Is Working at Night Hurting MyProgress?

I had a bonus workout last night and hit my arms but the main thought on my mind was is my being a third shift vampire helpful or harmful to gaining progress. The issues are numerous.

1. Sleep - The main issue I have is sleep.  it is not just about getting enough as I am always a little short on it but sleep pattern too.  Sometimes I get to sleep in the beginning of the day sometimes because of schedule later and there really is no pattern but dealing with the week ahead.

2. Nutrition - Now given schedule what do you think nutrition is like.  Try getting regular nutrition with that schedule.  Sometimes consistency and flexibility are not good companions.

3. The Job itself:  My employer used to have regular scheduling so you knew when you were going to work and what days you had off -- no more.  Now you never know what days you are going to work or how much.  So how does one compute job calorie burn when nothing is truly consistent.

The only real solution I might have is to move back to days.

Workout 3.2.5 was a bonus workout involving arms.  It was good and tough.   

Workout Log 3.2.4 - Some Decisions

Today was shoulder day and some decisions had to be made on a lot of things but more on that in a moment.  I found one exercise that I also can max out on my available weight - Barbell shrugs.  I genetically blessed in three areas - calves, forearms and upper traps.  Not only shape but strength for all three is higher than some other parts. 

Motivation: 10

Focus: 10

Goals: Complete Workout, Establish 1RM on All Exercises

Preparation: Meditation - 5min.; Cardio - 5 min.; Visualization/Stretching

Weight Training:
Delts:
Military Press: 75x5; 95x5; 110x5; 120x5; 130x5
Front Raises: 20x5; 26x5; 30x5; 30x5; 36x3
Rear Delt Flye: 30x5; 36x5; 50x5; 50x5; 56x3
Lateral Side Raise: 10x5; 16x5; 20x5; 26x5; 30x3
Traps
Shrugs: 135x5; 205x5; 255x5; 275x5; 300x5
Upright Row: 75x5; 95x5; 110x5; 120x5; 130x3

Flexing Shoulders

Cardio: 30min. Preset #3

Training Notes:
No strength loss on the shoulders as I am being absolute strict of form.

Decision 1 - This year is going to be strictly about building mass -- no cut next summer. 
Decision 2 - Because of this the rotation is going to change: 5x5 to 4x8 to 4x10 to 4x12 then reverse back and repeat.  Rest week still every quarter.
Decision 3 - Time to get heavy with more reps - volume and high resistance together.
Decision 4 - Nutrition - 5000 to 4500 cals - I am going to control my nutrition to keep the fat monster away not a yearly cut.

Time to get some muscle size.

Workout Log: 3.2.3 - Back/Triceps - I Love Deadlifts!

There is something to be said for simplicity.  There are very few lifts that are simpler than deadlifts.  Grab the bar and stand up.  Now yo have to stand up with your legs not you back but the simplicity is great.  It is also a harder exercise than most think but I luv 'em.

Motivation: 10

Focus: 9.5

Goals: Establish 1RM for all exercises, complete workout

Preparation: Meditation - 5 min.; Cardio - 5min.; Visualization/Stretching

Weight Training:
Back
Deadlifts: 135x5; 185x5; 205x5; 220x5; 230 x5
Bent Over Row: 135x5; 150x5; 170x5; 190x5; 200x4
T-Bar Row: 90x5; 115x5; 130x5; 140x5; 150x5
Triceps
Close Grip Bench Press:135x5; 150x5; 160x5; 170x3; 170x3
Skullcrushers: 50x5; 60x5; 70x7; 80x4; 80x3
EZ Bar Extension: 60x5; 80x5; 90x5; 100x5; 106x3

Flexing Back and Triceps

Cardio: 20 min. Stationary Bike

Training Notes: I don't see too much strength loss here and that is a good thing.  I have set some lifting goals so we will see how things go.

Workout Log 3.2.2 - Legs. Is it possible?

