3/16-3/21 Results

This week my workouts have been pretty solid. My left shoulder has gotten a lot better, with hardly any pain at all right now. Only when I wake up in the morning there is some stiffness. I think it is because my bed is a piece of crap. I only did 2 of 5 cardio sessions this week. Monday I will be back at the cardio 100%. I'm officially 10 weeks out. I'm making great progress and coming along very well. I meet with Ryan on Friday and hit all poses, along with another competitor who is competing in Ryan's show on May 9th. It was nice to stand next to someone and pose. This next Saturday Ryan is holding a posing seminar that I will be attending. There will be a pro fitness competitor there along with NANBF judges. Hopefully I will get some feedback on how I'm looking, as well as posing.

Here are my workouts for the week.

3.16.09
Inc DB presses 3x8-12
65x8,70x8(2)
Dec DB flys 3x8-10
45x10,50x8(2)
Bent rows 3x8-12
145x10, 155x8(2)
Close grip pulldowns 3x8-10
120x10, 140x8(2)
Seated military press 3x8-12
115x8(3)
Inc DB curls 3x8-10
30x8(3)
Overhead DB tri ext 3x8-10
55x10, 60x8(2)
*Reverse curls 2x10-14
50x14(2)
*Tricep kickbacks 3x10-14
25x12(2)

3.17.09
Back squats 3x8-12
205x10,215x8,225x8
Leg ext 2x8-10
190x10,205x10
Stiff leg deads 3x8-12
175x10,175x8,8
Standing calf raise 3x6-8
315x8,325x8(2)
Seated calf raise 3x8-14
110x14(3)
Cable crunches 3x8-12 *
3
Crunches 3x8-12 *
3
V-ups 3x8-12 *
3

3.19.09
Flat DB press 3x8-10
75x10,85x8(2)
Incline DB flys 3x8-12
35x12,40x10,12
cable chest press 3x12-15
25x15,30x12(2)
Seated DB press 3x8-12
35x12,45x10,8
*Front raises 3x10-14
10x14,15x12,20x10
*Lateral raises 3x10-14
10x14,15x12,20x10
Overhead Tri ext 3x8-12
57.5x12,65x10(2)
Lying tricep ext 3x8-12
70x10,10,9
Dips 3xAMP
x10,x8,x7

3.20.09
Leg press 3x8-12
500x12,540x10,12
DB squats with SB 3x8-12
50x10(3)
Leg ext 3x12-15
130x15, 145x11,12
Glute/ham raise 3x8-12
x10,x10,x10
Leg curls 4x8-15
55x15,60x10,65x8(2)
Seated calves 3x8-15
110x15,110x14,110x12
Calves on leg press 3x8-12
270x12,12,12
wtd Incline crunch 3x8-12 *
3
Leg raises 3x8-12 *
3
Straight leg crunch 3x8-12 *
3

3.21.09
Rack chins 3x8-12
BWx12,BW+30x8(2)
Pulldowns 3x8-12
120x10,120x10,140x8
Cable rows 3x8-12
140x8,120x10(2)
DB Back rows 2x12-15*
40x12(2)
Cable pullovers 2x12-15*
40x15(2)
Upright rows 3x8-12
60x12(3)
Incline DB curls 3x8-12
25x12,30x8,7
Preacher Curls 3x8-12
65x12,80x8(2)
Cable hammer curls 2x12-15
25x15,30x15