Abdominals
Multiple variation of ab crunching weighted and non-weighted, throwdowns, hanging raises.
I did 3-4 sets of each for about 30 minutes. My muscles were pretty much shot at the end of that.
Cardio on bike (30 minutes) average heart rate at around 165-170bpm
Friday (11/9/12)
Back
135lb-225lb dead lifts. 5 sets working my way up. 135lb, 185lb, 185lb, 225lb, 225lb. 10-15 reps for each set.
I did about 3-4 other variations of the row exercises. Total workout time was about 1.5 hours, but a lot of it was chatting..
Monday (11/12/12)
Forgot what I did that day. I think I did pull up supersets and some other random stuff for half an hour.
Tuesday (11/13/12)
Chest/triceps and a little bit of abs
4 sets barbell flat bench. 135lb, 155lb, 185lb, 155lb (Reps: 12, 10, 5, 8)
3 sets of dumbell incline bench. (8-10 reps)
3 sets dips
2-3 other tricep exercises
Wednesday (11/14/12)
Day off- Ate a bunch of junk today
Thursday (11/14/12)
Abdominals and some Back
7-8 sets of different pull ups (10-15 reps) throughout the workout
Hanging raises, ab crunches, ab holds, more crunches.
Very short 10 minutes of cardio (165 average heart rate) end of workout
Total workout time a little over an hour.