It is two workouts in one 24 hour period.  You have to eat a lot of carbs to pull this off.  I wasn't sure what was going to happen because the last time I hit legs for strength I hit 300lbs. (all the weight I have) x12.  After the long time off I wasn't sure what was going to happen. Given the success of my Chest and Biceps workout I wondered if it was possible that I had not lost much strength here as well.

Motivation: 10

Focus:9

Goals: Complete Workout, Establish 1RM for each exercise.

Preparation: Meditation - 5 min, Cardio - 5 min. Visualization/Stretching

Weight Lifting:
Quads
Squat: 180x5; 205x5; 230x5; 275x5; 300x5
Front Squat: 150x5; 185x5; 205x5; 235x5; 250x3
Hamstrings
Stiff Leg Deadlift: 135x5; 185x5; 205x5; 215x5; 220x3
Lying Leg Curls: 90x5; 100x5; 110x5; 115x3; 115x2
Calves
Calf Raises: 185x5; 205x5; 225x5; 255x4; 255x1

Training Notes: Hamstrings are an interesting issue here. Combined with my glutes in the stiff leg deads and I do OK; isolate them and they suck.  Definitely going to have to focus on them.  Maybe put the Leg Curls first and push more weight. 

300lbs. five times on the squat is a lot better than I thought.  I have some time before I touch 5x5 again so as I save some money I can aim for more plates but I also am looking at a bench with a cable attachment.  More weight verses more variety here for all body parts.  The problem I see is that the added plates would only really be dealing with the Squat but the better bench would be hitting every body part with new stuff.  Looks like bench still weighs out ahead.  I  won't be back to 5x5 for six weeks so maybe I can get both.  I am about half way to the bench with my savings.  We will see. 

In any case, not much loss of strength here either.  That is good news.  
 

Workout Log 3.2.1 - Chest/Biceps - First Workout of Year Three

After a week off to rest and recover, I hit my first workout of the year with real enthusiasm.  My split is about focus and putting my week areas first to make them stronger.  Chest and Arms tops my list so Chest and Biceps day.

Motivation: 10

Focus: 9.5

Goals: Establish One Rep Max (1RM) for All Exercises, Pyramid Established, Complete Workout.

Preparation: Meditation - 5 min.; Cardio -10 min.; Visualization/Stretching

Weight Training: (90 to 120 sec rest between sets)
Chest
Bench Press: 135x5; 150x5; 160x5; 170x5; 180x3
Incline Bench Press: 135x5; 140x5; 150x5; 160x5; 170x2
Dumbbell Flyes: 20x5;26x5; 30x 5; 40x 5; 46x3
Biceps:
Barbell Curl: 75x5; 85x5; 100x5; 120x5; 130x3
Preacher Curl: 50x5; 60x4; 70x5; 76x5; 80x2
Standing Concentration Curls: 20x5; 26x5; 30x5; 40x5; 50x6

Flexing: Chest and Biceps

Cardio: 20min Stationary Bike -Preset 1

Training Notes: I did this one all on feel for the most part and I didn't guess to badly.  The fourth set was the 5 rep max target and the fifth set was a failure set. I wanted to get my starting 1RM for the year for all of these and I got them pretty well.  Not to much loss of strength during the cut as my 1RM for Bench, for instance, only fell about 10 lbs.
 
Nutrition this week has been a free for all but mostly my body has been craving carbs and I have obliged.  Goal is to get a carb cycling plan in place for weeks 3-6 and keep the calorie count between 5000 and 4500.  See what happens when we get there.   

Workout Log 2.48.1 - Chest, Triceps and Delts - Body Stat Notes.

Today was Chest, Tri and Delt day,  I also hit the one hour mark for cardio.  It was hot today and I think I must have lost a few pounds just to sweat loss.

Motivation: 9.5 had to work myself up to it a little today.

Focus: 9.5 - small distractions

Goals: Good prep, Good mind-muscle connection, complete workout -- all done.

