USEALITTLE's journal.... its about time to start 1.

[USEALITTLE]

Day3


Chest shoulders tris


Incline cbls
50x15
80x12
110x8
120x12•12 slow down contraction top
120x30 med speed


Arnold press
35x15
50x10
65x10
75x10


1arm side lats
35x10•10 twist is makin back tight


Side lats both arms
35x20
40x15


Close grip bench
135x12
225x10•10•10 (Top half rep w/pause at btm) easy reps concentrate on lockout.




Up right row
65x15
95x15
125x15
145x12•11•11-95x15 (1min between)


Cbl fly low
90x20


1arm OHD ext
30x20•16•12 (no rest)


Bent lats
40x15•15•15•15•15

Things felt better today, still kinda tired but I got it done.

[USEALITTLE]

Not make it in tonight my dogs had a Cesar so I have to stay home and take care of him but I will go in the morning tomorrow

[USEALITTLE]

Been gone for a couple days.... Did this today

Day 9 after almost a wk off...


Legs/calf


Seated toe
115x100 33•60•76•86•94•100


Back squats warm ups
135x10
225x6
315x4


High box squats
315x6
405x5
495x6 <video
405x8


Front squats
135x6
185x3
225x4
275x6


Stiff leg DL
225x12
275x12
315x12


Pull throughs
70x12
110x12
150x15


Cardio
15min walk on tread mill
11 inc 2.8 sp


He box squats where a little wonky for was off a little same with stiff legs.... They will get better

[USEALITTLE]

Day12 back/bis


Ez bar curl
25x20
60x12
75x20•20•20


Preacher curl
75x15•15•18


Bent row
135x15•15•15 easy with full scapula stretch between each rep


Wide pull downs
80x20
120x20
180x20•20


Bent lats
40x15•15•15•15
60x12•12 all easy just goin through the motions for pump


Bench rear lats
20x15•15•15


Hi cbl curl
50x17•15


Seated scap shrug
120x20•20•20 easy for feel


today was more about feel and pump. I used bis today as a site so it made moving anykinda heavy weight very hard, so that why the weights are not where they normaly are.

[USEALITTLE]

nice little spread...

[tjoe]

hmm, pull thrus. Nice. Don't see those very often. Used to love em.

[USEALITTLE]

....

[USEALITTLE]

Legs bw 233




Leg press
225x20
315x20
315x50 (feet low and narrow)


Standing toe
45x30
90x20•20 (pause top/btm) 90x24/30 slow/fast


Sumo w/ high pull


135x10
185x8 to heavy
135x10 workin hard?!?!
95x15•15


Seated toe
45x 15
90x30
135x25/30


Row
1000m not for time



Was gonna do more legs but after leg press my knee started hurting, so after the gym I came home and pinned 4mg tb500 at knee... If not tomorrow the Friday it should be feeling better.

also sorry guys between not and July something I will be more after dropping fat weather then getting strong so the weights will not be goin up much but sets will get longer to get cardio up.

[USEALITTLE]

Went to the gym last night and did mostly cardio...

20min walk with high incline

then some circuit type training high reps to get pump and keep HR up

then another 15 min elliptical about 60 reps per min, just to keep hr up.

[Elf]

Went to the gym last night and did mostly cardio...

20min walk with high incline

then some circuit type training high reps to get pump and keep HR up

then another 15 min elliptical about 60 reps per min, just to keep hr up.

How high do you keep your heart rate when doing cardio?

[USEALITTLE]

130-135... It's low but I'd rather drop less fat then burn my muscle.

Also when I say "cardio" I mean burn fat or try to.

[USEALITTLE]

Iv been in the gym a little....

Shoulders/tris bw 234


150rip/8e


Side lats
20x20
30x20
40x15
50x20•20•20
25x15-20 (neg down help up) 16! Slow as possable down, no stop


Arnold press
30x20
40x15•15


Push down
35x20
50x12
65x20•20•17


1arm OHD ext
30x20•20•20 (again never go over 30lbs)

tonight...


Felt really strong but didn't have alot of time.

Legs


Hack squats face in
135x15
225x15
315x15!
405x12!
225x20


Leg ext
30x10x10 (non stop) left/right


Seated toe
90x15
135x12
180x12
5x10-15x225 (1min rest)
10(cramp)•15•12(cramp)•12/15•12/15


the hack squat seemed crazy easy! Can't explain why... Maybe my stuff is kickin in

[tjoe]

why never over 30 on 1 arm overheads? Elbow?

[USEALITTLE]

No, the angle with light weight hits the lateral head of the tricep very well... 30lbs and sets of 20. If 30s is anykinda hard the take it back to 25s