Biceps and Triceps

Curls
35lbs x 12
35lbs x 12
40lbs x 10
45lbs x 6

Forearm Curls
35lbs x 12
35lbs x 12
40lbs x 12
45lbs x 8

21s
55lbs x 21
65lbs x 21
75lbs x 21
80lbs x 21 with a break each turn

Reversed barbell curls
40lbs x 12
50lbs x 12
50lbs x 12
60lbs x 5 

Tricep Extensions
70lbs x 12
80lbs x 10
85lbs x 8
90lbs x 6

VBar
90lbs x 12
110lbs x 12
130lbs x 10
135lbs x 10

Single OHE
25lbs x 12
30lbs x 10
30lbs x 10
35lbs x 6

1 hour of cardio class

3point hyper extension
20, 12, 12
20, 12, 12
20, 12, 12

Lat Pulls downs
100lbs x 10
100lbs x 10
120lbs x 10
140lbs x 8

Low Rolls
80lbs x 20
80lbs x 20
100lbs x 10
120lbs x 8

Curls
30lbs x 12
30lbs x 12
35lbs x 10

Dips
20, 20, 20

Push ups
30, 30, 30

Squats w/ calve raises
135lbs x 12, 12
225lbs x 10, 12
225lbs x 8, 12

At work 100 push ups and 40 pull ups.

10min cardio at the gym

Incline crunches
30, 30, 30,

Curls
35lbs x 12
40lbs x 10
40lbs x 10
45lbs x 4

VBar
110lbs x 12
130lbs x 10
140lbs x 8
150lbs x 6

Rope Pulls
70lbs x 12
100lbs x 10
100lbs x 10
110lbs x 8

Skull crushers
50lbs x 12
60lbs x 12
70lbs x 12
80lbs x 10

Iso curls
45lbs x 12
50lbs x 12
55lbs x 10
60lbs x 8

Preacher Cable Curls
20lbs x 12
30lbs x 12
40lbs x 10
50lbs x 6

VBar
110lbs x 12
120lbs x 10
130lbs x 10
140lbs x 8

OHE
25lbs x 12
30lbs x 10
35lbs x 10
40lbs x 5

Dumbbell Curls
30lbs x 12
35lbs x 10
40lbs x 6
40lbs x 6

25lbs Twists
12, 15, 12, 9

Crunches
30, 30, 30, 30

Cable Curls
30lbs x 12
40lbs x 12
50lbs x 10
60lbs x 6

Bar pull up
90lbs x 12
95lbs x 10
100lbs x 8
105lbs x 8

Cable Kick Backs
15lbs x 12
25lbs x 12
30lbs x 10

Curls
25lbs x 12
35lbs x 12
40lbs x 8
45lbs x 6

Dips
25, 25, 25, 25

Preacher Curls
70lbs x 12
80lbs x 10
90lbs x 8
100lbs x 4

VBar
100lbs x 12
120lbs x 12
130lbs x 10
140lbs x 7

OHE
25lbs x 12
30lbs x 10
35lbs x 6
35lbs x 6

Iso Curls
45lbs x 12
50lbs x 10
55lbs x 5
55lbs x 8

Crunches
35, 35, 35

Kick Backs
20lbs x 12
20lbs x 12
25lbs x 12
30lbs x

Lat Raises
30lbs x 12
35lbs x 12
40lbs x 10
45lbs x 8

VBar
80lbs x 12
100lbs x 10
120lbs x 10
140lbs x 8

Shoulder Press
50lbs x 12
70lbs x 12
90lbs x 10
110lbs x 4

OHE
20lbs x 12
25lbs x 10
30lbs x 10
35lbs x 8

Frontal Pull Downs
50lbs x 12
70lbs x 12
90lbs x 12
110lbs x 10

VBar
100lbsx 12
120lbs x 10
130lbs x 8
50lbs x 37

Cable lat raise
20lbs x 12
25lbs x 12
30lbs x 12
35lbs x10

Cable kick backs
15lbs x 12
25lbs x 10
30lbs x 8
35lbs x 8

OHE pull
35lbs x 12
55lbs x 10
75lbs x 8

Lat Raise
25lbs x 12
30lbs x 10
35lbs x 10
40lbs x 8

Shrugs
160lbs x 12
180lbs x 10
180lbs x 10
190lbs x 10

Today I went to a different gym with my friend. I noticed the cable lifting was easier then normal. While I normal was lifting up to 120lbs for VBar I was able to lift at 150lbs.

Maybe I am just getting stronger.

