Here is my workout from yesterday:
Back
T-Bar wide grip:
Warm up: 90lbs
8X135; 9X135; 7X145 (drop to 90 for 5; then 45 for 10)
Pull Down wide grip:
8,8,6 @ 180 (last set drop to 135 for 6; 105 for 5)
Low cable pull:
10X130; 8X145; 6X145 (drop to 115 for 5; 85 for 5)
back flye:
10X120,135,135
Bi's
barbell curls:
8X95,8X95,6X105
Free weight ez curl:
8X65;6X75;6X75
Incline curls:
10X25,25,20
no cardio.
Today:
Felt absolutely drained all day today. Felt like shvt. Third day of anabolic diet and taking carbs out of the equation so maybe that's it. B/t it being the 3rd day of this fukkin diet and the cycle i am on, i might kill someone. This guy got a honey bun off the roach coach today, and it flashed through my head to take him out with my plastic fork for the honey bun. i had taken a step towards him before i even knew it. i'm losing my mind. 2 more days and i can eat. oh, so pretty crappy workout, didn't sleep will either last night.
Legs:
Squats:
w. up
10X135
8X225,225,225
Leg press:
10X450;10X500;9X590
Superset leg. ext with curls
ext. 10X80,10X70,10X70
curl: 9X120;10X105;5X105 (drop to 90 for 5; 75 for 4)
Calf raises: whatever
Shoulders: this is where shvt sucked the most
seated barbell press:
8X155,8X155,7X155 each set superset with upright rows which were: 10 with 70lbs
Did each set of Front raises, followed by side raises, shrug machine, shrugs with 45lb plates, then 25lb plates.
Front Raises looked like this:
3 sets at 10 with 20's
side raises: 10 with 20's, 8 with 20's, 10 with 15's
shrug machine:
3 sets 10 with 180lbs
20 minutes of cardio 3.8 with 8.5 incline, rode bike home. i'm thinking next week will be better mid-week as i will hopefully be adapted to this mutha fukkin shvt fukk whoooore of a diet Any suggestions???????????????????????????????????????????????????????????????????????????????????????