thenagle’s BodyBlog

Worked out with my husband, and it makes a huge difference to have someone to spot you in shoulder presses.  Makes you try heavier weights.

DB presses: 15kg x 10, 16kg x 8, 17,5kg x 6, 17,5 x 6

Push press: 30kg x 6, 30kg x 6, 32,5kg x 5, 32,5kg x 5

Arnold press: 14kg x 8, 15kg x 5, 14kg x 8, 14kg x 7

Upright row: 20kg x 10, 25kg x 8, 25kg x 7, 25kg x 7

Lat raises: 8 kg x 10, 10 kg x 8, 12kg x 6, 10kg x 8

Cable lat raises: 2 plates x 3 x 10

Cardio: 30 min Stairmaster

Diet today:

Meal 1: Oats + 4 egg whites, multivitamin

Meal 2: Myoplex Diet, CLA + Omega 3-6-9

Meal 3: Eggwhites, flax meal

Meal 4: Brown rice, Chicken, Cauliflower, CLA+ Omega 3-6-9

Pre-wo: 1 scoop Nitro Fire, 3 BCAA’s

Meal 5 (Post-wo): Protein Delite, 4 rice cakes, 3 BCAA’s

Meal 6: Chicken, veggies, macadamia, balsamic vinegar, CLA

Meal 7: 1 scoop Whey

Ok I guess it’s time for a blog, I’ve been terrible at updating lately, I’m sorry.

Anyhoo… yesterday was shoulders and abs.

Sitting milit BB press: bar + 10kg * 5x, bar + 10kg*6x, bar + 12,5*4x, bar + 15kg*4x (spot)

Sitting DB press: 15kg*7x, 16kg*5x, 16kg*5x, 16kg*5x, 16kg*5x

Arnold press: 12,5kg*10, 14kg*7x, 14kg*7x, 14kg*7x, 15kg*5x

Sitting DB lat raise: 6kg*8x, 6kg*8x, 6kg*8x, 7kg*7x

Rear delts machine: 8x, 8x, 8x, 8x

Abs:

Lying crunch machine: 25x, 25x, 25x, 20x

Sitting crunch machine w/legs straight out: 15x, 15x, 15x, 15x

Hanging leg raises: 20x, 20x, 15x, 15x

Kinda hard to be alone doing shoulders, especially DB presses to get the weight up on the first rep.  

Squat: 12×40kg (warm-up), 10×50kg, 7×60kg, 7×60kg, 5×65

Stiff-legged DL: 12X40kg (warm-up), 10×50kg, 7×55kg, 7×55kg

Lunges DB: 12×14kg, 10×16kg, 8×20kg, 8×20kg

Sumo-squat: 10×35kg, 10×35kg, 10×35kg

Leg-extension: 8×77kg, 8×77kg, 8×77kg

Leg curl: 8×36kg, 8×36kg, 8×38kg

Squat: 12×40kg (warm-up), 10×50kg, 7×60kg, 7×60kg, 5×65

Stiff-legged DL: 12X40kg (warm-up), 10×50kg, 7×55kg, 7×55kg

Lunges DB: 12×14kg, 10×16kg, 8×20kg, 8×20kg

Sumo-squat: 10×35kg, 10×35kg, 10×35kg

Leg-extension: 8×77kg, 8×77kg, 8×77kg

Leg curl: 8×36kg, 8×36kg, 8×38kg

Meal 1: Oatmeal + eggwhites, Multivitamin, Tribulus

Meal 2: Myoplex Diet, Omega 3-6-9, CLA

Meal 3: Chicken, brown rice, broccoli, Tribulus, CLA

Meal 4 (Post-workout): Protein Delite 2 scoops, 3 rice cakes, Creatine, Glutamine, Tribulus

Meal 5: Chicken, Salad, broccoli Omega 3-6-9, CLA

Meal 6: 100% Whey, ZMA

Back:

Pull-ups 5* 6 reps

DB Rows 5*8 reps

Pulldowns 4 * 10-8-8-6 reps

BB rows 3 * 10 reps

Low pulley rows 3* 12-10-10 reps

Triceps:

Skullcrushers 4* 10-8-8-8

Rope

Back:

Pull-ups 5* 6 reps

DB Rows 5*8 reps

Pulldowns 4 * 10-8-8-6 reps

BB rows 3 * 10 reps

Low pulley rows 3* 12-10-10 reps

Triceps:

Skullcrushers 4* 10-8-8-8

Rope pressdown 4* 10-10-8-8

Back:

Pull-ups 5* 6 reps

DB Rows 5*8 reps

Pulldowns 4 * 10-8-8-6 reps

BB rows 3 * 10 reps

Low pulley rows 3* 12-10-10 reps

Triceps:

Skullcrushers 4* 10-8-8-8

Rope pressdown 4*

Back:

Pull-ups 5* 6 reps

DB Rows 5*8 reps

Pulldowns 4 * 10-8-8-6 reps

BB rows 3 * 10 reps

Low pulley rows 3* 12-10-10 reps

Triceps:

Skullcrushers 4* 10-8-8-8

Rope pressdown