Workout for day 24- Thursday Jan 24
5 minutes elliptical warmup
Chest volume
Incline BB bench- 165x5,5,5,5,5,5,4,5,5,4
(10 sets of 5 goal- two missed sets due to fckers distracting me by slamming weights on the bench racks!) will be doing 170x4 for 10 sets next week-170 will be a weight PR next week
Shoulders hyper work
Upright BB row-warmup barx8, 65x8 - working- 9x 85lbs (PR for reps)
6x100(PR for reps)
4x105lbs (PR weight and reps obv.)
never thought I'd see the day I upright rowed 100+...
Db laterals- 20lbsx10, 25lbsx10, 12lbsx20 very slow and squeezing at point of contraction.. 5 second hold and pulses to finish and engorge w blood
Tricep hypertrophy work
Cable pushouts- warmup 12x32.5lb,10x37.5
Working- 9x47.5, 6x57.5, 4x 62.5 - gonna have to sub this out-not a low rep type movement .. Got the Job done today tho but not good for moving forward up weight
OH cable extensions w rope- 37.5x10, 10
Straihht bar pushdowns-42.5x10, 52.5x8- these felt great!
Finished w some ab work
People, mainly girls- and some guys were mirrin when I was upright rowing. This one red head seemed to follow me everywhereand watch my sets.. Felt very confident and strong today like I could have done a whole other workout after I finished this one. My bf still seems to be slowly dropping. If only slightly at this point- most of the progress was made in week 3 (this is the midway point of week 4)
Tomorrow is mid-back volume (BB rows) and bis and lats hyper work - will also hit the prowler and some HIIT and liss cardio. I've been making an effort to increase my protein the last few days and I'm feeling the effects I think.
The full 30 days will be up next Tuesday when I will post a final review- then I will continue the log an additional two weeks with The VL Ricky has so generously donated along with my alphamine and other friends. I am very excited for my February stack ... It's a little evil..