CanGals Daily Fitness Journal

[cangal]

April 9th - Chest & Tris

Bench
45 x 15
95 x 10
105 x 8
110 x 6

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

Machine pec deck
70 x 15
85 x 15
105 x 15

Flat bench DB fly
15 x 12 - 15 sec's rest in between
**7 sets**

Close grip bench
45 x 15
65 x 12
65 x 12

Skull crushers
40 x 15
50 x 12
50 x 11

Cable pushdown
12.5 x 15 - 15 secs rest in between
**7 sets**

 

[obsessedwliftin]

Good work cangal!

Sent from my DROIDX using EliteFitness

 

[superqt4u2nv]

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!!

Dam great work on the rack deads

 

[dmk777]

Good lord chic I'd be decked after a session like that!! You killed it and took no prisoners !!

 

[dmk777]

Hey CG where you at girl!

 

[cangal]

Thank you everyone! I had a week off, but back to the grind now. Thanks D for checking on me!!

Monday April 16th - Chest & Triceps

Flat chest press
45 x 15
65 x 15
95 x 12
100 x 10

Incline DB press
25 x 15
30 x 15
35 x 12

Machine pec deck - FST-7
50 x 12
** 7 sets with 15 sec rest inbetween**

Overhead extension
25 x 15
30 x 15
35 x 12

Skull crushers
30 x 15
40 x 15
40 x 12

Cable pushdowns - FST -7
25 x 12
** 7 sets with 15 sec rest inbetween **


Tuesday April 17th - Hamstrings & glutes

Sitting hamstring curl
30 x 12 per leg, 30 x 5 both
3 sets

1 1/2 squats on smith machine
bar weight x 15
65 x 15
85 x 15
105 x 15

Machine leg press
120 x 15
160 x 15
200 x 15

DB SLDL
30 x 15
35 x 15
40 x 15

Laying leg curl - FST - 7
40 x 12
** 7 sets with 15 sec rest inbetween **


Wednesday April 18th - Back & Bi's

BB row/SS/ chin ups asst
45 x 15 - 4 chins
65 x 15 - 4 chins
95 x 12 - 4 chins

Seated row
50 x 15
75 x 15
90 x 11

DB row
30 x 15
35 x 15
40 x 12

Lat pulldown - FST-7
50 x 12
** 7 sets with 15 sec rest inbetween **

DB curl
20 x 15
25 x 12
25 x 11

Drag curls
30 x 15
40 x 15
40 x 12

Machine curl
35 x 15
3 sets


Thursday April 19th - shoulders & calves

Machine press
10 per side x 15
25 per side x 15
45 per side x 12

DB press
25 x 15
30 x 15
35 x 12

Seated side lat raise
10 x 15
15 x 12
15 x 10

Face pulls - FST - 7
25 x 12
** 7 sets with 15 secs rest inbetween **

Standing calf raise
120 x 15
165 x 15
165 x 12

I hope everyone has been having a great week! TGIF

 

[cangal]

I have trained since April 19th! Just haven't logged I will get back to it again, new month new start!

May 1st - Chest

Bench
55 x 15
75 x 15
95 x 12

DB Press
25 x 15
30 x 15
35 x 12

Machine pec dec
55 x 15
70 x 15
85 x 15

Machine plate loaded press
25 on each side x 15
35 on each x 12
45 on each x 8

Hope everyones training is going great!!

 

[dmk777]

Great to see you still killin shit!! Lol I'm back now too chic , keep up your hard work and the log if possible this is one my fav ones

 

[cangal]

Thanks Miss!! I found I haven't been as motivated as I was when I was keeping the log, so back on track with it now!!

Wed May 2 - Hamstrings

Sitting leg curl
Single leg 30 x 15 per leg
50 x 15
50 x 15

Leg press - heels only on sled, wide stance
180 x 15
270 x 12
270 x 12

SLDL
60 x 15
70 x 15
70 x 15

Single leg leg curl
30 x 12 per leg
20 x 15 per leg
20 x 15 per leg

Laying leg curl
40 x 15
40 x 15
40 x 15

 

[dmk777]

Yeah it's very true keeping a log and seeing progress in black and white, also seeing other peeps encouragement is the best encouragement ever