Start a log up brotha! This is a company promo threadOriginally Posted by superslicedStarting my log now, will jump ontomorrow or at work lol......enjoi
Weight: 157.0 +/- 2lbs
Friday October 5th 2012
Training: Cardio/ Delts and Traps
4am - 5 minutes stretch
Cardio fasted state 45 minutes 65-75% HRM (heart rate max)
15 minutes light resistance training. This was only to get the blood flowing to the delts and traps nothing crazy just light sets with 12 - 20 reps.
5 minutes stretch
8am - 5 minutes stretch
30 minutes cardio 65-90% HRM
Delts & Traps: I am particular about my training and it goes all by feel and my Macronutrient intake. You wont see any numbers at this stage because I often go by feel for pump and take sets to failure majority of the time. However I can say that the rep range does stay within 8 - 15 reps per set. So its safe to say that estimation of the numbers range from 60 - 80% of my 1RM (1 rep max). Today I was without a partner so I was in the range of about 60 - 70% 1RM. Nonetheless these are the numbers for sets per exercise; do not expect exact numbers or calculations, I base my sets on "the pump" and the "mind muscle connection." Also do note that this is somewhat incomplete as I will not note any exercises that are used to maintain pumps. What I mean by this is that in some instances I will do an additional set if I feel that a set was not sufficient in bringing a good pump to the muscles or it lacked failure. These exercises will not be noted and are often exercises to target specific muscle fibers.
*note: I do warm up sets, these are not included in total sets, weights vary and are not above 40% 1RM
SUPERSET - Dumbbell Military press/ front lateral raise: 4 sets, Increments of 10-20lbs.
1st - 120lbs (60lb dumbbells)/ 60lbs (30lb dumbbells)
2nd - 140lbs/ 50lbs
3rd - 160lbs/ 80lbs
4th - 100lbs, 80lbs, 40lbs (drop-set) military press DB
SUPERSET - Side lateral raise machine/ military press machine: 3 sets, varied weight.
1st - 90lbs/ 65lbs
2nd - 100lbs/ 65lbs
3rd - 100lbs, 70lbs/ 65lbs (that **** got tight lol!)
Front Lateral Raise - 2 sets (total weight added, each dumbbell comes separately) (batteries not included, only pure will!).....and sweat!
1st - 60lbs
2nd - 80lbs
SUPERSET - Pec deck rear delt machine/ side lateral raise: 2 sets
1st - 115lbs/ 40lbs
2nd - 145lbs/ 50lbs
*Additional exercise estimate: 2/1 set each
15 minutes cardio 65 - 70% HRM
First time I've felt depleted in a while; last years' competition I was depleted and tired 3 weeks out up to the weigh in. I noticed it on the stair stepper and felt pretty tired at that point. Idk if it was from waking up and doing cardio so early, but the second session end cardio was a bit tiresome. I feel better now, ate my food and now going to work for an 8 hour . Got all my meals packed n ready to go. ALSO gona stop by the PO to see if my is here and if it is I might just take it during work for an afternoon pick me up ;D!