Okay so last nights shoulder workout went well I don't have my book with me so numbers are from memory
Warmup 10 min 100 cals
Rev pec deck warmup 2 sets
BB press
155x13
175x12
185x9
185x7
Drop
135x12
DB lat raise seated
25sx12 sloppy form
20sx12
20sx11
20sx8. Pause at top for 3 sec
Drop
10sx16 3 sec pause. Super burn
Cable upright rows
70x13
80x12
90x10
90x7
Drop
60x11
Drop
30x15 hold at top for 3 sec
Rev Pec deck
100x12
110x11
110x9
Drop
80x10
Drop
50x10 held last three reps as long as I could
Good pump
HIIT treadmill 10 mins 139 cals
High carb day cals ended up around 2600
45/35/20
P/C/F
Back workout today sucked no motivation after first round of rows. Pushed through but was pissed about the weight I'm doing my bis are giving out on pull downs before I get a good pump.
BB bent rows
155x13
175x12
185x10
185x8
Wide grip pull downs
140x13
145x11
150x8
Finished off light with slow contriolled reps
120x13
Pullovers DB
60x15
60x13
70x11
70x8
Rev bb shrug
185x16
185x13
205x11
135x 22
Ez bar curls (again my bis suck)
60x14
70x12
70x9
70x8 barely
Ill be glad to start a fresh program on Monday hopefully it will shock my body I've been doing high volume with as heavy weight as I can for so long I'm sick of it.
Finished off with 10 min on tread mill 100 cals
Today is wife's bday so I went home to cook up some chocolate chip pancakes and bacon and eggs and get her flowers in a vase and I walk in at 6 am and she's up doing dishes :fail:
So I ate bacon and eggs with her, today will be low carbs high fat high protein.
Tomorrow we have a suite at a nice hotel with hot tub and fire place, and a nice dinner.
http://anabolicminds.com/forum/supplement-reviews-logs/216534-purus-slinshot-bean5er.html