CARVING A BODY

June 11th
MORNING TRAINING:

Leg Circuit:
Rope Romanian Deadlifts 4x12 @ 40lbs
Lying Leg Curls - 4x10 @ 40lbs
Explosive Box Squats - 4x15 @ 20lbs
Single Leg Hip Thrusts - 12/10/8/6 @ bodyweight
Calf Raises - 4x15 @ 50lbs
Treadmill: 1min walk @ 3.5mph; 30sec sprint @ 7.0mph - repeat 3 times
After the 4th walk/sprint, I continued with steady state walking for another 7 minutes

LATE AFTERNOON TRAINING:
Seated DB Presses - 12 @ 50lbs, 10@ 50lbs, 8 @ 50lbs, 6 @ 60lbs
Lateral Raises - 12 @ 15lb dbs, 12 @ 15lbs dbs, 12 @ 10 lb dbs
Rear Delt Raises - 3x10 @ 7.5lb dbs

BB French Presses - 12/10/8/6 @ 30lbs
Tricep Dips - 4x15

DB Kick Backs - 3x10 @ 10 lbs db's

Ended with treadmill: 2min walking @ 3.5mph; 1 min @ 6% incline - 3.5mph
repeat for 17 minutes

Sunday June 12th - Morning Training

Straight Arm Pulldowns - 15/12/10 @ 45lbs
Seated Rows - 15/12/10 @ 65lbs
TBar Rows - 15/12/10 @ 98lbs (grinting big time on the last set!)
Triangle Pull downs - 15/12/10 @ 75lbs

Rope crunches - 3x15 @ 35lbs
Seated pull in's - 3x15 @ BW
Russian Twists - 3x15 w/25lb db

12 minutes cardio on treadmill, 5 min sprinting - 30s on/1m off followed by walking

Decided not to do the PM training...my body is tired!!  A hot epsom bath sounds just as...wonderful!!

Monday, June 13th

Seated Overhead Presses - 12 @ 40lbs, 10 @ 50lbs, 8 @ 50lbs, 6 @ 60lbs
Incline Bench Fly - 3 x 10 @ 30lbs/40lbs/50lbs
Flat Bench Press - 3 x 10 @ 40lbs/50lbs/60lbs

Incline DB curl - 3x8 @ 30lbs, rest 30sec
Seated DB curl - 3x8 @ 30lbs, rest 30 sec
Standing Hammer curl - 3x8 @ 30lbs
KILLER!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Wednesday, June 22nd - yes, i have worked out but life has been crazy and i didn't log it...my baaad!!!

Morning: 15 minute brisk walk with Dallas the Wonder Dog
After work:
Front Squats - 6 @ 60lbs, 70lbs, 75lbs, 80lbs, 85lbs, 90lbs

Superset:
BB Split Squat - 3x 6 @ 60lbs, 65lbs, 70lbs
DB Step Ups -  3 x 8 @ 10lb dbs/10lbs/10lbs

Close Grip Bench - 3 x 10 @ 65lbs, 70lbs, 75lbs
CGB - midway to full extension - 3 x 6 @ 70lbs, 75lbs, 80lbs
CGB - chest to midway - 3 x 6 @ 75lbs, 80lbs, 80lbs

One Arm DB Rows - 3 x 8/side @ 30lb DB's
Chest Support DB Rows - 3 x 10 @ 20lb db's