kimsquit

:hell:

I read "poop squats" at first!

Crader

LMAO no not yet anyway..lol

Today i had a nice shoulder day. I used a Neovar right before the gym and got a nice pump. I also made it through the training with energy to spare. Then I finished with 100 broomstick twists supersetted with 30 crunches for 4 sets and rolled in to 20 min of cardio. I'm also trying to get 20 min in during the AM also!

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Crader

Did cardio.
Back day.
We started with pull ups x 10 for 4 sets as a warm up.

Then we did bent over dumbell rows x 15 supersetted with 30 crunches for 4 sets.

Then we did pop squats balance on dumbells and on the way up we took the dumbells up for deads for 15 reps x 4 sets.

Then we did a triple circuit of single armed cable pulldowns for 10 an arm and went to seated rope pulls to the chest with 75lbs x 10 and then did 6 reverse grip pulldowns at 90lbs. We did the usual 4 sets of this one.

Then we did 15 hyper extensions for 4 sets..and a few other things Looks like chest day will be Sat maybe. As she forgot to send my routine..lol.

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Crader

Leg day..started with 15 min of cardio.

We did step ups holding 2 20lb dumbells 15 per leg supersetted with 10 80lb leg curls for 4 sets.

Then we did 15 barbell stiff legged deads x 15 and did 10 70 lb leg extensions x 4 sets.

Then we hit 2 sets of 15 per leg barbell lunges then we did 2 sets of reverse barbell lunges , 15 per leg.

Then we did 10 per leg of one front lunge straight to a back lung with barbells. 4 sets 10 per leg.

Then we did no weight lunges 10 per leg, 4 sets.

We did 4 sets of 30 calves and walking lunges...yep it was lunge day!!

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Crader

Shoulders was awesome today. We had a big class today so she put me with this guy and he told her he didn't want to use the weights i used he wanted to go up, well he did 2 sets and then went to the weights I was using..lol crushed his ego. Then he spent half the class telling me how strong I was

We started with delt rope pulls to the forehead at 70lb x 15 ss'd with rope pulls from the floor straight up to ear height at 60lbs for 15...4 sets

We went to dumbell full circle overhead extensions x 15 for 4 sets

Then we did dumbells where we took them straight out and down then back out in front of us ear height and back in..we supersetted these with 6 dumbell balanced push ups.

Then we did single arm dumbell extensions out in front
of us 10 per arm with 30 dumbell balance mountain climbers for 4 sets.

Then we did flyes 10 per arm straight into 6 overhead presses.

We did 15 walkouts to end it and a few other things before that...blah blah, sucks not being able to include all exercises and weights used.

I also did 20 min of cardio 15 incline with interval sprints up hill.


Then we did flyes

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Crader

Chest/Ab day

It finally was a decent day for me! I found some ephedra so i threw it in to see if I could still tolerate it, it went okay.

We started with 4 sets of 100 core board shakes in push up position supersetted with 30 crunches.

Then we did 15 cable crossovers at 35lbs x 15 with 6 coreboard wide push ups for 4 sets.

Then we did 15 dumbell presses with a twist at the top supersetted with 30 mountain climbers using the coreboard for 4 sets.

Then we did single arm presses 10 per arm supersetted with 6 pop push ups for 4 sets.

Then we did dumbell flyes heavy for 15 supersetted with 35lb dumbell pullovers for 15 reps, 4 total sets.

We did a bunch of bench work and 4 sets of 100 broomstick twists.

I also did 15 min of cardio. I found out that someone has a stationary bike at the new place we are going for business and they are going to leave it for me. So that means i will get all the cardio I want in!!!

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kimsquit

*lol* you have way too much energy if you're excited at being able to do more cardio. Heck, you can do mine too if you really want

Crader

LOL I would die if I had to do all the cardio you do. I hate the stuff but to be able to get in the 20 min in the am that I'm supposed to will be good. Might even be the missing piece

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kimsquit

there's only one form of cardio worth waking up for and it doesn't require leaving the bed

Crader

Back day was fun, but tough.

We started out on reverse grip pulldowns at 80lbs x 15 for 4 sets

Then we did rows sitting straight up not moving and bringing it to our chest at 70lbs x 15 for 4 sets

Then we did rows where we reached in and pulled back toward chest to get the stretch for 15 reps 70lbs 4 sets.

