WL v4 - Chest (July 7th)

Improvement on chest, I had more strength and more energy. I am applying advance techniques to try to get more pump. I am not concentrating on size/strength that much.

I start the workout with a nice 10 min jumping rope

After that it was all pump. I did more reps....finished around 8 reps max. Anything after that is a wast to me well maybe over 10 is a waste. 8 is the higher limit when i am cutting...I might go to 10.

Chest

Flat BBL
12 x 135
8 x 225
6 x 315
5 + 1 x 335

6 x 275 / 4 x 225 / 6 x 135

Incline DBL flys
8 x 65
8 x 65
6 x 90 / 6 x 65

Incline hammer
8 x 180
6 x 230
6 x 230 / 4 x 180 / 6 90

Decline cable

8 x 15

8 x 20

8 x 20

8 x 20

WL v4 - Legs (July 6th)

Ok legs went ok....I wont fill out this one. Legs is a big problem to me due to my surgries....I do a lot of rehab work

I still did 2 reps of 405 squats....but i need to get more size.

WL v4 - Arms (July 5th)

Today was an ass kick...due to my poor dieting!! It's hard to get my head in the game. Things come up in the summer (BBQ's, Camping...etc). I just have to keep strong and my mind on the goal.

I end up adding jumping rope to my cardio. I did before my workout. I did it for about 15 min...it got me pumped.

I added some new music to my ipod....oh yeah. Good mix of some hard house, rock and rap. Got couple new cd's. Nothing better to get you going.

ARMS

Biceps

DBL Preacher curls

8 x 45

6 x 50

4 x 60 / 4 x 45

DBL Hammer curls

6 x 75

6 x 75

6 x 75

BBL curled bar

10 x 95

8 x 95

8 x 95 / 5 x 75 / 6 x 45

Triceps

SM BBL Flat press

10 x 225

6 x 315

8 x 225

V- cable pull down / Cable kick back

10 x 100 / 10 x 55

8 x 115 / 8 x 70

8 x 115 / 8 x 85

WL v4 - Shoulders (July 3rd)

I got in and did my shit!!!

Shoulders / Traps

DBL press
12 x 65

8 x 100

8 x 110

8 x 10

Cable rear delts

8 x 17.15

8 x 20.5

8 x 22.5

Cable flys

8 x 30

8 x 40

Cable behind back flys

8 x 30

8 x 50

DBL traps / DBL traps back

8 x 125 / 8 x 125

8 x 125 / 8 x 125

8 x 125 / 8 x 125

Incline bench BBL row

10 x 100

10 x 100

10 x 100

Pecs - chest

8 x 295

8 x 295

8 x 295 / 8 x 190