Roles Training

[Roles]

Sunday
Off...no training

Monday
Worked late no training.

[Roles]

Wednesday
Max OT Legs
Squats
12 x 90
10 x 180
6 x 270
3 x 320
1 x 360
6 x 410
5 x 410
5 x 410
Leg Press
6 x 360
5 x 360
Leg Extensions
6 x 200
5 x 200
Leg Curls
6 x 140
5 x 140
5 x 140
Calf Raises
Failure x 400
Failure x 400
Failure x 400

Ate clean, 1 gallon of water, 7 hours rest.

Bought myself a heart rate monitor watch. I was concerned that I wasn't getting my heart rate up enough when I do cardio to do any good. Used it when I lifted...indicated that I burned 350 calories. I am not sure how accurate it is, but it was interesting to see how high my heartrate jumped during an intense lifting session.

My brother-in-law has lost 20 lbs supplementing almonds into his meals....anyone ever heard of this?

[Roles]

Thursday
Arms
One Arm Cable Curls (1 min rest)
10 x 55
10 x 55
8 x 55
6 x 55
Cable Curls (1 min rest)
105 x 8
105 x 7
105 x 6
105 x 6
Hammer Cable Curls (no rest)
85 x failure
65 x failure
45 x failure
25 x failure
Flared arm pushdowns (1 min rest)
150 x 15
150 x 12
150 x 12
150 x 11
Skull Crushers (1 min rest)
150 x 10
150 x 10
150 x 8
150 x 6
Dips
Failure
Failure
Tri Extensions (no rest)
55 x failure
55 x failure
55 x failure

[Roles]

Tuesday
Max OT Shoulders
Military
135 x 12
155 x 10
175 x 6
195 x 3
205 x 1
210 x 6
210 x 5
210 x 5
Front Raise
45 x 6
45 x 5
Reverse Flys
35 x 6
35 x 5
Shrugs
270 x 6
270 x 5
Upright Rows
150 x 6
150 x 6

[Roles]

Wednesday
Max OT Back
Lat Pull Down
120 x 12
140 x 10
160 x 6
170 x 3
180 x 1
200 x 6
200 x 5
200 x 4
Close Grip T Bar
90 x 6
90 x 6
Deads
230 x 6
230 x 5
Back Extensions Machine
200 x 6
200 x 5
200 x 4