9/4-9/11

This week was odd due to Labor Day on Monday. Tried to stay on schedule as much as possible.

9/4

Off Day

9/5

Jogging: 5.05 miles in 44:14


9/6

Off Day


9/7



Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol

Workout:

Spinning: 70 minutes. New teacher, good class, wanted to get out on the bike but it's still drizzling here.

Superset:
Deads: 135 x 25, 185 x 18, 235 x 15, 285 x 10, 135 x 20
BB Bench: 185 x 15 x 5
Superset:
Cable Crossovers: 60 x 12 x 4
Lat Pulldowns: 150 x 12 x 4
Superset:
Standing OH BB Presses: 95 x 15 x 4
Face Pulls: 70 x 12 x 4
Superset:
BB Curls: 70 x 15 x 4
Tri Pushdowns: 70 x 15 x 4

Abs Circuit


9/8


Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol, E/C

Workout:

Bike: 70 minutes--- 23.1 miles
Sprints: 1.75 miles of 400 run/200 walk in 13 minutes
Swim: 1750m in 30 minutes

Kick ass workout. Worked on form and pacing for the first 1250m in the pool and then sprinted for 500m.


9/9


Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol, E/C

Workout:

Jogging: 4.52 miles in 35 minutes

Wide Grip Lat Pulldowns: 100 x 15, 130 x 12, 190 x 5 x 3
BB Incline Press: 135 x 12 x 2, 185 x 8 x 2, 225 x 5
Giant Set:
Upright Rows: 70 x 15 x 3
Preacher Curls: 70 x 12 x 3
Close Grip Pushups: BW x 25 x 3



9/10



Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol, E/C

Workout:



Bike: 1hr 28 min 28.19 miles


9/11


Supps:
Multi, Fish Oil, Carb Free Body Mortar, 2 cups of black coffee (thats a supp right?)

Workout:

BW Pullups: 8,8,8,8,10

Giant Set:
Bench: 135 x 20 x 2, 185 x 15 x 2
Front Plate Swings: 25 x 15 x 2, 35 x 10 x 2
Preachers: 70 x 12 x 4

Giant Set:
DB Rows: 70 x 15 x 4
Side Lateral Raises: 20 x 15 x 4
CGBP: 135 x 17 x 4

Abs Circuit-- 8 minutes

Today was a fun workout. My legs are still pretty fried so no leg work today. I'm ready for a nap but I just don't see that in the cards.