Nov. 19: Heavy Legs and some Biceps...

Today was somewhat of a short day. Felt extra toasted after squatting pretty hard and couldn't bring myself to do any more than I did.

Pushing 365 was a new high. After that, it was all I could do to stay awake!


Legs and Bi's

Squats: 3x7 (135, 185, 225) 4x5 (275, 315, 365, 315)
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Flatbar Biceps Curls: 1x10, x12, x15
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Hamstring Curls: 3x10-12

Nov. 18: Chest and Triceps

Another reasonably big day. No new highs, but I'm feeling good afterwards.

Chest and Tri's

Bench Press: 3x5 warm-up (185 lbs), 3x7 (225 lbs., 250 lbs., 265 lbs.)
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Reverse-grip Triceps Extensions: 1x10, 1x15, 1x20
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Butterflies: 3x10
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DB Kickbacks: 3x12

Nov. 17: Back Day

Feeling toasted after this lift. Haven't been keeping the blog updated after my recent travels for work, but I think I'm going to re-up my focus on this and my personal fitness.

My new mantra- "Always better"

Back day

Wide-grip Lat Pull-downs: 3x12 (3 min. rest between sets)

Wide-grip Lat Pull-downs: 3x7 (~1 min. rest between sets)
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Bent-over DB Rows: 3x12

Bent-over DB Rows: 3x7
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Close-grip Pull-downs: 4x12 **Using the handle with your palms facing each other
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Shrugs: 3x12
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Eat some chicken...