maxes this week (4)

This last weekend I had healthy meals except for dinner on Saturday night and some beers. I did really well in my opinion and I did not gain weight over the weekend. Good job me :] As this week is a full month of weight training I am exciting for my weight-in tomorrow- the last day of September. I have already made substantial changes in just one month of this program and I have not burned out yet. Yes, I have missed days this month. I did not attend the gym 5 days/wk every single week. However, when I missed a day at the gym, I measured and met my calories. I have worked very hard. I am hoping the weigh-in tomorrow demonstrates how it is paying off. I’m excited.

MONDAY

N/A - Bad sleep

TUESDAY

  • Leg Press -I had my iPod and some caffeine in me and I just nailed it. It was pretty awesome. I felt like I could fight a bear after my workout. I was pretty pumped up and it was the first time I left the gym exhausted yet satisfied in my work. Tuesday was good!
  • (Pyramid: 170lbs, 190lbs, 210lbs, 230lbs, [240] lbs)
  • squat-kicks (12reps x 3setsx 12lbs)
  • leg-curls(12lbs x 12reps  x 3sets/ leg
  • back-lunges (Did not do)
  • ~330 calories of cardio

WEDNESDAY

  • Bench Press (Chest Press) - Much happier this week. I pressed out my 100lb max all the way and did a second rep. The third fell much too short, but it was a small improvement from last week. I kicked my compound back up and it was much harder but I did it. Get some.
  • (Pyramid: 70, 80, [90][100] lbs)
  • 1 hand row (60lb x 12reps x 2sets; 50lbs x 12 reps x1 set)
  • compound row ([(110lbs, 95lbs, 85 lbs) x 12reps)
  • ~340 calories of cardio

THURSDAY

  • Core - My back hurts a lot from Tuesdays leg day. I really believe I did a few lazy leg curls and pulled something. I knew I would have to take it easy today… sadly. I jumped more on cardio to compensate.
  • Criss-Crosses [actual name idk]
  • Planks 25 seconds x 2
  • Crunces 2 sets x 20
  • Twist - I did a modified twist with lower weights on the ground. I don’t know if that was a smart decision, but it did not hurt at all when I was doing it.
  • ~406 calories of cardio

FRIDAY

  • Overhead Press - PENDING
  •  (Pyramid: 45, 50, 60, [70], lbs)
  • - dips(30lbs x 12reps x 3sets)
  • - chin-ups(30lbs x 12reps x 3sets)
  • ~270 calories of cardio