Blog #4: Results for 3 more days

Hello,

Sorry it has been a while since my last post, but here are the results for days 4, 6 & 7. I made it through week 1! This program is not something that is easy, the reps are intense and every time I leave the gym I am exhausted. But I have seen some awesome results, and started to go up in weight for most exercises! For day 6 & 7 I was at UCSD's RIMAC gym..It felt good to work out there once again! If you have any questions please do not hesitate to ask.


Day 4: Arm day! The hardest day so far. chest was killing me! Dips are insane!

Chest/ Tris: Parallel Bar Dips(90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 7 reps  Set #4:  7 reps  Set #5:   6 reps 
Set #6:   6 reps  Set #7:   5 reps  Set #8: 6 reps  Set #9:  6 reps  Set #10: 8 reps

Biceps: Incline Hammer curls (15lb each, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Upper Back/ Shoulder: Dumbbell Laying Rear Lateral  Raise (10lb each, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps 
Shoulder: Seated Dumbbell Lateral Raises (15lb each, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


Day 6: After one full rotation back to Chest and Back!! Moved up weight in all categories!

Chest: Decline Dumbbell Press (40lb each, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Back: Chin-ups (90 sec rest)
Set #1: 5 reps  Set #2: 4 reps  Set #3: 4 reps  Set #4: 3 reps  Set #5:   3 reps 
Set #6: 3 reps  Set #7: 2 reps  Set #8: 1 reps  Set #9: 3 reps  Set #10: 3 reps

Chest: Incline Dumbbell Flyes (20lb each, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps 

Back: One-arm Dumbbell Rows (45lb each, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


Day 7: LEG DAY AGAIN! Got to increase weight yay! Moved up weight in all categories!
Legs: Squat (105lb, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Legs: Laying Leg Curls (60lb, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Abs: Leg Pull-ins (60 sec rest)
Set #1: 20 reps  Set #2: 20 reps  Set #3: 20 reps 

Legs: Seated Calf Raises (40lb, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps