CanGals Daily Fitness Journal

[Jen10]

Looking great! Nice work!

Sent from my SAMSUNG-SGH-I777 using EliteFitness

 

[cangal]

Sorry, my last post should have been for March 29th workout (arms)

March 30th - Quads

Squats
45 x 15
135 x 15
185 x 12
225 x 10
225 x 10
135 x 10

Hack squat machine - toes out, in, straight
135 x 15
155 x 15
185 x 8, drop, 155 x 10, drop, 135 x 12

Step ups
30 lb DB 12 per leg
30lb BB 12 per leg
2 sets

 

[cangal]

March 31st - back

Seated cable row
45 x 15
75 x 15
95 x 12
105 x 8, drop, 95 x 10, drop, 75 x 12, drop, 55 x 15

T-bar row
45 x 15
65 x 12
65 x 12

Lat pulldown - wide grip than narrown underhand grip
75 x 10 for both
3 sets

Rack pulls
135 x 15
185 x 15
225 x 10
185 x 12
225 x 10

 

[cangal]

April 1st - Hamstrings/glutes

Laying hamstring curl /SS/ seated curl
laying hamstring one leg at a time 45 lbs x 12, seated 55 lbs
3 sets

RDL / SS/ st lunges
35 x 15 / SS/ 15 x 15 per leg
3 sets

SLDL
45 x 15
95 x 15
135 x 15
135 x 15

Leg press with feet high & wide, bringing sled low
270 x 15
360 x 15
360 x 15

 

[dmk777]

Tremendous job huni keep killing it!!

 

[obsessedwliftin]

Looking really good in here cangal!

 

[cangal]

Thanks you guys!!

April 3rd - Chest & Tris

Incline press on smith machine
50 x 15
70 x 15
90 x 10

Reverse grip bench
50 x 15
65 x 15
75 x 12

DB hammer press
20 x 15
30 x 15
35 x 12

Plate loaded press - 7 sets with 15 secs rest in bewteen
15lb per side x 15
** 7 sets

Skull crushers /SS/ DB extension
30 x 15 /SS/ 10 x 15 per arm
40 x 15 / SS/ 10 x 15 per arm
40 x 15 / SS / 10 x 12 per arm

Cable pushdown - 7 sets with 15 secs rest inbetween
30 lbs x 15
**7 sets

Happy training everyone!!

 

[Jen10]

Heck ya CanGal!! Nice work!!!

 

[dmk777]

Looking great chic. Nice job killin it!

 

[cangal]

Thanks everyone!

I have been busy lately and need to get back to logging my workouts daily because now I have 3 to log

Just a few updates as well:

- I have started a FST-7 style of training. I will be doing this for the next 5 weeks.

- I started taking Need2slin about 2 weeks ago.

- I've added in peptide CJC-1295 w/ DAC, 2x's a week. I started this on Wednesday April 4th


Apri 4th - Back

T-bar rows
25 x 15
45 x 15
55 x 12

DB row
30 x 15
35 x 15
40 x 12

Lat pull down
75 x 15
90 x 15
105 x 12

Rack pulls from knee height
135 x 15
185 x 15
225 x 12
275 x 6

Seated row
45 x 12 - 15 seconds rest
** 7 sets


April 5th - Shoulders

DB press
25 x 15
30 x 15
40 x 12

Behind neck press on smith machine
20 x 15
30 x 12
30 x 12

Military press on smith machine
50 x 15
70 x 15
90 x 12

Seated side laterals w/DB
10 x 15
15 x 15
15 x 15

Upright rows
40 lbs x 12 - 15 seconds rest
** 7 sets


April 6th - legs - focus on hams & glutes

Leg press - feet high & wide, bring sled far down
180 x 10, full contraction, 180 x 10 bottom only
180 x 10, full contraction, 180 x 10 bottom only
270 x 10, full contraction, 270 x 10 bottom only

Squats - focused on getting really low & glute activation - feet wide & toes pointed out
135 x 15
135 x 15
185 x 12

Deadlifts with feet wide, toes pointed out, narrow grip & focus on glute activation
135 x 15
135 x 15
185 x 12

In between I did hip thrusts off a bench with 60 lb BB on lap

St. lunges /SS/ RDL's
20 x 15 per leg /SS/ 15 x 15
15 x 15 per leg /SS/ 15 x 15
20 x 15 per leg/SS / 15 x 15

Laying hamstring curl
Weight ranging from 40-30 lbs x 12 - 15 sec rest & glute contraction on rest
** 7 sets

I hope everyone has an amazing Easter weekend!!