VBar
100lbs x 12
120lbs x 12
140lbs x 10
150lbs x 10

OHE
20lbs x 12
25lbs x 10
25lbs x 10
27.5lbs x 10

Dips
15, 20, 20, 20

Cable kick backs
20lbs x 12
25lbs x 10
30lbs x 8
35lbs x 8

Rope bicep pull up
60lbs x 12
80lbs x 10
90lbs x 10
100lbs x 10

Concentrated Curl
20lbs x 12
20lbs x 12
25lbs x 10
25lbs x 10

Inner Curls
25lbs x 12
30lbs x 10
35lbs x 8
40lbs x 4

Cable curls
40lbs x 12
50lbs x 10
60lbs x 8
60lbs x8

Double OHE
50lbs x 12
55lbs x 10
60lbs x 10
65lbs x 10

Dips
20, 20, 20, 20

Mod Skull Crushers
60lbs x 6
60lbs x 6
60lbs x 6
60lbs x 5

VBar
70lbs x 12
90lbs x 10
100lbs x 8
110lbs x 8

OHE
20lbs x 12
25lbs x 6 
25lbs x 5

Skull crushers
60lbs x 12
80lbs x 12
90lbs x 12

VBar
100lbs x 12
110lbs x 10
120lbs x 8

OHE
20lbs x 10
20lbs x 12
25lbs x 8

Cable kick backs
10lbs x 12
20lbs x 12
25lbs x 8

Machine tricep press
150lbs x 12
190lbs x 10
200lbs x 5

VBar
90lbs x 12
110lbs x 12
120lbs x 12

Lat Raise
30lbs x 12
35lbs x 12
40lbs x 8

Cable Kickbacks
15lbs x 12
20lbs x 10
25lbs x 10

Rotator Cuff
10lbs x 12
15lbs x 12
20lbs x 10

Single OHE
20lbs x 12
25lbs x 12
30lbs x 8

Salutes
20lbs x 10
25lbs x 6
30lbs x 4

Crunches
20, 20, 30

Diamonds
20, 20, 20

Lat Raises
30lbs x 12
35lbs x 12
40lbs x 8

Single OHE
25lbs x 12
30lbs x 8
30lbs x 8

Wide Push Ups
15, 15,

Shoulder Dumbbell Press
40lbs x 12
45lbs x 10
50lbs x 5

VBar
100lbs x 12
110lbs x 9
115lbs 5

I have been going to the gym last wk I just haven’t been blogging.

I did lose 15lbs last week while juicing and got closed to the goal I wanted.

Now that carnaval is over I can eat!

I restarted my creatine and now I am using Beast Test Booster.

I am going to the gym tomorrow after work.

This morning I went to the gym and noticed there was a sign that said “limited hot water.” So after my workout I went to the shower room. I let the water warm up, and waited, and waited, and waited, and it never warmed up. I tired a different shower and the same thing.

Limited needs to be changed to “No Hot Water!”

Vbar
90lbs x 12
100lbs x 12
120lbs x 10

Leg Extensions
130lbs x 12
150lbs x 12
170lbs x 10

Single Dumbbell OHE
25lbs x 12
30lbs x 10
35lbs x 8

Half Squat
20lbs x 12
20lbs x 12
20lbs x 12

Skull Crushers
60lbs x 12
70lbs x 10
80lbs x 6

Calve Raises
170lbs x 12
190lbs x 12
210lbs x 12

Its been a few days since I was at the gym but thats life.

I started to cut down on my intake of breads and I have not really noticed a set back yet….

I started eating a lot more meat.

VBar
110lbs x 12
115lbs x 10
120lbs x 8
125lbs x 6

Dumbbell OHE
25lbs x 12
30lbs x 10 needed a break
30lbs x 10 and sloppy
35lbs x

Cable Kick Backs
10lbs x 12
15lbs x 12
20lbs x 10
25lbs x 10

Lat Raise
30lbs x 12
35lbs x 10
35lbs x 10
40lbs x 6

Barbell Shoulder Press
100lbs x 10
100lbs x 7
100lbs x 10
100lbs x 10

Dumbbell Shoulder Rotate
15lbs x 12
20lbs x 12
25lbs x 10
At this point I was done and unable to lift more. I could tell cause I was being distracted and shuffling music to much.

Till next time.

Skull Crushers
60lbs x 12
70lbs x 10
80lbs x 7
40lbs x 25 burn out

Single OHE
20lbs x 12
25lbs x 10
30lbs x 5 worse technique ev
15lbs x 17

VBar
80lbs x 15
100lbs x 12
120lbs x 12
130lbs x 8
I think there was something wrong with the cable system I was using because it felt a little to easy

Hack Slide
180lbs x 12
250lbs x 10
270lbs x 10
320lbs x 10

Squats
185lbs x 12
195lbs x 10
205lbs x 10
235lbs x 8

Half Squats
25lbs x 12
25lbs x 12
30lbs x 12
35lbs x 10
I’m not going to lie these was painful but rewarding!

Declined crunches
25, 25, 25, 25