Monday 9/16

I usually do chest & tri's on Mondays, but yesterday I woke up with stiffness and some pinching pain in my neck/shoulder area. I had my hot water bottle on me practically the entire day. I woke up with some relief this morning, but I figured chest probally wasn't the best idea, today turned into a back day.

Back/Bi's

*Warm Up- Hyper ext- BWx15, 20lbsx12

Superset #1
A. BB Curls- 50lbs x10x10x10x10 Wanted to go heavier but was feeling the pull on my neck
B. Dead Lifts- 95lbs x12x12x12

Superset #2
A. Alt. DB Curls- 20s x10x10x10
B. HS Rows- 25plate on each side x10x10x10x10

Superset #3
A. DB Hammer Curls- 20s x10x10x10
B. Lat Pull Downs; wide grip- 70lbs x10x10x10x10

Ball Crunches- 3x20
Lying Hip Raises- 3x20

Cardio- 20min on Stair Master; progressive intervals

I am starting to slowly reduce my cardio. Last week I dropped 10min from Friday cardio, and this week I added a 10min drop to Monday cardio. I am slowly phasing into a "Building" plan. So I am in a wierd in-between phase right now. My goals right now for the next few weeks is just maintainance. Then after my b-day in October, I plan on taking about 4-5 consequitve days off then will be moving into muscle buidling mode.
Lifting heavier, minimal cardio and more carbs= my favorite time of year