Since I've been neglecting my posts I thought I would offer up my personal workouts as a "thank you" if you will! Exclusively for my followers… not that I run a cult or anything... Maybe I'll stick with the term friends - Exclusively for my friends! I'll be posting my workouts along with pre and post workout meals to give you an idea on just how effective your routine is.
Keep in mind Monday was a holiday in Canada so I'm a day off. I normally take a "rest" day on Wednesday (... Don't get too jealous I play three consecutive games of baseball usually on Wednesday's) then continue my routine into the weekend.
Here is what I did yesterday as I keep a workout log and encourage you to do the same!
Tuesday, August 2nd 2011 - Calves/ Chest
PREWORK MEAL
Eaten approx 45 mins before w/o
One Tin of Tuna
Bowl of Blueberries/ Strawberries and Cantaloupe
CALVES
Seated Toe Presses - 4 Sets
215lbs x 25/ 295lbs x 12/ 295lbs x 10/ 295lbs x 10
Standing Calf Raises – 4 Sets
215lbs x 25/ 295lbs x 15/ 295lbs x 15/ 315lbs x 15
CHEST
Incline Dumbbell (DB) Press – 4 Sets
60lbs x 10/ 70 lbs x 10/ 70 lbs x 10/ 80 lbs x 8 (w/ spot)
Flat DB Flyes – 5 sets
20 lbs x 15/ 25 lbs x 10/ 30 lbs x 10/ 35 lbs x 10/ 40 lbs x 10
Incline Barbell Press – 3 Sets
135 lbs x 10/ 155 lbs x 10/ 185 lbs x 5 (w/ spot)
Decline Barbell Press – 3 Sets
135 lbs x 12/ 155 lbs x 8/ 185 lbs x 4
Cable Flyes Superset (+) w/ Pushups
Cables High: 17lbs x 10 + 25/ 20 lbs x 10 + 25 = 50 Pushups
Cables in the Middle: 17lbs x 12 + 20/ 20 lbs x 10 + 15 = 35 Pushups
Cables Low: 17lbs x 10 + 15/ 20 lbs x 10 + 15 = 30 Pushups
Total Pushup = 115
ABS
Set 1 Set 2
Crunches 40 40
Side Crunch 40 40
Leg Lifts 40 40
Knee Crunches 40 40
Toe Touches 40 40
Total Reps 400
CARDIO
20 minutes on the Stairmaster;
Program: Fat Burner
Level: 10
POST WORKOUT MEAL
Eaten RIGHT after w/o
Protein Shake; Two Scoops
Hand full of dry/ unsalted Almonds
Keep in mind this is in no way a recommendation, I am simply posting what I have found to be beneficial for my own needs. You are more then welcome to try it out. However if you hurt yourself in the process and try to sue me, I can assure you we will no longer be considered friends! Haha
So in the words of my good friend, 4 time Mr. Olympia Jay Cutler;
“People always ask me how much weight I am lifting. I look at weights as tools. You wouldn’t ask a painter what type of brush he uses”
