Week 11 on diet Results
Weight: 182
Bodyfat: 3.9%
Not to bad, i am getting closer to being ready!
Now For todays Workout
7/7
Reverse-Grip Bent Over Rows
315lbs for 5 reps (Solid Movement with a nice squeeze, alittle cheating but its ok :D )
1-Arm DB Rows
120 for 10 reps (good squeeze on top)
Chin-ups 50 reps done in 3 sets PR!
Barbell Standing Press
155lbs for 7 reps....missed 8 ehhhh
DB Rear Delt Raises with head on bench
40lbs for 10 reps
Barbell Bench Press
315lbs for 3 reps PR!!!!!!!!!!!!!! (Surprised myself here)
Cable Crossovers
60lbs for 12 reps
Ez-Barbell Curls
110lbs for 5 reps
Close-grip Bench
275 for 5 reps
Straight Barbell Curls
115lbs for 10 reps
Overhead DB Tricep Extensions
100lbs DB for 8 reps w/ a good stretch on bottom
Notes: Felt really good today, i shocked myself with the 315 today on bench press...i was really excited about that.....i wasnt planning on doing that but listened to my body and hit it hard!
Overall i think i am alittle behind course, i will drop some carbs and see what happens!
Here are some pics taken on sunday....take care all!