Preparation: Meditation - 5 min. Cardio: 10 min. visualization/stretching

Weight Training: (15-20 reps)
Chest:
Bench Press: 110lbs. 20-17-12
Incline Dumbbell Press:30 lbs. 20-20-20
Triceps:
Dumbbell Extensions: 60lbs. 20-20-20
Lying Dumbbell Extensions: 20 lbs. 20-20-20
Delts:
Lateral Side Raises: 20 lbs. 20-20-20
Dumbbell Press: 20 lbs, 20-20-20

Cardio: 1 hour. Preset #5 plus #6

Training Notes:  This was a lot easier than last time I did this workout.  Need to add weight in a lot of areas.

Body Stats Notes: dropped 1.4 lbs. this week no change in body fat %.  Water loss probably given the heat.  Diet is adjusted down slightly and no cheating this week. 

Workout Log 2.47.5 - Legs

This is actually Saturday's workout.  For some reason I did not log it in.  Getting forgetful, are there exercises for the brain?  This one is a harder version of 2.47.1 with more weight and more cardio.

Motivation: 10 - no problem

Focus: 9 - not bad but my mind wandered a bit.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout - nailed them all.

Preparation: Meditation - 5 min.  Cardio: 10 min.  Visualization Stretching

Weight Training: (15-20 reps) Rest 30 second between sets / 90 secs between exercises.
Quads:
Leg Extensions: 120lbs. 20-17-16
Squats: 150lbs. 20-20-20
Hamstrings:
Stiff Leg Deadlift: 115lbs. 20-20-20
Leg Curls: 60lbs. 20-12-10
Calves (15-25 reps)
Calf Raises: 135lbs. 25-25-20

Cardio: 50 min. Stationary Bike (Preset #1 plus Preset #4)

Training Notes:
This one killed my hamstrings.  Going to keep it but up the weight.  Trying to get my rotation in as many times as possible in the these six weeks.  For cardio.  Preset #4 was starting to get difficult in very real ways. 

Workout Log: 2.47.4 - Abs

Today completes my split which will I will repeat as much as possible over the next six weeks.  Abs are about reps and variation.  I added more cardio and by the end of the week I should be at one hour. 

Motivation: 10 - Rabyd Dogg

Focus: 9.5 - Good.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout - Done and done right.

Preparation: Meditation - 5 min. Cardio: 10 min. Stretching/visualization

Weight Training: 30 sec rests between sets.
Upper Abs
Medicine Ball Crunches: 40-40
Weighted Crunches (45lbs.) 35-35
Lower Abs:
Medicine Ball Reverse Crunches 40-40
Hip Thrusts: 40-40
Obliques:
Barbell Side Bends: 40-40
Barbell Twists: 40-40

Cardio: Stationary Bike: 40 min. Pre-set 1 followed by Pre-set 2

Training Notes:
Cutting is more about cardio and nutrition than anything else.  The Weight training is more about keeping the muscle than building it.  It also activate the fat burning of the muscle by leaning the muscle out.  This split is quick and dirty but it is going to work as long as I keep challenging myself with the weight levels.

Two Workouts, One Day - WO 2.47.2 and 3

July 6th and its double workout time.  I did the first at midnight to about 2 in the morning and the second after sleeping the morning and part of the afternoon from 4pm til 6pm.  The life of the third shifter and bodybuilder.  I think one of the obstacles to gains has been my third shift lifestyle and maybe it is time to change that.

Workout 2.47.2 (That's year 2, week 47, 2nd workout.) - Chest, Triceps and Delts.

Motivation: 10 - trimming the fat is actually easier to stay motivated for than gaining muscle.

Focus: 9.5 - couple distractions but good.

Goals: Good preparation, good mind-muscle connection, complete workouts - hit them all today.

Preparation: Meditation - 5min, cardio -10 min, stretching/visualization.

Weight Training: (15-20 rep target)
Chest:
Bench Press: 115lbs. 20-15-10
Dumbbell Incline Press: 30lbs. 20-20-15
Triceps:
Dumbbell Extension: 60lbs. 20-20-16
Lying One Arm Extension: 20lbs. 20-20-15
Delts:
Lateral Side Raises: 20lbs. 20-20-18
Dumbbell Press: 20-20-16

Cardio: Stationary Bike Pre-set #2 - 20 min.

