Feeling good, 6 weeks to go!

Had another productive week of workouts, and with 6 weeks left I have an idea of some numbers that I’d like to hit.

Bench – Worked singles on Tuesday.  I hit 435 and 455 easy, gave 465 a try but it wasn’t there.  I’d like to hit in the 470s by contest time, I’ve yet to complete a bench that heavy.

Deadlift – Pulled triples on Wednesday.  It was a tough day.  Hips, legs and lower back are getting fried.  I hit 535 for 3 and 565 for 2 I think.  We max out later this week, I hope to be near 650 by contest.

Squat – Switched it up on Saturday and did sprinting sets of 7: 405,365,315,275,225  All with about 30 seconds of rest in between.  I’m feeling really good about squat.  It would be nice to hit around 620.

Today – Sunday    Nice little workout of biceps and forarms.  Did 35 minutes of cardio today, as well as 30 on Tue, Thur and Sat, feeling pretty good right now.

Great Workout!

2 Great Workouts in a row!  Had a great leg day on Saturday and today Josh and I throttled our chests.

Squat Video from Saturday

 

Tuesday/Chest

Bench Press: 135×10, 225×10, 315×5, 405×3, 435×1, 455×1 – Easy, 465×0 – Not enough energy left in the tank

Drop Sets on Bench: 405×5, 365×5, 315×6 – These were exhausting!

Incline Dumbell: 85×10 for 3 sets

Seated Chest Machine: Max weight plus a 45# for 3 sets of 8

Cable flies, pushups and 2 tricep exercises to finish out the lifting part of the workout…then I had 30 min cardio – 470 Calories burned.

Catch up!

I’m a little behind on posting…oh well!  Josh was running late on Tuesday so I decided to get my cardio in before we lifted.  It was nice to get it over with, but I was not 100% for lifting, again – oh well.  Wednesday was back day and Thursday was shoulders, bis, tris and some forearm.

Tuesday/Chest

Bench Press: 135×5, 225×5, 315×2, 335×5, 375×5 – Good Set, 405×3 – This was 15 minutes after cardio and I had no wind, so I’ll take 3 reps

Incline Bench: 185×10, 205×10, 185×10

Incline Flies from Bottom: 3 sets of 10

 

Pec Deck: 3 sets of 10

Smith Machine Incline to Flat Bench 3 sets in 1 x 2  – Incredibly tough, great finisher!

Wednesday/Back

Dumbell Rows: 3 sets of 12 with 85s – Heaviest dumbell in the place

Lat Pull Downs: 3 sets of 10

Seated Pulls: 3 sets of 10

Cross Over Pulls: 3 sets of 10

 

Thursday/Shoulders & Arms

Dumbell Curls: 50×7, 55×7, 60×7

Cable Curls: 3 sets of 10

Hammer Curls: 50×5, 60×5, 60×5

Shoulder Press: 3 sets of 10

Behind the Neck Presses: 3 sets of 10 and finished with alternating pushes from front to back

Arnold Press: 2 sets of 10

A few forearm exercises and a few tricep exercises.  Very tough workout!

Started off Good

Saturday, leg day…sets of 5 today.  I started off good and felt strong, but I ran out of steam at the end.

Squat – 135×5, 225×5, 315×5, 405×5, 465×5, 515×5 – Tough Set, 555×2 – Legs were weak – Stupid

Incline Calves/Verticle Leg Press – 3 sets of 10

Dumbell Lunges/Stiff Legged Deadlifts – 3 trips and 3 sets of 7

Leg Extensions – Sets of 25, 20 and 15 – Very tough!

After that tough workout I had to do my cardio.  I did 32 minutes on the Power Elipitical – it was tough, but I’ve found the settings that I like and I will continue using this machine.  Weighed out at 279.

Gotta love cardio!

Just like that…

Just like that another week is done and over with…boy does time fly by.  Josh and I strayed a little bit from our normal lifting schedule, but it was still a productive week.  After riding in a car for 10 hours the past 2 days it was tough to be awake both mentally and physically for deadlift on Wednesday – We started off working out back at the Super Gym and got a pretty good pump going and then it was time to max on deadlift.  I started with 505, 555, 575, 595 and tried for 615 – I missed that at mid-thigh.  After thinking about it, it wasn’t that bad of a performance but I need to be hitting over 600 more consistently.  Thursday – Trained biceps and some shoulder, it was a good, quick workout and I got a great pump.  I rested on Friday to be ready for squat on Sunday.