BAG WK 4

by: Joe Lyons - November 11th, 2007

Back on Monday

Deadlifts (lighter this week for more reps), Cable rows, T-bar rows , one arm machine rows

I wanted to do some bent over rows, but I was wiped out. It was one of the better back workouts I've had in a while.

I will be doing the pull down movements on Friday

Chest Tuesday

High Cable Flys, Incline DB, Smith Incline, Low Cable Flys

Calves, no cardio today. Had to do some running around after the gym.

My weight is sticking at 229lbs because I've been slacking a bit. I've been sleeping about every spare minute I have and I end up messing up meal times. For some reason I'm just so tired all the time. My body isn't, I feel great, I just want to sleep all the time. LOL

Thursday was leg day that started off crappy and ended with me puking.

Work started off crappy for some reason. Some people are impossible to please. I was on the road a lot and I guess no one had anywhere to be, because they were driving miss Daisey for my 3 hour ride home. I barely made it in time to change then head out to the gym for our workout.

Extensions, Squats (455X8 raw, 365X15), Leg Press, Lying Leg Curls (RP), Single leg curls

Stretching for 10min after the workout.

Today was a challenge and I felt sick after the widow-maker. I made it through the rest of the workout, but when I got to my care I puked up my during workout shake. It was pink waxy maize, bcaa, and Vassive EA8. That was a waste of a few $$$ LOL



Friday I did shoulders with Pull Down Movements

Drop Set Lateral Raises, H/S Press, Upright Rows, Reverse Fly

Wide Grip Underhand Pull Downs, Wide Grip Pull Downs, Underhand H/S Pull Downs

The lift went very well. I was happy to continue pressing, but still a little reluctant to push some heavier weight. I was in the 12-15 range. The back Movements went well. My low lats all the way to my arm pits were killin' me.

Saturday was Arms

I had an ON/ABB demo in the morning at a powerlifting meet. That was a lot of fun. I met some great people and watched a guy Squat 930lbs and he also just missed the 1005lbs attempt. After watching the show and hanging out with Johnny Stewart, Hollywood Glen, and Curtis Bryant I was ready to hit the gym. Hollywood and Curtis are competing at Nationals next week and were looking freakish!

Alternating DB Curls, Preacher Curls, High Cable Curls, Reverse Cable Curls
V-Bar Press downs, Weighted Dips, Cable Skull Crushers, One arm Cable Extensions

Abs and Calves to finish.

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