Assault & Bullet Proof… that’s what I’m packing in my Athletes Arsenal!

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Monday Diet was perfect

(Had to change to Pull Overs)Pull-ups with seated row bar (Rocky Style) 4 x to failure

1- 95x20
2- 100x17
3- 100x12
4- 100x11

Pull Downs – 5x20 (7.7.7)
1- 65x20
2- 65x20
3- 65x20
4- 65x20
4- 65x17

Added Compound Rows
80x20
95x20
95x17
95x16

Fast Mile – 1 mile = 10:02 .60 Cool down Total 1.60

Straight Leg lifts (feet up to eyeballs) – 4x20
20
15
13
15

Ab Wheel – 4x20
1-15
2-15
3-7
4-9

 

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Ab Wheel
20
17
15
8

Just this week, I'm moving Tuesday workout(ARMS) to Wednesday, Wednesday to Thursday.....

Going out of town and will have an extra day of Low carb.. with carb days being Friday/Saturday... (since I won't be able to workout).

Taken Ab wheel with me.

 

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without PC for a couple days... will try to post via Blackberry

 

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Had to workout at home and made some adjustments

Wednesday– Arm Annihilation Workout/
Bi’s - 3-5 x 15 (go through all 5 then take a 2 minute break before starting next set)
(about 20 seconds in between)
1) Cheat Curls - 15x60lbs
2) Preacher bench close grip (bench 90 degre/used this as a generic Preacher)- 15x20lbs
3) Incline DB curls - 13x20lbs
4) Hammer DB curls 15x20lbs
5) Reverse Curls - 12x20lbs
2 minute break
1) Cheat Curls - 10x60lbs
2) Preacher bench close grip - 15x10lbs
3) Incline DB curls - 10x20lbs
4) Hammer DB curls - 13x20lbs
5) Reverse Curls - 11x20lbs
2 minute break

1) Cheat Curls - 10x60lbs
2) Preacher bench close grip - 15x20lbs
3) Incline DB curls - 9x20lbs
4) Hammer DB curls - 11x20lbs
5) Reverse Curls – 15x10lbs
4 minute break
1) Cheat Curls - 9x60lbs
2) Preacher bench close grip - 10x20lbs
3) Incline DB curls - 9x20lbs
4) Hammer DB curls - 10x20lbs
5) Reverse Curls – 15x10lbs
--------------------------------------------------------------------------
Tricep - 3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 15x60lbs
2) Arm Kickbacks- 20x20lb
3) Tri Bar- 11x60lb
4) Rope Pushdowns over head- (skipped, lack of equipment at home)
5) Bench Dips- 20xBDW
2 minute break

1) Skulls- 11x60lbs
2) Arm Kickbacks- 15x20lb
3) Tri Bar- 10x60lb
4) Rope Pushdowns over head- (skipped)
5) Bench Dips- 20xBDW,
1) Skulls- 7x60lbs
2) Arm Kickbacks- 15x10lb
5) Bench Dips- 25xBDW, then about a minute later 25xBDW

 

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Friday – No Workout/High Carb day!

6:00 – 2 scoops of Waxy Mazie

6:30 am
1 cup of Grape Nuts
12oz of Skim Milk

9:30
16 oz of Skim Milk
1 Cheese Bagel
20 - Almonds

12:00 (lunch) (on the road)
2 cups of Spanish rice (made with Brown rice)
Chicken

3:00
Assault ½ scoop

3:30
1 Cheese Bagel
20 – Almonds
Protein shake

5:30 (dinner)
4 slices of cheese pizza (fresh dough and damn good)

9:00 pm
Small Pasta
Chicken

11:00
Banana
12oz of milk with Protein shake.

 

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Saturday – No Workout/High Carb day!

7:30 am
1 cup of Grape Nuts
12oz of Organic Milk

10:00
1 Cheese Bagel
20 - Almonds

12:30 (lunch) (out looking for a damn halloween party costume)
Bag of Peanut Butter Pretzels
Grilled Chicken Sandwich

3:00
Assault ½ scoop

3:30
Deep fried Turkey
2 slices of Wheat Bread

5:30 pm – 12:00 (Halloween Party)
Pasta
Chicken
Wings
2 Pittsburgh Soft Pretzels
(had a few cookies)
More pasta and chicken before bed!

 

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Sunday – Semi-workout/Medium-Carb day (not planned)

8:30 am
Starbuck Espresso
12oz of skim milk

11:30
Huge Chicken Salad
(Cheese stick)

2:30 (lunch)
Turkey Meat (wheat bun)
Cheese Stick
Small Salad

3:00
Assault ½ scoop

5:30
Roast
Veggie (Broc and Carrots)

8:30 pm
At my Mom’s and she had Fruity Peebles.... That damn Fred Flintstone... two bowls!

11:30 pm
Protein Shake
30 Almonds

Workout:
100 push-ups
Ab Wheel
20
18
12
9

 

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Monday - No Workout

On the Road for about 8 hours Diet was back to the normal Sat-Wed (High Fat/Low Carb).

Final Review in a few days!

 

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Back

Used Tri Bar for close grip Lats
20x60lbs
16X60lbs
15x60lbs
13x60lbs

Wide Grip
15x60lbs
15x60lbs
15x60lbs

One Arm Lat (both sides)
35x20lbs (10 second break)
20x20lbs (10 second break)
25x20lbs (10 second break)

Shrugs
70x20lbs

I've been dealing with a horrible headache for the past week or so. Cardio has been slacking cause of this and it takes everything just to push through these workouts. I did the shrugs a day early to see if it would help work out the kinks in my neck... and it did.

 

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Shoulders

Side Raises
35x10lbs (5 second break)
20x10lbs (5 second break)
16x10lbs (5 second break)
Front Raises

20x10lbs (5 second break)
30x5lbs (5 second break)
33x5lbs (5 second break)

Final review for Assault and Bullet Proof will be up before Saturday.