11/08/2011 – Chest

I seem to always forget to update this site, I keep a constant log of where I am at in my diet, and progress. I just seem to forget to come on here and update it. So today was chest day and also the first day of cardio. I haven’t done any real cardio for 2 years. So with the January contest being just around the corner its time to get it started.

Benchpress – 1warmup and 4 working sets of 10 at 200lbs

Incline Press – 4 working sets of 8 at  185lbs

Butterfly Press – 4 working sets of 10 at 96lbs this is a cable butterfly

Reverse Grip Bench Press – 4 working sets of 10 at 85lbs (this is a hard press to do, you cant use much weight due to strain on shoulders)

Decline Press – 4 working sets of 10 at 105 – I was pretty worn out at this point

At the end I performed 2 sets of butterfly press to failure to work some extra blood into the muscles.

Hamstrings – Reverse leg curls (I don’t know what to call it) 4 sets of 20 at 65lbs

Cardio- 30 mineute run before breakfast, will do a second session before bed tonight

I will also be updating pictures weekly to track the cutting progress.

2/9/11 – Shoulders

Today was one of the best shoulder workouts I have ever had. My shoulder is auctually feeling pretty good, didn’t really have much pain. Here is the workout:

Dumbbell Shoulder Press – Warmup – 1set x 20reps x 20lbs

                                                        Workout – 4sets x 10 reps x 40lbs

                                                        FST-7 – 7sets x 7reps x 20lbs (no rest)

Leaning Lateral Raises – 4sets x 10 reps x 20lbs

Bent-over Dumbbell Raises – 4sets x10 reps x 20lbs

The FST-7 gives you an amazing pump. I am going to continue to incorporate it into a workout each day. We will see how my shoulder feels tomorrow.