Workout 2.47.3 - Back, Traps, Biceps and Forearms

Motivation: 10

Focus: 9.5

Goals: Same as 2.47.2 - got em all again

Preparation: Meditation - 5 min, Cardio - 10 min, Stretching/Visualization

Weight Training:
Back
Deadlift: 115lbs. 20-20-20
One Arm Row: 50lbs. 20-18-16
Traps:
Dumbbell Shrugs: 60lbs. 20-20-20
Dumbbell Rows: 20lbs. 20-20-15
Biceps:
Alternating Dumbbell Curls: 20lb. 20-20-20
Preacher Curl: 30lbs. 20-20-40
Forearms:
Roll Ups: 8lbs. 3 sets complete.

Cardio: 30min. Stationary Bike - preset 3

Training Notes:
I love the new Bike -- with variable resistance and several preset workouts it makes cardio challenging at least once you get up to the 30 min workouts.  I did OK setting the weight levels on workout 2.47.2 but 2.47.3 I undershot in a couple areas. I will make the necessary changes the next time around.

Workout Log - 2.47.1 - Legs (with Nutrition Notes)

I decided to make my first workout of my second cut this year to be legs.  I have been not doing much for three week so I wanted to hit it hard and make my Legs cry for mercy.  Upped the reps range to 15-20 and did not increase the weight too much.  I have a new stationary bike so I wanted to try it out by using one of its preset routines -- 20 minutes with resistance range from 1-5.

Motivation: 10 - wanted to start off right.

Focus: 9.5 - really no problem with only one or two lapses in concentration.

Goals: Complete Workout with Good Preparation and Mind-Muscle Connection

Preparation: Meditation - 5 min.; Cardio - 5 min.; Stretching / Visualization.

Weight Training: (30 sec. rest between sets / 90 sec. rest between exercises)
Quads:
Leg Extensions: 100lbs. 20-20-20
Squats: 135lbs. 20-20-20
Hamstrings:
Good Mornings: 115lbs. 20-15-15
Leg Curls: 60lbs. 20-15-15
Calves
Calf Raises 135lbs. 25-25-20

Cardio: 20 minutes - Preset 1 - Heart rate was solid but this was fairly easy.

Training Notes:
Going to raise the weight levels for Quads, it was too easy.  Everything else was tight though and I love my new bike.  It has 7 more preset routines that I will try over the next couple weeks.  after three weeks the rep ranges will shift to 15-25. 

Nutrition Notes:
Day One of Cut #2 for the year. Calorie Range will be 3000-2800 for the next three weeks with minimal cheating.  The last three weeks I will drop it to 2200-2000 calories and no cheating.  Salt as a seasoning is OK until the last week.   

Workout Log: 2.46.2 - Abs

Simple but intense Abdominal workout today.  Got up late so I needed something that could be done quickly.  Only 30 seconds between sets and one minute between exercises so this was fast.  Only two sets each exercises but the second set was till failure.

Motivation: 9.5 -- not as good as yesterday but no problem.

Focus: 10 - so quick it was impossible to think of anything else.

Goals: Complete workout, Good preparation.

Preparation: Meditation - 5 min., Stretching

Weight Training:
Upper Abs
Medicine Ball Crunch (arms extended) 35-40
Weighted Crunch (45lbs. plate) 35-35
Lower Abs
Medicine Ball Reverse Crunch: 35-35
Hip Thrusts: 30-30
Obliques
Barbells Side Bends: 30-35
Twists: 35-40

Training Log: Abs are tight now and it was pretty good to work them.  Quick but effective.

Workout Log 2.46.1 - Chest, Biceps, Triceps

Back home and back at it.  Today I wanted to so something I like to do and that challenges me.  Still no cardio today but I am thinking about a new stationary bike come next week.

Motivation: 10 - man I have missed this.

