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did 2 dunk sessions today for a bit of cardio

tomorrow is work then legs

workout partner didnt show so i had to modify yesterdays workout

20 mins on upright stationary bike, kept heart rate at 130, had to go from level 9 to 11 to maintain it so cardio is getting better
20 mins on stairmaster


bench- 225x4x10(last set had a rest pause at 7 reps, so rested for 20 seconds and completed the last 3)
               -sets were easy but no spotter so i stopped at the 7 just to be safe

Hammer press- 1 plate each sidex20
                         1 plate+25x15
                         1 plate+2-25sx10
                         1 plate+3-25sx3
          drop set-1 plate+ 2-25sx3
                         1 plate+25x8
                         1 platex15

cable flyes

shoulder press- 50sx3x15
side shoulder raise(seated)- 3x15


db curl variations

<a href="http://www.youtube.com/watch?v=KViAdk2TEFU" target="_blank">http://www.youtube.com/watch?v=KViAdk2TEFU</a>

<a href="http://www.youtube.com/watch?v=eAfilDLPoGE" target="_blank">http://www.youtube.com/watch?v=eAfilDLPoGE</a>


basically how rob does it, i feel it a bit more than just normal curls especially when i use the 50s or 60s, and i end it with the guillotine curls


todays back routine I will warm up with a modified fitness test for the Army Rangers

this is the end result of what i want

Ranger PFT          Recommended Scores
Push-ups in 2:00   80+
Sit-ups in 2:00           80+
Pull-ups                   12+
Two-mile run           Sub 13:00 min
5 Mile run                   35:00 min


what I will be testing for to build up to it

Ranger PFT           Minimum Scores
Push-ups             49 in 2:00min
Sit-ups                     59 in 2:00min
Pull-ups                   6
Two-mile run           15:12
5 Mile run                   40:00


I have no ambition to join the military just doing the fitness test for fun

Yesterday

lunges- worked up to 70lbsx3x6(small area)
leg extensions- i dont remember but i maxed it out with 2 legs then did single leg, same with leg  curls
leg press- worked up to 9 plates i think each side for 8 reps

woulda done squats but to many people there


40 min bike ride- 9 miles
10 min walk

Shoulders- started with push press worked up to 225 for idk how many reps
seated clean n press(dbs)- 40x3x10 with regular shoulder press at the end of each set
Seated side raise- 20x3x15
idk Ill call it the bus driver, take a plate and hold it straight out and rotate it like a steering wheel

shrugs- 315x3x20

10 min mile run to finish it off with some abs at the end




Today



Chest

Incline Db press- worked up to 70sx10
flat press- 120x1x10
incline hammer press- plate+25 3x10
some fly work

then some bi work

went to get my check and thats it


Had my second to last interview today for budweiser and I find out next week if i pass

Today

30 min on the bike, kept my heart rate at 126-132

pull ups- 3x5-8
DB row 70x2x15
          120x1x15
 monster band rows  3x15
Stiff arm lat pulldown45x3x15
low cable rope row- 140x4x15
lat pulldown- 120x4x20

triceps
JM press- 155x3x10
tricep pushdowns- pyramid from 30-100-40

with shoes a heavy shirt, under armour and sweating like a mofo i weighed in at 251

Waiting to workout with my friend tomorrow hes gonna do a 3 day trial at my gym then join so ive just been focusing on cardio


Lately id do 45 mins of cardio on different machines, and some bw movements just to work the muscles a lil bit

today i worked up to 405 for a fast deadlift and some pullups n a lil bit of lat work.


I weighed in at 249 today so the most ive weighed lately is probably 260-262 and within the week(minus water wight) ive dropped to 249 so good progress so far

Had to work this morning at 5 then take a test for budweiser so my leg day wasn't a normal one, plus on my last zercher squat day i felt a little twinge in my hammy so i took it easy.

5 miles on the bike
1 mile run on treadmill
10 minutes on elliptical

Hammer leg press- 6 plates- switched between sumo and conventional
           - 4 sets each x 15-25 reps a piece

Leg press- 3 plates each side- 3 or 4 sets for 20+ reps

then some single leg work on the leg extension and curls- 20+ reps each with the only rest being hen i was doing the other leg

some ab work and obliques

meals- when  i got home i made up some noodles, broccoli, lil bit of alfredo sauce, and steak slices(thought i had chicken) and i got a 6 inch sub from subway eat fresh

Back/Bi day

5 min walk on treadmill

Zercher squats- worked up to 225 then went off the pins
                        - 315x1
                          385x1
                        - 425x1(felt easy but had a twinge in my hamstring so i stopped)

DB row- 100x10
             120x10
             155x10

Lat pulldown- 4 sets front 4 sets behind the neck

low row long bar- 200x10(4 sets working up to it)

did some cable 1 arm rows(like db rows) mixed with 1 set of pull ups but there was a gay guy behind the cable crossover with 0 weight on the hammer lat pulldown doing like 50 reps waiting for me to do my sets then hed stop so it was pretty fucking awkward....btw he had a pink bunny sweatshirt on.


then some biceps

cardio was 15 min 4 incline 3.5 speed on treadmill, last 5 minutes did a easy jog to make it over a mile

15 min on elliptical

10 min on stairmaster(just got way to bored)

then some oblique stretching and lower back stretches on 45 degree

over all good day


Weight- 254,  So down 4lbs and today i had 3 meals before i worked out and last time was only a bowl of cereal so maybe im down a wee bit more