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  1. #26
    Coming Up The Ranks MidnightHawk's Avatar
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    DAY 3
    Quadriceps, Hamstrings, Calves

    Morning before work
    2 fishoil tabs
    1 multi-vit
    1 scoop XF UP Whey (chocolate) in water
    Pushups - 25 x 3
    Situps - 25 x 3
    1 MT Nitro Tech Cinnamon Bun bar
    _________________

    Supps
    1 scoop Plasma Blast, 16 oz water - 30 minutes before session
    1 scoop Xtend Perform, 16 oz water - half before, half intra
    1 scoop XF UP Casein (lemon cream pie) in water, after session

    Barbell Squat
    4 sets of 15, 12, 10, 8, 6

    Front Barbell Squat
    4 sets of 15, 12, 8, 6

    Dumbbell Lunge
    4 sets of 15, 12, 10, 8

    Barbell Stiff-Legged Deadlift
    5 sets of 15, 15, 12, 10, 8

    Standing Barbell Calf Raise
    5 sets of 15, 15, 12, 10, 8

  2. #27
    Coming Up The Ranks MidnightHawk's Avatar
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    DAY 4
    Shoulders, Traps, Abs

    Seated Barbell Shoulder Press
    4 sets of 15, 10, 8, 6

    Standing Dumbbell Lateral Raise
    4 sets of 15, 12, 10, 8

    Bent-Over Dumbbell Lateral Raise
    4 sets of 15, 12, 10, 8

    Barbell Clean and Press
    5 sets of 15, 10, 15, 8, 6

    Dumbbell Shrug
    4 sets of 15, 12, 10, 8

    Crunches
    3 sets, 25 reps

  3. #28
    Coming Up The Ranks MidnightHawk's Avatar
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    Wasn't able to get this posted last evening.

    DAY 5
    Biceps, Triceps

    Standing Barbell Biceps Curl
    4 sets of 15, 12, 10, 8

    Seated Dumbbell Biceps Curl
    4 sets of 15, 12, 10, 8

    Seated Dumbbell Concentration Curl
    4 sets of 15, 12, 10, 8

    Seated Dumbbell Triceps Extension
    4 sets of 15, 12, 10, 8

    Lying Barbell Triceps Extension
    4 sets of 15, 12, 10, 8

    Lying Dumbbell Triceps Extension
    4 sets of 15, 12, 10, 8

  4. #29
    Coming Up The Ranks MidnightHawk's Avatar
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    Today
    Rest Day

  5. #30
    Coming Up The Ranks MidnightHawk's Avatar
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    Quadriceps, Hamstrings, Calves

    2 fishoil tabs
    1 multi-vit
    1 scoop XF UP Whey (chocolate) in water
    Pushups - 25 x 3
    Situps - 25 x 3
    _________________


    Barbell Squat
    4 sets of 15, 12, 10, 8, 6

    Front Barbell Squat
    4 sets of 15, 12, 8, 6

    Dumbbell Lunge
    4 sets of 15, 12, 10, 8

    Barbell Stiff-Legged Deadlift
    5 sets of 15, 15, 12, 10, 8

    Standing Barbell Calf Raise
    5 sets of 15, 15, 12, 10, 8


    Sorry guys and gals for not keeping more up-to-date log. Have been super busy with work, dr visits/treatments with wife. But have been sticking to my routine on a daily basis.

    I am finding this split routine to be helpful as far as working with time restraints. Can't lie, I do miss the fullbody workouts.

  6. #31
    Coming Up The Ranks MidnightHawk's Avatar
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  7. #32
    Coming Up The Ranks MidnightHawk's Avatar
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    Made this last night for first time. It turned out rather tasty after pinching homemade crushed cirano pepper across the top.




  8. #33
    Coming Up The Ranks MidnightHawk's Avatar
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    Sunday March 12

    Sit ups
    3x25

    Push ups
    3x25

    Pull ups
    3x20

  9. #34
    Coming Up The Ranks MidnightHawk's Avatar
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    Monday March 13

    Morning
    2 fishoil tabs
    1 multi-vit

    Sit ups
    3x25

    Push ups
    3x25

    Pull ups
    3x20

  10. #35
    Coming Up The Ranks MidnightHawk's Avatar
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    Monday March 13
    Afternoon


    Incline Barbell Bench Press
    4 sets of 15, 10, 8, 6

    Incline Dumbbell Fly
    4 sets of 15, 12, 10, 8

    Flat Dumbbell Bench Press
    4 sets of 15, 10, 8, 6

    Flat Dumbbell Fly
    4 sets of 15, 12, 10, 8

  11. #36
    Coming Up The Ranks MidnightHawk's Avatar
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    Tuesday May 2

    Still hitting the iron.

  12. #37
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    Some mighty good workouts here, will be trying some of them out

 

 

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