Focus: 9.5 -- really on it today.

Goals: Complete workout, Good mind-muscle connection, good preparation.

Preparation: Meditation - 5 min., Stretching

Weight Training:
Chest
1. Bench Press: 115lbs: 15-15-12
2. Incline Dumbbell Press: 40lbs.: 15-12-12
3. Dumbbell Flye: 30lbs. 15-15-15
Biceps:
1. Preacher Curl: 40lbs.: 15-15-15
2. Hammer Curls: 30lbs.: 15-15-12
3. Alternating Dumbbell Curl: 20lbs.: 15-15-15
Triceps:
1. Close Grip Bench Press:115lbs. 15-12-12
2. Dumbbell Extension: 70lbs.: 15-15-12
3. Single Arm Dumbbell Extensions: 30lbs. 15-12-12

Training Notes: Hit all my goals today.  DOMS (Delayed Onset Muscle Soreness) was good sign that things were solid today.  Good motivation and focus.  One of the best workouts I have had from the standpoint of enjoyment. It is good to be back home.

Workout Log - 2.44.1 - Abs

Abs day.  Just a simple workout to tighten things up.

Motivation: 9 - Solid

Focus: 8 - too many things on the mind.

Goals: Complete Workout, Good Mind-Muscle Connection, Good Preparation

Preparation: Meditation - 5 min. / Visualization / Stretching

Weight Training:
Upper Abs:
Medicine Ball Crunches (15lbs.) 30-30
Crunches: 30-30
Weighted Crunches: (45lbs.) 30-30
Lower Abs:
Reverse Medicine Ball Crunches: 30-30
Hip Thrusts: 30-25
Obliques:
Barbell Twists: 30-30
Barbell Side Bends: 30-30

Training Notes: Solid but distracted.  I hate it when things are on the mind no matter what you try to do to get them out.

Workout Log 2.43.3 - Shoulders

Shoulder Day sometimes can be difficult mostly because my shoulder have great endurance, but they lack in strength and size compared to some of the other parts of my body.  About the only thing i feel really confident about is my traps.

Motivation: 9.5 - Very High, but I hate distractions right before

Focus: 9 - Solid

Goals: Complete Workout, Good Mind- Muscle Connection, Good Preparation

Preparation: Meditation - 5min.; Visualization / Stretching

Weight Training:
Delts:
Dumbbell Lateral Side Raises: 20 lbs.: 15-15-15
Dumbbell Front Raises: 20 lbs.: 15-15-15
Dumbbell Press: 30ls.: 15-15-15
Traps:
Upright Row: 85lbs.: 15-10-10
Shrugs: 155lbs.: 25-25-25
Dumbbell Shrugs: 60lbs.: 25-25-20

Training Notes:
Not a tough day, but my shoulders are sore.  No cardio is going to slow progress so I will have to do something about that when I get back from Romania.  The weather has gotten really cold for this time of year too: 64 degrees today.

Workout Log: 2.43.2 - Legs

Leg Day is always a challenge.  It simple is the largest muscle group and offers a cardio workout at the same time.  A always try to isolate the different parts of the legs: Quads, Hamstrings and Calves.  Today I wanted to really nail things and have a short but intense leg workout. 

Motivation: 10 - looking forward to this one.

Focus: 9

Goals: Complete Workout, Good Mind-Muscle Connection, Good Preparation

Preparation: Mediation - 5 min. , Visualization / Stretching

Weight Training: 30 secs. between sets, 90 secs. between exercises
Quads:
Leg Extensions: 120lbs. 15-15-15
Squats: 205lbs. 15-15-15
Front Squat: 150lbs. 15-12-12
Hamstrings:
Dumbbell Stiff Leg Deadlift 60lbsx2:15-15-15
Leg Curls: 70lbs. 15-15-12
Calves:
Calf Raises: 135lbs. 25-25-20

Training Notes:
If there is anything negatively affecting my workouts it is energy level.  To counter this I have been making the workouts shorter but more intense.  So far so good.  The diet I am on really does not have carbs so it helps to keep thing high rep but low resistance.

