newmexico123’s BodyBlog

If I want to be a BB I need to workout like one - that means insted of my 3 1/2 hour 3 day a week grinders, I am switching to six day a week appoximately 1 hour workouts so that I am fresh for each body part.

Day1 - Chest/Front delts - Inclines, flats, declines, front raises, flyes, overhead raises in circular fashion, flyes on rings, sled for upper body

Day 2 - Bi/forearm/abs - Curls barbell, wrist rolls, dumbell concentration curls, wrist curls, hammers, reverse grip curls, Thor’s hammer, zotman curls, ab crunchs, standing abs, Russian Twists, leg raises, sled for legs

Day 3 - Hamstrings/Deads - Deads, standing leg curl, SLDL, GHR, reverse Hypers, sled - pull throughs

Day 4 - Back/rear delt, traps - chins and pullups, bent over rows, one arm rows, rear delts, lying side raises, pulldowns with rotating bar, close grip pulldowns, pullovers, shrugs, sled legs

Day 5 - Triceps/overhead presses - Overhead press, close grips, dumbell press, one arm extentions, side laterals, skull crushers, pushdowns, kicks, sled legs

Day6 - legs/quads - Squats, lunges, zane hacks, sissy squats, front squats, sled heavy for legs

30 minutes of cardio every morning except leg days 

30 minutes of cardio in AM

bike 5 minutes to warmup

band stretching

Incline Barbell -  bar x10, 135 x10, 225 x10, 265 x5, 285 x5, 305 x5, 315 x5

Flat dumbell press - 110 x8, 120 x6, 120 x6, 120 x6

dumbell flyes - 50 x25, 50 x25

decline dumbells - 120×8, 120×8, 120×8, 120×8

close grips w/bar - 135×10, 225×6, 245×6, 265×6, 285×6

skull crushers - 109×10, 119×6, 129×6, 139×6, 149×6

pushdowns - 160×6, 170×6, 180×6, 190×6

Barbell curls - warmup with 50s, 176×6, 187×6, 198×6, 220×5

bent over one arm concentration dumbell curls - 80×6, 90×6, 90×6, 100×6

wrist roll ups - 4×50

hammer curls w/dumbells - 90×6, 100×6, 110×6, 120×5

wrist curls - 4×135 for 10

pullovers w/dumbell - 120 x10×2

sled - upper body drag/lower body drag

Today I did 30 minutes of cardio on an elliptical first thing in the AM. about 7:30 am

Warmed up shoulders with bands

side laterals with 70 lb dumbells 4×7

overhead press 245×10, 295×8, 315×6, 335×5

rear delts 4×8 with 90lb dbs

front raise 4×7 with 45lb dbs

chins 6

pullups 6

pulldowns 4×7 with 280

close grip pulldowns 4×6 with 280

bent over row 4×6 with 220

one arm row 4×6 with 140lb db

deadlifts 308×3, 330×3, 352×3, 396×3

shrugs 315×10, 405×10, 405×10, 405×7

sled - drag 220 meters upright, 100 meters of pull throughs, 100 meters of front arm, 100 meter of backs

hyperextentions 1×20 with 225

I’ve been back to training for 5 weeks now - thats 15 workouts.  I am starting to get back strength and stamina.  My body fat is dropping and my shirts are getting too small.  All good signs.  My weights are consistently rising from week to week right now.  As soon as I get to a baseline - i intend to really start utilizing this blog - I know I need to get some pics up - hope to do that this weekend.

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