Alright! Damn, it's been a week since I updated this. Let's see if I can remember anything.
Friday April 17- I thinking I did biceps with Giacomo. But I honestly can't remember.
Saturday April 18 - was an off day I believe
Sunday April 19 - Calves Biceps and Triceps
Seated Calf Raises and Standing Calf Raises: tons of reps.
Superset of double biceps cable curl, barbell curl, and hammer curls. Great routine that murders biceps. Of course, learned if from LnG.
Dumbbell Kickbacks: contraction on these felt really good.
Barbell skull crushers
Reverse Bench Dips
Monday April 20 -abs and legs with Giacomo.
Medicine ball throws on a decline bench, then crunches with a dumbbell, then leg raises with leg throwing.
For legs we did what I will now always remember as the "LeanandGreen Routine". Circuit of lunges, to hip thrusts, to side leg raises. Then drop sets of leg extensions and leg curls.
Tuesday April 21 - Back and shoulders in the AM, Chest in the PM.
Bench Barbell Rows to dumbbell shrugs x 4 sets.
Bent over One-arm Rows: Drop sets. Two sets with 30lbs, 20lbs, and 10lbs. Two sets with 35lbs, 30lbs, and 20lbs.
Arnold Press: mini-drop sets. 20lbs followed by 15lbs.
Deadlift: 80lbs, then 90lbs, the two sets of 100lbs.
Barbell Shrugs: with bar in front and behind at 115lbs.
Back hyperextensions: with 25lbs plate
Dumbbell Lateral Raises: 15lbs x three sets.
Lat Pull down: 4 heavy sets followed by one drop set.
For Chest: Bench Press: mini drop sets. I was still TIRED from the morning workout, I probably shouldn't have done chest since it's one of my weak points, but I did and almost couldn't handle the weight. Bad call.
Incline DB flies: 22.5lbs x five sets
Decline DB Press: 20lbs x 3 sets, 15lbs x 2 sets
Chest Press Machine: 40lbs, slow and long with extreme concentration on the contraction
DB flies on flat bench: 15lbs x 5 sets
Cable Cross: two drops sets.
Wednesday April 22: Biceps and Triceps. Was still recovering from last bi/tri workout, but I was really motivated. I went for it, but quickly found out I wasn't at the top of my arm-game. Superseted double bicep cable curls, barbbell curls, and hammer curls. Then did concentration curls, machine curls, rope hammer curls. Wasn't a bad session, just wish I could have hit it harder.
Thursday was a well earned off day.
Friday April 24: Legs and Abs
Lunges holding 25lbs plates supersetting with DB squats at 135lbs.
Seated Calf Raises supersetted with hip thrusts and side leg raises. Calf raises at 115lbs and 20 reps. Hip thrusts with 25lbs plate. Four sets there.
Then switched to standing calf raises. three sets moving up to 120lbs.
Then three drop sets of leg extensions.
Decline crunches: x 20, x 12, x 12, x 12
Crunches: x20, x20, x 20, x20 left side, x20 right side.
Ab Solo Medicine Ball throw: about 60 throws.
Today I'm hitting back and chest. Gonna try to really concentrate on getting a good pec contracion.
This week was the first time I seriously tried deadlifting, and i think i'm in love with it. It felt so good. It makes you hardness so much power. I can't wait to build that up and really get into it. It killed my hamstrings for days afterwards.
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