Week 2, Day 2

      I decided to divide the total workout into two separate times during the day so that I wasn't as the gym for five hours because I bumped up the sets I'm doing per exercise. It worked out pretty nicely actually. I was not able to do the bench press or the incline bench press because there was no one to spot me and the machines were awkward.

The focus of today's workout:

Chest, Back, Legs, Forearms, Abs

Workout @ 0300

Hack Squat:

Set 1- 180 lbs 12 reps 

Set 2- 270 lbs 10 reps

Set 3- 360 lbs 8 reps

Set 4- 450 lbs 6 reps

Leg Press:

Set 1- 270 lbs 12 reps

Set 2- 360 lbs 10 reps

Set 3- 450 lbs 8 reps

Set 4- 540 lbs 8 reps

Leg Extension:

Set 1- 100 lbs 12 reps

Set 2- 110 lbs 10 reps

Set 3- 120 lbs 8 reps

Set 4- 130 lbs 8 reps

Lying Leg Curl:

Set 1- 100 lbs 12 reps

Set 2- 105 lbs 10 reps

Set 3- 110 lbs 8 reps

Set 4- 115 lbs 8 reps

Standing Calf Raise:

Set 1- Body weight 15 reps

Set 2 Body weight 15 reps

Seated Calf Raise:

Set 1- 70 lbs 15 reps

Set 2- 70 lbs 15 reps

Seated One Leg Calf Raise:

Set 1- 35 lbs 15 reps

Set 2- 35 lbs 15 reps

Palm Up Wrist Curl:

Set 1- 30 lbs 15 reps

Set 2- 30 lbs 15 reps

Set 3- 40 lbs 15 reps

Set 4- 40 lbs 15 reps

Palm Down Writs Curl:

Set 1- 30 lbs 15 reps

Set 2- 30 lbs 15 reps

Set 3- 40 lbs 15 reps

Set 4- 40 lbs 15 reps 

Workout @ 2300

Dip Machine:

Set 1- 195 lbs 12 reps

Set 2- 210 lbs 10 reps

Set 3- 225 lbs 8 reps

Set 4- 240 lbs 8 reps

Set 5- 255 lbs 6 reps

Pec Fly:

Set 1- 100 lbs 12 reps

Set 2- 110 lbs 10 reps

Set 3- 120 lbs 8 reps

Set 4- 130 lbs 8 reps

Set 5- 140 lbs 6 reps

Cable Crossover:

Set 1- 80 lbs 12 reps

Set 2- 45 lbs 12 reps

Set 3- 50 lbs 10 reps

Set 4- 60 lbs 8 reps

Set 5- 70 lbs 8 reps

Set 6- 80 lbs 8 reps

Pullovers:

Set 1- 50 lbs 12 reps

Set 2- 60 lbs 10 reps

Set 3- 60 lbs 8 reps

Set 4- 90 lbs 8 reps

Set 5- 100 lbs 8 reps

Lat Pull-down:

Set 1- 105 lbs 12 reps

Set 2- 120 lbs 10 reps

Set 3- 135 lbs 6 reps

Set 4- 135 lbs 6 reps

Set 5- 120 lbs 9 reps

Set 6- 105 lbs 10 reps

T-bar Row:

Set 1- 65 lbs 12 reps

Set 2- 70 lbs 10 reps

Set 3- 75 lbs 8 reps

Set 4- 80 lbs 8 reps

Set 5- 85 lbs 8 reps

Seated Cable Row:

Set 1- 105 lbs 12 reps

Set 2- 120 lbs 10 reps

Set 3- 135 lbs 8 reps

Set 4- 150 lbs 8 reps

Set 5- 165 lbs 6 reps

Set 6- 105 lbs 12 reps

One Arm Dumbbell Row:

Set 1- 42.5 lbs 12 reps

Set 2- 45 lbs 10 reps

Set 3- 47.5 lbs 8 reps

Set 4- 50 lbs 12 reps

Set 5- 55 lbs 10 reps

High Wood Chop:

Set 1- 60 lbs 12 reps

Set 2- 70 lbs 10 reps

Set 3- 80 lbs 8 reps

Cable Twists:

Set 1- 40 lbs 12 reps

Set 2- 50 lbs 10 reps

Set 3- 60 lbs 8 reps

Crunches:

50

Hanging Pike:

20

Calorie Intake:

1 Ham Sandwich ( 2 slices ham, 9 pieces pepperoni)

1 Handful Pistachios 

1 Protein Shake