friday
arms cardio
rope pushdowns
4 sets of 130 x 15
machine curls
4 sets of 100 x 12
overhead rope extensions
4 sets of 80 x 12
bicep rows on incline bench
4 sets of 30 x 30
diamond pushups feet on stability ball
4 sets of 15
reverse cable curls
4 sets of 30 x 15
cable wrist curls
4 sets of 30 x 15
20 mins on stairmaster
i did intervals-1 minute @ level 8, 1 minute @ level 16
saturday
legs
walking lunges superset box jumps
4 sets of 50 lunges ss 20 box jumps
single leg ball hamstring curl superset single leg pistol squats
4 sets of 15 per leg ss 10 per leg
stiff leg deads superset deadman quad raise
4 sets of 185 x 20 ss 15
ab wheel rollout superset oblique crunches
3 x 30 ss 3 x 30
sunday off
abs looking great
vascularity looking crazy
tommorow will be a cheat day