kimsquit

kimsquit

Friday's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
80 x 10 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 6
210 x 6
240 x 6
270 x 6
300 x 6 M
300 x 6 M
300 x 6 M (300 = stack)

Bent over Reverse-grip Rows (Oly bar weight not included):
50 x 11 reps
90 x 8
140 x 8
180 x 6
230 x 6
270 x 8 M
270 x 8 M
270 x 7 M

Supported T-bar Rows:
180 x 6 reps
225 x 6 M
225 x 5 M
225 x 5 M
225 x 5 M

Seated Cable Rows:
250 x 18 reps M
250 x 17 M
250 x 13 M

Close-grip Front Lat Pulldowns:
180 x 6 reps
210 x 6
240 x 6
270 x 8
270 x 7
270 x 6

Simultaneous Bent Over DB Rows (per side):
50 x 12 reps
50 x 12
50 x 12
50 x 12

Plate-loaded HS Rows:
180 x 10 reps
180 x 10
180 x 10
180 x 10


followed by 41 minutes of HIIT on the elliptical for 535 calories

kimsquit

Saturday's Chest Day:

(all Max sets to failure)

Incline Barbell Presses (Oly bar weight not included):
bar x 12 reps (w/u)
50 x 8 (w/u)
90 x 8 (w/u)
140 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

Flat Bench (Oly bar weight not included):
90 x 8 reps
140 x 8
180 x 6
230 x 6
230 x 5

Incline Db Presses (per side):
50 x 8 reps
70 x 6
90 x 6
110 x 2 > bad set
110 x 5 M
110 x 5 M

Incline Db Flyes (per side):
40 x 8 reps
40 x 8
50 x 8
50 x 8
50 x 8

Standing Cable Flyes
80 x 10 reps
100 x 10
100 x 10
100 x 10

Linear Leg Press (knees to chest/sled weight not included):
90 x 10 (w/u) reps
180 x 10 (w/u)
270 x 8
360 x 8
360 x 8

Feet-together, ass-to-ankle Hack Squats:
90 x 10 reps (w/u)
90 x 12
(I skipped quads because I've been finding that I'm not sufficiently recovered by Tuesday's Quad day anymore and I'd rather save 'em for a quality workout on Quad day)

Seated Leg Curls:
100 x 12 reps (w/u)
120 x 8 (w/u)
140 x 10
140 x 10
140 x 10
140 x 10

Spider Db curls (per side):
30 x 10 reps (w/u)
40 x 8 (w/u)
50 x 8
60 x 8
70 x 8


followed by 41 minutes of HIIT on the stepper for 534 total calories

kimsquit

kimsquit

Yesterday's Quads & Calves:

(all Max sets to failure)

Linear Leg Press (knees to chest/sled weight not included):
90 x 10 (w/u) reps
180 x 8 (w/u)
270 x 6
360 x 6
450 x 6
540 x 6
630 x 6
720 x 6 M
720 x 6 M
720 x 6 M

Feet-together, ass-to-ankles Hack Squats:
90 x 15
90 x 15
90 x 15
90 x 15
90 x 15

Seated Leg Extensions:
140 x 10 reps
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10

Adductor Machine:
#14 x 10 reps
#16 x 8
#18 x 8
#20 x 8 (#20 = stack)
#20 + 45 pounds x 10
#20 + 45 pounds x 10
#20 + 45 pounds x 10

Slow, Deep Standing Calf Raises:
300 x 8 reps (w/u)
460 x 8
460 x 8
460 x 8
460 x 8
460 x 8

Slow Seated Calf Raises:
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
with extreme calf stretching between each set

Standing Calf Raises:
120 x 72 reps
120 x 60 M
120 x 61 M
120 x 45 M


after that was HIIT but for a change I ran the Dallas Road promendade in the sunshine and seabreeze. Alternated 5 minutes of running with 2 minutes of walking.

Ikaika

log looks great bro...numbers are very impressive!

__________________
No supplement can make up for the lack of a strong work ethic.

kimsquit

thanks man, the numbers are starting to slip but I guess that's to be expected at only 2300 calories a day...which just dropped by another 40g of carbs as of today

kimsquit

Yesterday's Triceps & Biceps:

(all Max sets to failure)

Close-grip Bench Press (Oly bar weight not included):
bar x 10 reps (w/u)
90 x 8 (w/u)
140 x 8 (w/u)
180 x 6
230 x 6
230 x 7 M
230 x 4

Lying Double-arm Db Tricep Extensions (per side):
30 x 8 reps
40 x 8
50 x 6
60 x 6
70 x 8 M
70 x 8 M
70 x 8 M

Standing Rope Cable Pushdowns:
100 x 8 reps
130 x 8
160 x 12 M
160 x 12 M
160 x 11 M
160 x 10 M

Standing One-arm Underhand Cable Pulldowns (per side):
100 x 10 reps
100 x 10
100 x 10

Standing Barbell Curls (Oly bar weight not included):
bar x 12 reps (w/u)
20 x 8 (w/u)
50 x 8 (w/u)
70 x 6
90 x 8 M
90 x 10 M
90 x 9 M

Seated Db Curls (per side):
60 x 8 M reps
60 x 8 M
60 x 6 M
60 x 7 M

Seated Bicep Machine:
100 x 8
120 x 8
120 x 8
120 x 8

One-arm Db Spider Curls (per side):
60 x 8 reps
60 x 8
60 x 8
60 x 8

after that was 50 minutes of HIIT along the seashore: 5 minutes running alternated with 2 minutes walking

kimsquit

Crader

Ahhh turning on the sexy in here.

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

Friday's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
80 x 10 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 6
210 x 6
240 x 6
270 x 6
300 x 5 M
300 x 5 M
300 x 5 M (300 = stack)

Bent over Reverse-grip Rows (Oly bar weight not included):
50 x 12 reps
90 x 8
140 x 8
180 x 6
230 x 6
270 x 8 M
270 x 8 M
270 x 6 M

Supported T-bar Rows:
180 x 6 reps
225 x 4 M
225 x 4 M
225 x 4 M
225 x 4 M

Seated Cable Rows:
250 x 19 reps M
250 x 18 M
250 x 15 M

Close-grip Front Lat Pulldowns:
210 x 6 reps
240 x 6
270 x 6 M
270 x 5 M
270 x 6

Simultaneous Bent Over DB Rows (per side):
50 x 15 reps
50 x 12
50 x 12
50 x 12

Plate-loaded HS Rows:
180 x 10 reps
180 x 10
180 x 10
180 x 10


followed by 50 minutes of HIIT on the CrossRamp machine for 444 calories

kimsquit

Saturday's Chest Day:

(all Max sets to failure)

Incline Barbell Presses (Oly bar weight not included):
bar x 12 reps (w/u)
50 x 8 (w/u)
90 x 8 (w/u)
140 x 6
180 x 6
230 x 6
230 x 6
230 x 6
230 x 6

Flat Bench (Oly bar weight not included):
180 x 8 reps
230 x 8
270 x 5
270 x 6
270 x 6

Plate-loaded Incline Press Machine (per side):
45 x 8 reps
90 x 8
135 x 6
135 x 7 M
135 x 8 M
135 x 8 M

Incline Db Flyes (per side):
40 x 8 reps
50 x 8
50 x 8
50 x 8
50 x 8

Pec Deck:
275 x 12 reps (275 = stack)
275 x 12
275 x 12
275 x 12

Feet-together, ass-to-ankle Squats on the plate-loaded rotational Squat machine:
90 x 10 reps (w/u)
90 x 12
90 x 14
90 x 20 M

Lying Leg Curls:
60 x 10 reps (w/u)
80 x 10 (w/u)
100 x 8
100 x 8
100 x 8

Spider Db curls (per side):
30 x 10 reps (w/u)
40 x 8 (w/u)
50 x 6
60 x 6
70 x 8
70 x 8


followed by 50 minutes of HIIT on the ArcTrainer for 375 calories

kimsquit

kimsquit

Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure)

Seated Smith Machine Shoulder Presses (bar weight not included):
bar x 10 reps (w/u)
50 x 8 (w/u)
90 x 8 reps (w/u)
140 x 6
180 x 6
230 x 6
(haven't done these for a couple of months but this new gym has 2 quality smiths that can handle more than 2 plates a side without binding up)

Arnold Dumbbell Presses (per side):
40 x 8 reps
50 x 6
60 x 6
70 x 8 M
70 x 8 M
70 x 8 M

Cybex plate-loaded Shoulder Presses 9per side):
45 x 8
90 x 8
135 x 4 M
135 x 4 M
135 x 4 M

Seated SuperSet Side Db and Front Bb Raises:
30 pounds side & 45 pounds front x 10 reps each
30 pounds side & 45 pounds front x 10 reps each
30 pounds side x 50 pounds front x 10 reps each

Rear Delts on Pec Deck
245 x 9 reps M
245 x 9 M
245 x 9 M
245 x 9 M
245 x 8 M
245 x 8 M

Barbell Shrugs (Oly bar weight not included):
180 x 10 reps
270 x 6
360 x 8 M
360 x 8 M
360 x 6 M
360 x 5 M

Standing Dumbbell Shrugs (per side):
130 x 20 reps M
130 x 20 M
130 x 18 M
130 x 15 M

My right knee tendons were bothering me so I decided to skip hamstrings and cardio and save my tendons for Quad Day. Broke my heart to skip cardio...

