don't know how to LJ cut, hope this works

Fri, 12 Jun 2009 04:56:46 GMT

Tuesday 05.19.09 workout 9pm

Wed, 20 May 2009 19:02:16 GMT

20 min stretching
30 min on tread 6mph 6%incline (sweating, it is 88 degrees here)

Abs:
plank w/swiss ball
10x3 @ 3 min
45 degree decline weighted sit ups:
100 x 2 25lb plate
100 x 2 35 lb plate
100 x 2 45lb plate (my tail bone has "rug" burn now!)
cable ab crunches
10 x 2 @ 45lbs light
8 x 2 @ 65lbs intermed
6 x 2 @ 85lbs med
4 x 2 @ 105 lbs heavy
"rocking" sit ups
8 x 25 BW (ouch!)

Shoulders:
Seated military dumbell press:
10 x 2 @ 20lbs light
8 x 2 @ 30lbs intermed
6 x 2 @ 40lbs med
4 x 2 @ 45lbs heavy
behind neck press:
10 x 2 @ 40lbs light
8 x 2 @ 60lbs intermed
6 x 2 @ 75lbs med
4 x 2 @ 80lbs heavy
shoulder press:
10 x 2 @ 50lbs light
8 x 2 @ 60lbs intermed
6 x 2 @ 70lbs med
4 x 2 @ 80lbs heavy

Back:
bent over barbell row:
10 x 2 @ 70lbs light
8 x 2 @ 90lbs intermed
6 x 2 @ 100lbs med
4 x 2 @ 115lbs heavy
wide grip chin ups:
20 x 2 BW
15 x 2 BW + 10lb plate
10 x 2 BW + 10lb (2) plate
5 x 2 BW + 25lb plate
bent over row:
10 x 2 @ 20lbs light
8 x 2 @ 30lbs intermed
6 x 2 @ 45lbs med
4 x 2 @ 50lbs heavy

and here it is again, nothing fancy, some exercises hit more muscle groups than others. Sweat my ass off and am sore today ;) Currently weighing in at 165lbs 10%BMI. Goal to hit for nationals 180lbs 7%BMI. Also noticed that a 7th ab is visible (the one on the right) but the other one is lagging. Anyone have suggestions? I know some guys aren't semetrical in their muscle development but any suggestions on getting it to come out?

Gabe

Need an outlet sometimes

don't know how to LJ cut, hope this works

Tuesday 05.19.09 workout 9pm