BlondBomber's Training Log

[BlondBomber]

Sunday
AM: 30 min. treadmill
PM: thighs/abs/cardio
1. front squats
45x10
95x10
135x6
185x6
225x6 (wraps)
275x3 (wraps)
I haven't ever really done front squats, got off balance on 275, should get it for 6 reps next week.
2. leg press
450x8
630x8
3. leg ext.
10platesx10
11platesx11
Old machine at World Gym, really hard.
4. walking DB lunges
30x20 paces
40x20 paces
5. lying leg curls
30x10
65x10
85x10
Another old machine that was good.
6. one-leg curls
weight?x10
weight?x10
7. neutral stance DB stifflegged deadlifts
85x10 (straps)
100x7 (lost grip, even w/straps)
8. leg raises
bwx15
bwx15
9. machine crunches
100x15
100x15
10. twists
1x50
1x50
11. treadmill/30 min.

Saw Nasser at the gym training some guy, gave a little more inspiration to my workout seeing an actual pro.

 

[BlondBomber]

Yesterday.
AM: treadmill/2%10min./4%12.5min./6%12.5min./2%10min./4mph
PM: chest/triceps/abs/cardio
1. pinky-on ring bench press
45x10
95x8
135x8
135x8
185x8
205x8
2. medium-incline DB press
70x6
70x6
3. supine DB flyes
30x8
40x8
4. dips
bwx8
bwx8
5. rope pushdowns
15x8
20x8
25x8
6. supine DB ext.
30x8
40x8 (heavy)
7. DB kickbacks
20x8
20x8
8. leg raises
bwx15
bwx15
9. decline crunches
bwx25
bwx25
10. 9-lbs. bar twists
1x50
1x50
11. Stairmaster/FatBurnerPlus/level4/45min.

Nutrition:
1: Mug of Coffee
Cardio 1.
2: 1yolk.8whites, 5 pieces turkey bacon, 1/2 c raw steel-cut oats, vitamins, fish oil
3: hearts of Romaine salad w/capful dressing, chicken breast
4: protein bar, low-carb Monster Energy drink
Trained/Cardio 2.
5: 2 scp protein powder
6: potato w/1 Tbsp fake butter, ~8 oz. steak
7: can of tuna, 2 Tbsp. natural peanut butter w/Splenda

Good day/workout. Bench is not that week considering I have increased my cardio to an hour and half each day and am continuing to lose weight.