Killed it again!

Lat Raises
35lbs x 12
45lbs x 12
50lbs x 8

Shoulder press dumb bell
40lbs x 12
55lbs x 12
65lbs x 8

Short bar pull downs
60lbs x 12
80lbs x 12
100lbs x 12

Shrugs
230lbs x 12
230lbs x 8 lost my grip
250lbs x 5

Incline machine press
90lbs x 12
180lbs x 10
200lbs x 8

Decline machine press
90lbs x 12
180lbs x 12
200lbs x 12

ISO Machine press
180lbs x 4
140lbs x 10
160lbs x 5

Its been a long time since I post but I have been dieting and add more cardio in my routine.

I am actually taking several aerobic classes; jam, zumba, and light weight pump.

I am seeing a difference, just wish I could say no to food and just eat small portions.

Today was great I finally got back in the grove of lifting heavy and even surprised myself that I am lifting even heavier then the last time I worked those muscle groups out.

My biggist accomplishment is using the leg press machine and lifting 720lbs 12 times with relative ease.

I will be braver and try to lift even heavier next time.

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

Back chest shoulders

Low Rolls
120lbs x 12
130lbs x 12
140lbs x 10
80lbs x 40

Pull downs
100lbs x 12
120lbs x 12
140lbs x 10
60lbs x 25

Shoulder Press
35lbs x 12
45lbs x 12
55lbs x 10
60lbs x 10

4point lat raise
20lbs x 12
20lbs x 12
25lbs x 8
25lbs x 8

Dips
15, 20, 20, 20

OHE
30lbs x 12
45lbs x 12
55lbs x 10
60lbs x 10

Incline bench
135lbs x 12
145lbs x 10
155lbs x 8
165lbs x 6

Wide machine press
230lbs x 12
240lbs x 10
250lbs x 10
260lbs x 8

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

Lateral (side) Raises
35lbs x 12
40lbs x 12
45lbs x 10

Shrugs with frame
190lbs x 12
210lbs x 12
240lbs x 8

Long Bar Pull Downs
80lbs x 12
100lbs x 10
120lbs x 6

Hyper Extensions
20, 20, 20

Low Roll
100lbs x 12
120lbs x 10
130lbs x 8

Push ups
25, 25, 13

Wide machine press
180lbs x 12
230lbs x 10
270lbs x 8

Dumbbell flys
35lbs x 12
45lbs x 10
50lbs x 6

Cable Pull Downs
70lbs x 20
90lbs x 20
100lbs x 20
120lbs x 15

3point extensions
20, 20, 20
20, 20, 20
20, 20, 20

Walking Lunges
20lbs x 10
25lbs x 10
30lbs x 10

Push Ups
25, 25, 25, 25

25lbs plate ab raises
20, 20,

10min cardio

FREE Crunches
15, 15, 30, 15

Walking Plank
30, 30, 40

Calve Extensions
130lbs x 20
140lbs x 18
150lbs x 15
170lbs x 10

Squats with calve raise
185lbs x 12, 12
195lbs x 10, 12
205lbs x 10, 12
235lbs x 8, 10

Leg Extensions
170lbs x 12
190lbs x 10
210lbs x 10
230lbs x 8

Machine glute kickbacks
100lbs x 12
110lbs x 12
130lbs x 12
170lbs x 8

Hip Abduction
100lbs x 20
120lbs x 20
130lbs x 20
150lbs x 20

Hip Adduction
100lbs x 20
120lbs x 15
130lbs x 15
150lbs x 15

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

Prone Leg Curl
120lbs x 8
125lbs x 4
125lbs x 6
130lbs x 3

Leg Press
360lbs x 12
450lbs x 12
500lbs x 12
540lbs x 12
590lbs x 10
630lbs x 8

Leg Extensions
150lbs x 12
170lbs x 12
190lbs x 10
210lbs x 10

Squats
205lbs x 10
215lbs x 10
235lbs x 6

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

Yesterday while I work I did a few push ups and pull ups but not enough. I hope today I reach my goal of 100.

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

Minute Twist
1, 1, 1

Rotator Cuff
15lbs x 12
20lbs x 10
25lbs x 10

Machine Shoulder Press
110lbs x 12
115lbs x 6
115lbs x 3

Incline crunches
25, 25, 25, 25

Hyper Extensions
25, 25, 25,

Oblique Crunches
15, 15, 15

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