ScharpFitness

4/7/17 BW- 167.7 44 days out Training- 5-10 Minutes stretching Exercise- 6 sets Incline Bench- 8 Superset- 4 sets Cable Crossovers- 15 Cross your hands Front Cable Raises- 12 each arm Superset- 4 sets Incline DB Fly's- 12 Deep AF Seated Front Plate Raise- 12 Superset- 5 sets Dips- Fail DB Shrugs- 12 5 sec hold Squats Wide Box Squats- 5x5 Lunge 800 M Abs- 4 rounds Football Crunches w/plate- 30 sec Planks- 1 min Week Review- I’m only down about a pound from last week. I ate a lot more this week than I had been which is something I need to crack down on. I didn’t eat any other types of food but I ate a lot of peanuts which I think slowed me down a little. I’m up two ounces from yesterday and I ate two bananas last night. I did this last week too and the same exact thing happened. I’ll stop doing two bananas at night and that should help me finish the week stronger. With that being said,...

Date- 3/28/17 BW- 169.9 54 Days out Training-  1. Warm Up a. 50 Wide Grip Pull ups i. Took 4 sets 2. Exercise 1: a. Deadlift  i. 8,8,5,3,3,1 till max, 1RM was a Beltless PR of 385 3. Superset 1: a. Overhand Lat Pulldown  i. 5x10, 90x2,110x3 b. Underhand Lat Pulldown  i. 5x10, 90x2,110(6),110(10),110(8) 4. Superset 2: a. Seated Row i. 5x15// full stack for last two sets b. Cable Curls i. 5x15 (Dropset on last set)//32.5x5 5. Superset 5: a. One Arm DB Row i. 4x12 (12 Each Side), 55x1,60x3       b. DB Curls w/twist       i. 4x12,40x4 6. Exercise 2: a. DB Pullover i. 4x12,60x4 7. Squats: a.Front Squat, Till 1 RM//215 8. Abs: 4 rounds   a . Woodchoppers- 10      b. Hanging Side Raises- 10 9. Cardio: a. Lunge 800 M Review-      ...