So, I'm one of those who had to work on Good Friday, sitting here with not a thing to do and no one in the office as people actually had vacation days left to use... Only one thing to do: Update this, something I haven't done in quite a while!
So two workouts were down the books, let's see it:
Widegrip lat Pulldown: 205lbs (upped 10), 14 reps
TBar Row: 180lbs (upped 10), 16 reps
Dumbell Bench Press: 80lbs (upped 5), 12 reps - I could have done a whole lot more, but I didn't have a spotter and I started shaking and having an issue getting past midway by myself, so I cut it short so I wouldnt injure my shoulder again
Dumbell Lateral Raise: 30lbs (maintained), 18 reps - I tried the 35 but it kinda bothered my shoulder so I just upped reps
Cable Triceps Pushdown: 180lbs (upped 20), 18 reps. I may have to find another machine for this as the limit for the machine is 200. Could easily have gone higher.
Shoulder Shrugs: I added this as I wanted to focus some more on my traps to balance it out with my wide shoulders and give me some peak. 300lbs on the bar. 17 reps.
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Next workout:
Barbell Curl: 55lbs (on the bench press bar, so add whatever the bar weights), 17 reps. Maintained weight, sadly. It was pretty rough to add more as I would have to add 5lbs more. Also at the end I did a negative with a 55lb bar. 30 second negative with that weight, shaking like a polaroid picture at the end, and then just went straight ahead with the stretch for another 40 seconds. Good stuff.
Hammer Curls: 45lbs (added 5lbs, new PR again, keep it coming baby!), 16 reps.
Leg Press: 450lbs (added about 35lbs) and I still feel like I haven't reached my leg press potential... Mind you I started this at around 280lbs at the begging of the cycle... I still managed 14 reps, so I am aiming for 500lbs next time around, perhaps 520 and will go for 8 reps... I took 50lbs off and did the widowmaker at 22 reps, point which I was almost sh!ting myself and losing the grip on the bar.
Seated Leg Curl: 150lbs (upped 10), 19 reps
Calf Press on the Leg Press Machine: 405lbs (upped 25), 10 reps. Good weight, really hurting by the end, never gave up.
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I also did 20 minutes of cardio on both of those days after the workout, 20 mins on the elliptical, 450 calories burnt according to my heart rate monitor.
Twice this past week I also did my cardio days. Both consisted of my Jump Rope Split (3 min jump rope, drop down for 3 sets of ab workout, rinse and repeat 4 times then do 2 sets for obliques with the jump rope split), then did the stomach vacuum for 30 seconds, 4 times, then climbed on the treadmill for 40 minutes, burnt 900 calories each time on the treadmill.
I guess being at work on good friday is good for at least a couple of things
A) Doing online shopping
B) Updating my log that I haven't done in forever, slacker me.
End of PCT is right around the corner, next Tuesday I'm done. Getting my personal fitness test at the gym probably on Wednesday and hopefully by Friday I will post all start - finish measurements, weights and all.
Thanks for everyone who's been checking, I've really enjoyed doing this, am looking forward my next one too with
http://anabolicminds.com/forum/company-promotions/172647-loggers-needed-iforces.html , it's cut time!