failure
Friday-Shoulders, Hamstrings
Barbell press-225x10, 225x10, 225x10-drop set 135x10
DB lateral raises-25x12, 30x10, 35x10
DB front raises-25x12, 30x10, 35x10
DB rear delt raises-25x12, 30x10, 35x10
Hammer strength front presses-225 x failure, 225 x failure
Smith machine shrugs-225x12, 315x10, 315x10
Hammer strength shrugs-225x12, 315x10, 315x10
Lying ham curls-110x15, 120x15, 130x12, 140x10-drop set 80 x failure
DB stiff legs-90x12, 100x10, 110x10, 120x10
Standing leg curls-50x12, 60x12
Saturday-Bis, Tris
Barbell curls-95x12, 115x10, 115x10, 115x8-drop set 95 x failure
Seated alternate db curls-30x12, 35x10, 40x10, 45x8-drop set 20 x failure
Hammer curls-40x12, 50x10, 60x10
High pulley cable curls-35 x failure, 40 x failure
Skull crushers-95x12, 115x10, 145x8, 145x8-drop set x failure
Straight bar push downs-140x15, 165x15, 185x10, 120 x failure
Over head DB extensions-35x12, 40x10, 45x10
Rope pull downs-100x12, 110x10, 120x10
Those were my last three workouts, they have been good but halted a little by bad headaches that I have been getting due to the no carbs and increase in sodium. Today the headaches started to subside so hopefully tomorrow I can have a good start and end to my workout and day with none. THERE IS ONLY ONE YOU, TAKE ADVANTAGE OF IT WHILE YOU CAN!
GUY
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