Workout Log: 2.43.1 - Back/Chest Supersets

I love supersets for two reasons: 1) The are challenging and 2) the speed up the workout so you spend less time working out.  Doing two exercises back to back then resting is the norm here.  In this case, I decided to put push: chest exercises back to back with a pull: back exercises.  It made or a shorter but very intense workout.  It was also over 85 degrees today so even better.

Motivation: 10 - very ready to get going.

Focus: 8.5 - solid but distracted at times.

Goals: Complete Workout, Good Mind-Muscle Connection, Good Preparation

Preparation: Meditation - 5 min., Visualization with Stretching

Weight Training: Back/Chest Supersets (12-15 rep range): 45 secs. between sets, 2 minutes between supersets.
Superset #1:
Bench Press: 120lbs: 15-15-15
One Armed Row: 60lbs.: 15-15-12
Superset #2:
Incline Bench Press: 115lbs: 15-15-15
Rear Delt Flye: 30lbs.: 15-15-15
Superset #3:
Deadlift:135lbs. 15-15-12
Dumbbell Flye: 30lbs.: 15-15-15

Training Notes: I really wanted to add some Cardio today, but in the end it hardly matters.  I was sweating pretty profusely and pushing it pretty good.  my only complaint at this point is my energy level is dropping pretty quickly because of my cut diet.  The goal of getting my body to tap into reserves (fat) seems to be working. Four workouts then Romania where both my ability to exercise and stay on nutrition will be challenged by the unknown.

Workout Log: 2.42.4 - Abdominals

Abdominals.  To be honest I don't training these much except during cutting.  The rest of the year there are several lifts that hit them, namely the big two of squats and dead lifts.  In addition, there is probably not a single exercise I can think of that abs are not used as a stabilizer group.  That said the goal for me with abs is to see them.  I actually have always had strong abs with good endurance.  The only real problem about getting fat is that they get covered over.  Getting a six pack, by all accounts is about two things: nutrition and fat burning and that means low carbs, sugars and salt with cardio.  Problem -my main source of cardio is broken so I decided to improvise and basically make rest periods today really short as well as have a ton of exercises.

Motivation: 10 - I was ready to get at it today.

Focus: 9 - Solid, not much mind wandering, mostly every exercise came so fast in the rotation I didn't to have much time to think of other things.

Goals: Complete Workout, Good-Mind Muscle Connection, Good Preparation

Preparation: Meditation, - 5min.; Visualization with Stretching

Weight Training: 15-25 reps, 30 seconds between sets, 60 seconds between exercises
Upper Abs:
Medicine Ball (15lbs.) Crunches Arms extended: 25-25
Crunches: 25-25
Weighted Crunches: (45lb. plate): 25-25
Lower Abs:
Medicine Ball Reverse Crunches: 25-25
Hip Thrusts: 25-25
Leg Raises: 25-25
Obliques:
Barbell Twists: 25-25
Side Bends: 30lbs.: 25-25
Barbell Side Bends: 25-25
Combos:
Air Bike: 25-25
Double Crunches: 25-25

Training Notes:
OK.  I also find Abdominals easy from a lifting stand point.  Maybe some trainer could design me a workout that would challenge me, but so far anything I have tried does not stop me from finishing.  Right now I am in a quandary about what to do after my Romania Trip: 1) - Come back and strength lift so that year three will be all mass building or 2) - do a cut for 7 weeks to try to lose more fat and tighten up my loose skin.  Both would have benefits. 

Workout Log 2.42.3 - Back, Biceps and Forearms.

Yesterday's workout handed me a large problem: My stationary bike broke, the pedal and the pedal arm simply snapped off.  That meant a cardio issue not just for today but the future.  Yeah, there is a treadmill in the shop too, but I am not sure how my knees and ankles will take it.  That is part of the reason for the bike.  To overcome this problem I decided to superset my workout.  Supersets are putting to exercises together and taking no break.  The only rest you get is a short one between the double set.  It really can shake things up for your muscles but it also can be a workout for the heart and lungs as well.

