Monday, July 1, 2013

CLUTCH PLAYER July 1st ~1 Week: Shd/Calves/Cardio

Good thing I'm a clutch player! I've been known to procrastinate but in the end I always pull it together.
A good friend of mine is starting to prep for their show and had a few really good cheat meals before starting the clean diet...
Seeing that I have no will power around pretty girls, hahhahaha, I gave in and had some chocolate cake and ice cream with her.
Dekalb Farmers market is awesome BTW!

Back with a vengeance now!


Elliptical 1 min intervals 30 min
Jumprope / Heavy Rope 1 min intervals - 30 min



  • Shoulder Presses
45's x 20
(2 - 45's) x 15
(3 - 45's) x 7
(2 plates and a quarter) x 10


  • Reverse Cable Flyes superset w/ seated calves (20-30reps)

50 x 20
60  x 15
70 x 15
50 x 20



  • Seated Dumbbell Side Raises superset w/ standing D single leg calf raises (55 dumbbell x 20 reps)

* as your bringing weights up, turn your thumbs down 
* last set go till failure then stand up and get 5-10 more

20's x 20
20's x 20
30's x 15
30's x 15



  • Standing D Upright Rows superset w/ Machine Toe Presses (rack x 20)
50 x 20
55 x 20
45 x 20
45 x 20


Boxing Heavy Bag Combos
10 min

Treadmill 2 min intervals 
speed 3
speed 7
3
8
3
9
3
*15 (Only 1 min)
3
6
3
9
3
15 (1 min)
3
8

Bike 30 min
Feeling pretty fat, but Im much stronger this time around going into the show.
Trying to find the sweet spot where I'm not too big but still not looking like a punk.

*New shirt - the girl I'm dating is helping me be more "stylish" lol....some of the things she is pretty right about...tempered with my sense of what is cool, I think Im making some progress with her! :)
Let me know! Hahha