We then did a weird dumbell dead in each hand straight up into a shrug for 4 sets 10 reps.

Then we did bent over single sided rows 2 times at 45lbs for 15 reps per arm, and two sets of 50lbs at 10 per arm.

Then we did single arm pronated cable rows for 15 per arm supersetted with 6 bar pull ups reverse grip wide stance feet straight out. We did these under the squat rack using the bar to pull up on . We did 4 sets.

Then we switched handles to the short bar and moved the pulley to the top backed up and did a stretch and pull the bar down between our legs with a straight arms. We were in a squat position doing these using 50lbs for 15 reps, 4 sets.

We did a few other things and then I did 20 min of cardio.

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davtown

Good consistent workouts, you're a hard worker. I've kept up with this log a lot, but I realized I've never posted in it. Do you have any short/long term goals you're working towards?

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--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

Crader

Well tomorrow I'm going to try to start my trainers competition diet for 8 weeks for fun. If it all goes well she would like me to do a photo shoot. I want to get lean enough and cut enough to know where I want to be when the Olympia comes. So its like a trial run.

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Crader

Shoulder day

To be honest with you guys my mind tends to block shoulder day out. Like a traumatic accident..lol

We started out with 15 over heard 35lb barbell presses supersetted with dumbell straight out raises 10 per arm for 4 sets

Then we did a high row using cables and a rope to the forehead for 10 reps at 90lbs we did these with 30 mountain climbers for 4 sets.

Then we did 6 full circle starting in the front and ending up over my head with dumbells for 6 reps then we put the dumbells on the floor and balanced on them and did 10 pushups. 4 sets..lol

Then we did dumbell raises up in front back in and down for 15 reps, these always hurt me..they were supersetted with 20 1/4 pulses to the side. 4 sets.

Then we did 20 dumbell shrugs for 4 sets. We did some other things and did some ab work as well.

I also finally got my diet!! It consists of 9 meals every two hours...yuck. I believe it will be 8 weeks of misery.!

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Crader

Chest day..
We started with 15 reps with the bar on an incline bench then we went up 20lbs for the last 3 sets for 15 reps. These were supersetted with straps with a handle on them that she hung from the pull up / squat rack top. We balance with the straps in front of us and did 6 low push ups. These were super hard because they had zero stability. We did 4 sets.

We then went to the same strap set up and put our hands in front of us with hands together and leaned as far out as we could in front of us and used abs and chest to push ourselves back to a stand. We did 6 of these for 4 sets supersetted with 10 push ups.

Then we did cable flyes 30lbs for 15 reps supersetted with bear crawls across the gym and at the end we did 10 more push ups. 4 sets here too.

Then we did 30lb flye motion with hands together and pushed straight out for 15 reps with six walk outs with a pop push up at the end and back again. 4 sets here.

Then we did dumbell single arm presses for 10 per arm supersetted with 6 push ups for 4 sets.

Then we did overhead dumbell extensions for 15 reps supersetted with 30 dragon flags. 4 sets.





We did a few other sets and were done!!! I did 20 min of cardio on a 15 incline before class.

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Crader

Back day

I was fine when I went in , but the atmosphere, too many people in class and her being grouchy just totally set me off.

We started with straight bar pulldowns at 60lbs x 15 supersetted with 15 crunches for 4 sets.

Then we did between the leg bent over pull ups x 80 lbs supersetted with single arm bent over rows for 6 at 35lbs. We did 4 sets.

Then we did the cable machine from the bottom with a single handle and pulled it up to our chest at 80 lbs for 15 supersetted with 15 pop squats. I did 80lbs on the first two sets then licked it up myself when she was on the other side of the gym to 90 to blow some steam. This is where my Hypertrop X seemed to aid me tonight. It gave me the endurance and focus to blow this rage out on the weights.

We then did spread out alternating arm deads from the center at 10 per arm with a single dumbell for 4 sets. Then we did them with 2 dumbells and did a bent over dead up into a shrug for 15 reps x 4 sets.

We did a few other things and then did some light ab work. I did 30 more crunches and 15 leg lifts and still had some pent up frustration so I went a did inclined treadmill at a 15 incline and ran uphill!!! I could have went longer but I ran out of time.

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kimsquit

good stuff Christine!

but I think you mean "kicked it up", not "licked it up"