10/29

10/28-

In the city all day taking the exam for the NYPD. Didnt get a chance to do cardio.

10/29-

Workout went well all around. Got my All out too late to try today, very excited to give it a try on Monday.

Incline Hammer Strength: 155 (each side)/ 5-3-3 = 11

Seated DB Press: 80/12-9-8 = 29

Close Grip Bench Press: 265/ 7-5-4 = 16

Rack Chins: 70/9-8-7= 26

Bent Rows: 245/ 10 (straight set)

30 min low intensity cardio (treadmill)

10/27

Great workout all around today. PR on leg press but hams were still a little sore from Mondays deadlifts.

Preacher Curls: 100/7-5-4 = 16

Pinwheel Curls: 50/14 (straight set)

Standing Calf Raise: 255/8 (straight set, 15 second negative)

Lying Leg Curl: 100/13-9-8 = 30 (+3)

Leg Press: 1000/6, 770/ 22 (straight sets)

10/26

Back is still a little tight even after the failed attempt on my last set yesterday. Lats are sore as hell. Hoping to take out some of the fustration of failing on my deadlift yesterday on the leg press tomorrow.

Ab Work

30 min low intensity cardio (15 stepmill/15 treadmill)

10/25

Excited to deadlift today, but didnt even hit my numbers from last time. Disappointing but workout took longer than usual and I wasnt into it mentally towards the end. I beat the reps or weight in every other exercise, so it wasnt a bad day.

Incline Smith Machine: 255/7-4-3 = 14

Hammer Strength Shoulder Press: 100 (per side)/ 9-5-2 = 16

Floor Skull Deads: 95/12-7-6 = 25

Lat Pulldowns: 210/9-4-3 = 16

Deadlifts: 375/8, 405/0 (straight sets)

10/23

30 min HIIT cardio

weight up to 180 ( +1lb)

waist down to 30" (-0.5")

** Gained a lb from last week but waist dropped 0.5"

10/24- off day

10/22

Didn't hit my target rep ranges for legs but still a solid workout.

Barbell Curls: 115/ 10-6-4 = 20

Hammer Curls: 60/ 12 (Straight set)

Seated Calf Raise: 115/ 11 (Straight set, 15 sec negative)

Sumo Leg Press: 10 (Straight set)

Squats: 375/3, 275/16 (Straight sets)

10/21

Ab Work (light)

30 min low intensity cardio (15 stepmill/15 treadmill)

10/20

Good workout all around, strength increases in all exercises.

Flat DB Bench Press: 105/9-7-6= 21

Behind Head Smith Press: 205/ 9-6-4= 19

PJR Tricep Pullover: 85/ 12-11-9 = 32

Med Grip Lat Pulldown: 190/ 9-7-6 = 22

T-Bar Rows: 5 Plates/ 12 (straight set)

10/19

Legs are sore as hell.

Ab Work

30 min low intensity cardio (15 stepmill/15 treadmill)

10/18

Great leg workout today, PR on front squats.

Seated DB Curls: 50/10-7-6 = 23

Reverse EZ Bar Curl: 65/12 (straight set)

Calf Leg Press: 170 (per side)/ 12 (straight set, 10 sec negative)

Front Squats: 275/6, Front Hack Squat Widowmaker: 770/20

Straight Legged Deads: 245/6, 265/6, 285/4

10/16

30 min HIIT cardio

weight down to 179

waist down to 30.5"

10/17- off day

10/15

Didnt get the best night of sleep, but workout wasn't horrible. Couldve been better.

Incline Hammer Strength: 145 (each side)/ 7-4-3 = 14

Seated DB Press: 80/10-9-6 = 25

Close Grip Bench Press: 265/ 5-3-3 = 11

Rack Chins: 60/12-9-8= 29

Bent Rows: 245/ 8 (straight set)

10/14

Ab Work (light)

30 min low intensity cardio (15 stepmill/15 treadmill)

10/13

Felt good, numbers were up in all exercises. Limped out of the gym.

Preacher Curls: 95/9-6-5 = 20

Pinwheel Curls: 50/11 (straight set)

Standing Calf Raise: 245/11 (straight set, 15 second negative)

Lying Leg Curl: 100/13-8-8 = 29 (+3)

Leg Press: 900/10, 720/ 18 (straight sets)

10/12

Still feeling good so far. My whole body is sore from yesterday, even in my legs. Hopefully it doesn't effect tomorrow's workout.

Ab Work

30 min low intensity cardio (15 stepmill/15 treadmill)

10/11 (First day of prep)

First day of the prep. Mood is good, feeling good. Strength was either constant or up from the end of the last blast.

(reps are rest paused unless noted)

Incline Smith Machine: 255/5-4-2 = 11

Hammer Strength Shoulder Press: 100 (per side)/ 7-3-2 = 12

Floor Skull Deads: 95/10-6-5 = 21

Lat Pulldowns: 190/10-7-6 = 23

Deadlifts: 375/8, 405/1 (straight sets)