Motivation: 9 - it was a little harder to get motivated because I had to rearrange my plans on this one.  I hate that but I roll with it because the alternative is to do nothing.

Focus (New): I want to start asking a different question: How focused was my workout today? Today was a 5 out of ten because I was focused some times and other times my head was out of it and somewhere else.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout

Preparation: Meditation - 5 min. Visualization/Light Stretching

Weight Training:
Superset #1:
Deadlift: 135lbs.: 15-15-15
Alternating Dumbbell Curls: 26lbs.: 15-12-12
Superset #2:
Bent Over Row: 135lbs. 15-15-15
Preacher Curl: 46lbs: 15-12-12
Forearms:
Behind Back Wrist Curls: 115lbs.: 15-15-15
Wrist Roll Ups: 8lbs. (3)

Today was difficult and in part is that my preparation usually includes 10 min. warm up cardio to get the blood pumping.  Without it, I felt a little down and it did not get better.  Despite that I still finished. 

Workout Log 2.42.2 - Chest, Triceps, Delts

Today I was in a mood and to be quite frank needed to burn off some steam.  I also have been greatly encouraged by my recent workouts so I upped the intensity.

Motivation: 10 - Definitely I was at Rabyd Dogg level.  Warning approaching me in this state can get you bit as this dog does not bark, he bites.

Goals: Complete workout, Good mind-muscle connection, good preparation.

Preparation: Meditation - 5min. Visualization/Light Stretching, Cardio: 10- min.

Weight Training:
Chest: 12-15 reps
Bench Press: 120lbs.: 15-15-15
Incline Dumbbell Press: 40lbs.: 15-15-15
Dumbbell Flye: 40 lbs.: 15-15-12
Triceps: 12-15 reps
Close Grip Bench Press: 115lbs.: 15-15-12
Lying Skullcrushers: 40lbs. 15-15-15
Overhead DB Extension: 60 lbs. 15-15-15
Delts: 12-15 reps
Lateral Side Raises: 20 lbs.: 15-15-15
Front Raises 20lbs.: 15-15-15
Dumbbell Press: 30lbs. 15-15-15

Cardio: 24min. Stationary Bike - the Bike broke right in the middle of the workout.  So I was still angry coming off the workout.

Training Notes: Solid workout and complete except for my bike breaking beyond repair.  What does that mean.  Well, I can do a couple things but what I will probably do is form my weight lifting into circuit and superset routines with very little rest time in between anything.  It means also I can add more exercises but i will have to keep things light so I can finish.  

Workout Log - 2.42.1 - Quads, Hams and Calves

Today it was time to test how good I really feel and hit the legs and increase the cardio.  I think my cold is just at the point of getting rid of phlegm out of my system.  The weather was finally cooperating with my cut as it was both warm and humid.  Perfect for getting a sweat on.

Motivation: 9.5 - feeling better and ready for a challenge.

Goals: Complete workout, good mind -muscle connection, good preparation.

Preparation: Meditation - 5 min., Visualization/Light Stretching, Cardio - 10 min. Stationary Bike.

Weight Training
Quads: (12-15 reps)
Leg Extensions: 120lbs. : 15-15-15
Squat: 205lbs. : 15-15-15
Front Squat: 150lbs. : 15-15-15
Hamstrings:  (12-15 reps)
Stiff Leg DB Deadlifts: 50lbs. x 2: 15-15-15
Leg Curls: 60lbs. : 15-15-15
Good Mornings: 115lbs. : 15-12-12
Calves: (15-25 reps)
Calf Raises: 115lbs. : 25-25-25
Single Leg Calf Raises : 25-20-15

Cardio: 20 min. Stationary Bike

Training Notes:
Definitely hit all my goals and it is clear that the negative energy effects of my cold are over.  Time to hit this cuts last week and make it effective.  Hopefully I can continue to add Cardio the rest of the week and get up to an hour on Saturday.