Stiff Leg Deadlifts (Oly bar weight not included):
90x 8 reps
140 x 8
180 x 6
230 x 6
230 x 6
230 x 6

Seated Hamstring Curls:
120 x 8 reps (w/u)
150 x 6
180 x 6
230 x 8 supersetted with 80 x 12 lying hamstring curls
230 x 8 supersetted with 80 x 12 lying hamstring curls
230 x 8 supersetted with 80 x 9 lying hamstring curls

kimsquit

Yesterday's Quads & Calves:

(all Max sets to failure)

Apex Machine Leg Press:
180 x 8 (w/u) reps
220 x 8 (w/u)
260 x 8
300 x 6
340 x 6
400 x 15 (400 = stack)
400 x 18 M
400 x 19 M
400 x 17 M

Feet-together, ass-to-ankles Squats on the plate-loaded Rotational:
90 x 20
90 x 20
90 x 20
90 x 20

Smith deep sumo squats
90 x 12
90 x 12
90 x 12

Seated Leg Extensions:
150 x 10 reps
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

Adductor Machine:
140 x 10 reps
160 x 8
180 x 8
200 x 8
220 x 10
220 x 10
220 x 10

Slow, Deep Standing Calf Raises:
195 x 8 reps (w/u)
240 x 8
240 x 8
240 x 8
240 x 8
240 x 8
(stack = 300)

Slow Seated Calf Raises:
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
with extreme calf stretching between each set

Standing Calf Raises:
120 x 72 reps
120 x 60
120 x 61
120 x 45


after that was 50 minutes of HIIT on the CrossRamp for 443 calories

kimsquit

Yesterday's Triceps & Biceps:

(all Max sets to failure)

Close-grip Bench Press (Oly bar weight not included):
bar x 10 reps (w/u)
90 x 8 (w/u)
140 x 8 (w/u)
180 x 6
230 x 6 M
230 x 6 M
230 x 5 M

Lying Double-arm Db Tricep Extensions (per side):
30 x 8 reps
40 x 8
50 x 6
60 x 6
70 x 8 M
70 x 8 M
70 x 8 M

Standing Rope Cable Pushdowns:
120 x 8 reps
140 x 8
160 x 13 M
160 x 12 M
160 x 12 M
160 x 11 M

Standing One-arm Underhand Cable Pulldowns (per side):
100 x 10 reps
100 x 10
100 x 10

Standing Barbell Curls (Oly bar weight not included):
bar x 12 reps (w/u)
20 x 8 (w/u)
50 x 8 (w/u)
70 x 6
90 x 8 M
90 x 8 M
90 x 7 M

Seated Db Curls (per side):
60 x 6 M reps
60 x 7 M
60 x 7 M
60 x 6 M

Standing Close-grip preloaded EZ bar curls:
60 x 12
60 x 12
70 x 12
70 x 12

One-arm Db Spider Curls (per side):
70 x 8 reps
70 x 8
70 x 8

after that was 20 minutes of HIIT on the CrossRamp for 173 calories

kimsquit

Friday's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
80 x 10 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 6
210 x 6
240 x 6
270 x 6
300 x 6 M
300 x 5 M
300 x 5 M (300 = stack)

Bent over Reverse-grip Rows (Oly bar weight not included):
50 x 12 reps
90 x 8
140 x 8
180 x 6
230 x 6
270 x 8 M
270 x 8 M
270 x 7 M

Supported T-bar Rows:
180 x 6 reps
225 x 4 M
225 x 4 M
225 x 4 M
225 x 4 M

Seated Cable Rows:
300 x 12 reps M
300 x 12 M
300 x 10 M

Close-grip Front Lat Pulldowns:
210 x 6 reps
240 x 6
270 x 6 M
270 x 6 M
270 x 5 M

Simultaneous Bent Over DB Rows (per side):
50 x 15 reps
60 x 12
60 x 12
60 x 12

Plate-loaded HS Rows:
270 x 10 reps
270 x 10
270 x 10


followed by 50 minutes of HIIT on the CrossRamp machine for 445 calories

kimsquit