AFman702’s BodyBlog

Deadlift 8X185 6X205 4X225 2X275

BB Bent Over Row 10X135 10X185 8X205

Wide Grip Lat Pulldown 12X135 10X150

Shoulder Width Lat Pulldown 12X135 10X150

Reverse Grip Pulldown 12X150 10X165

One Arm DB Row 10X50 10X60 10X70

One Arm Cable Row 12X90 10X110

Cable Curl 20X80 20X90

Standing BB Curl 10X70 8X65 6X60

Alternating DB Curl 12X40 10X45 8X50

Hammer Curl 12X35 12X30

Incline DB Press  12X50 10X55 8X60 6X65

Flat Bench DB Press  12X50 10X55 8X60 6X65

Decline DB Press  12X50 10X55 8X60

Incline DB Flye  15X35 12X40 10X45

Pec Deck Flye  15X70 10X80

Tri Cable Push-Down  15X130 12X140 10X150

Lying Tri-Cep Extension  10X45 8X50 8X55

–Superset with –

BB Pullover + Press  10X45 8X50 8X55

Close Grip Press  10X100 10X95 10X90

Cardio Stepmill

5 Min Warm Up  25%  Max Speed

10 Min  50%

15 Min  80-100%

5 Min Cool Down  25%

AB’s

Standard Crunch  50X  40X  40X

Hanging Leg Raise  15X  15X  15X

Rotary Torso  15X  15X  15X

Started the second week today and changed cardio from the bike to the stepmill, and it kicked my ass. Legs felt good and worked. 

Barbell Squat  10X155  10X185  8X205  8X225  5X245  5X275

Leg Press  20X290  15X320  15X340  10X360  10X410  8X430

Leg Extensions  12X160  12X180  10X200  10X210

Lunge  12X70  12X90

Sissy Squat  15XBodyweight  12XBodyweight

Donkey Calf Raise  15X120  15X135  10X150  10X165  8X180

Standing Calf Raise  15X110  15X120  10X130  10X140  8X150

Cardio Stepmill

5 Min Warm Up  25% Max Speed

10 Min  50%

10 Min  80-100%

5 Min Cool Down  25%

ABs

Standard Crunch  50X  30X  30X

Hanging Leg Raise  15X  15X  15X

Oblique Twist  15X  15X  15X

ABs

Standard Crunch  50X  25X  25X

Hanging Leg Raise  15X 15X 15X

Cardio Bike

5 Min Warm Up  10-20%

20 Min  75%

20 Min  100%

5 Min Cool Down  10-20%

 ABs

Standard Crunch  50X  25X  25X

Hanginf Leg Raise  15X  15X  15X

Oblique Twist  15X  15X  15X

Romanian Deadlift  12X95  10X115  8X135  6X185  6X205

Reverse Lunge  12X25  12X35  12X45

Lying Leg Curl  12X130  10X140

Seated Leg Curl  12X140  10X155

Glute-Ham Raise  15XBodyweight (pulled or hyperextended somthing on this one. Hurt pretty damn bad too. Decided that I was just going to skip this one)

Donkey Calf Raise  15X120  15X135  10X150  10X165  8X180

Standing Calf Raise  15X110  15X120  10X130  10X140  8X150

Cardio Bike

5 Min Warm-Up  10-20%

15 Min  50%

15 Min  100%

5 Min Cool Down  10-20%

ABs

Standard Crunch  50X  25X  25X

Hanging Leg Raise  15X  15X  15X

Oblique Twist  15X  15X  15X

Nice easy workout and some nice cardio. My legs were on fire.

Seated DB Press  12X45  12X50  8X55  8X60

Tri-Set–

DB Lateral Raise  12X25  8X27.5  5X30

DB Frontal Raise  12X25  8X27.5  5X30

Bent-Over DB Raise  12X25  8X27.5  5X30

Upright Row  12X75  8X90

Barbell Shrug  12X80  10X90  8X100

Cardio Bike

5 Min Warm Up  10-20%  Max Resistence

10 Min  75%

15 Min 100%

5 Min Cool Down  10-20%

ABs

Standard Crunch  50X  25X  25X

Hanging Leg Raise  15X  15X  15X

Oblique Twist (each side)  15X  15X  15X

Ran in the morning for about 2 Miles with the guys I work with on base. Typical USAF PT routine.

Then hit the gym at night and work back and bi’s after my basketball game.  Started out feeling good and overall the workout was ok but started to fatigue at the end. Still sore for the first three days.

Deadlift  8X135  8X185  6X205  4X225  2X245

BB Bent-Over Row  10X115  10X165  8X185

Wide Grip Lat Pulldown  12X120  10X135

Shoulder Width Lat Pulldown  12X120  10X135

Reverse Grip Pulldown  12X135  8X150

One Arm DB Row (each)  10X40  10X50  10X60

One Arm Cable Row (each)  12X80  10X100

Cable Curl  20X80  15X90

Standing BB Curl  12X70  10X60  8X55

Alternating DB Curl  12X35  10X40  8X45

Hammer Curl  7X40  5X35  8X30  8X27.5

Cardio Bike

5 Min Warm Up    10-20% Max Resistence

15 Min    50%

10 Min    100%

5 Min    10-20%

Was a pretty rough workout for me, but was feeling pretty good the whole time.  

Incline DB Press  12X45  10X50  8X55  6X60

Flat Bench DB Press  12X45  10X50  8X55  6X60

Decline DB Press  12X45  10X50  8X55

Incline DB Flye  15X30  12X35  10X40

Pec Deck Flye  15X80  8X100

Plyometric Push Up  2 Sets to Failure

Rope Cable Pull Down  15X120  12X130  10X140

Lying Tricep Extension  10X40  8X45  8X50

– SUPER SET WITH –

Barbell Pullover + Press  10X40  8X45  8X50

Close Grip Press  7X115  10X95  10X75

CARDIO (Bike)

5 Min Warm Up  10-20%

10 Min              50%

10 Min              100%

5 Min Cool Down  10-20%

ABs

Standard Crunch  50X  25X  25X

Hanging Leg Raise  15X  15X  15X

Oblique Twist  15X  15X  15X

Barbell Squats  10X135  10X155  8X185  8X205  5X225  5X245

Leg Press  20X270  15X270  15X320  10X360  8X410

Leg Ext.  12X150  12X165  10X180  10X195

Lunge  12X50  12X70

Sissy Squat  15X Body Weight  12X Body Weight

Seated Calf Raise  15X90  15X155  10X160  10X170  8X180

Standing Calf Raise  15X110  15X120  10X130  10X140  8X150

Cardio - Bike

5 Min Warm-Up  10-20% Max Resistance

10 Min  50%

10 Min  75%

5 Min Cool-Down  10-20% Resistance

Standard Crunch  50X  25X  25X

AB Flexor Crunch  15X  12X  12X

Hanging Leg Raise  15X  15X  15X

Oblique Twist  15X  15X  15X

I seem to have hit a wall the last couple of weeks.  I can’t seem to put on anymore size or weight and I strenght seems to have hit it the roof and can’t break through.  I wonder if it just my body not being able to go any further or maybe its time to start cutting and stop bulking.  I change up my routine often so my body doesnt get use to the same ol’ same ol’.  But it doesnt seem to be working.  What to do What to do…..