AloneIStand’s BodyBlog

I do abs 2-3 times a week.

Lower Abs

2 - 3 sets of 20 -25 lying leg lifts.

Obliques/Mid Abs area

2 sets of 20 -25 oblique crunches (one set on each side).

1 set of 40 -50 alternating twisting crunches.

50-100 seated broomstick twists

Upper Abs

1 or 2 sets of 20-25 of regular crunches for my upper abs

Hamstrings

Stiff-Legged Deadlifts

Set 1:  135 x 12

Set 2:  185 x 12

Set 3:  205 x 10

Set 4:  225 x 10

Set 5 : 245 X 8

Leg Curls

Set 1:  90 x 12

Set 2:  95 x 12

Set 3:  100 x 10

Set 4:  110 x 8 (immediately do a drop set of 80 x 8 at the end of this set)

Good Mornings

Set 1:  80 x 12

Set 2:  90 x 12

Set 3:  100 x 10

Set 4: 110 x 8

Seated Leg Curl (Hold each rep for 2 seconds at the bottom)

Set 1: 90 x12

Set 2: 100 x 12

Set 3:  110 x 12

Set 4:  120 x 10 (immediately do a drop set of 80 x 12 at the end of this set)

Calves

Seated Hammer Smith Calf Raises

Set 1:  60 x 12

Set 2:  70 x 12

Set 3:  80  x 12

Standing Smith Machine Calf Raises

Set 1:  185 x 12

Set 2:  205 x 12

Set 3:  225 x 12

Angled Seat Calf Raises

Set 1:  210 x 12

Set 2:  230 x 12

Set 3: 250 x12 (immediately do a drop set of 170 x 30 at the end of this set)

Here is a typical Shoulders & Traps workout for me…..again, I change things around from time to time.

Shoulders

Dumbell Side Lateral Raises

Set 1 : 25 x 15

Set 2:  30 x 10

Set 3: 30 x 8 (immediately do a drop set of 20 x 8, followed by 8 partial reps)

Bradford Barbell Presses (alternating front press and behind the neck press)

Set 1:  105 x 12 (warm up)

Set 2:  140 x 15

Set 3:  145 x 11

Set 4: 150 x 9 (immediately do a drop set of 105 x 10, followed by 7 partial Front Press reps only…going for the extra burn)

Plate Front Raises

Set 1:  35 x 15

Set 2:  45 x 12

Set 3:  45 x 10 (immediately do a drop set of 25 x 12, followed by 8 partial reps)

Bent Row Lateral Raises

Set 1:  20 x 15

Set 2:  30 x 12

Set 3:  35 x 8 (immediately followed by 10 partial reps)

Triceps

Weighted Dips

Set 1:  15 reps (with 55 lbs. strapped around my waist)

Set 2:  12 reps (with 60 lbs.)

Set 3:  12 reps (with 65 lbs.)

Reverse Tricep Cable Pulldowns

Set 1:  55 x 12

Set 2:  60 x 12

Set 3:  65 x 12

Rope Cable Pulldowns

Set 1:  45 x12

Set 2:  50 x 10  (12 partial reps at the end of this set to go for that extra burn)

Here is my typical Back & Traps workout…..again, subject to change from time to time.

Back

Wide-Grip Weighted Pull-Us

Set 1:  15 reps (with 15 lbs strapped from my waist)

Set 2:  11 reps (with 15 lbs.)

Set 3:  8 reps (with 20 lbs.)

Set 4:  7 reps (with 25 lbs)

Chins Up

Set 1:  8 reps (with 25 lbs. strapped from my waist)

Hammer Smith T-Bar Rows

Set 1:  100 lbs. x 12

Set 2:  110 lbs.  x 9

Set 3:  115 lbs. x 7

Set 4:  120 lbs. x 6 (with 8 partial reps at the end of this set)

Close-Grip Cable pull-downs

Set 1:  135 lbs. x 12

Set 2:  150 lbs. x 9 (with 7 partial reps at the end of this set)

Traps

Dumbell Shrugs

Set 1:  50 x 12 (hold at the top for 2 seconds for each rep)

Set 2:  60 x 12 (hold at the top of 2 seconds)

Set 3:  70 x 12

Set 4:  80 x 10 (hold at the top for 2 seconds) (immediately followed by a drop set of 45 x 10, and then 12 partial reps)

Hammer Smith Reverse Shrugs

Set 1:  100 x 12

Set 2:  110 x 12

Set 3:  120 x 12

Set 4:  130 x 12 (90 x 12 Drop set)

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This is a typical Quads workout for me.  I rest about 120 seconds between each set.

Quads

One-Legged Leg Extensions

Set 1:  40 x 12

Set 2:  45 x 12

Set 3:  50 x 12

Set 4:  55 x 12 (35 X 8 Drop set)

Squats

Set 1:  (Warm up set) 135 x 12 (185 x 4, 205 x 2)

Set 2:  225 x 10

Set 3:  250 x 8

Set 4:  275 X6

Set 5:  300 x 4

Hack Squats

Set 1:  275 x 12

Set 2:  300 x 10

Set 3:  325 x 10

Set 4:  350 x 8

Set 5:  375 x 6 (immediately do a drop set of 225 x 12 at the end this set)

Leg Press (keep my close legs together to work the outer quad)

Set 1:  405 x 12

Set 2:  455 x 12

Set 3:  505 x 8 

Set 4:  555 X 8 (315 x15 Drop set)

This is a typical Chest & Biceps workout routine for me…….but I definitely change it up a little bit each time.  I rest about 90 seconds between sets.

Chest

Incline Bench

Set 1:  135 x 12, 185 x 4 (warm up set)

Set 2:  210 x 10

Set 3:  220 x 6

Set 4:  230 x 5

Incline Flyes (Stretch wide)

Set 1:  45 x 12

Set 2:  50 x 12

Set 3:  55 x 10

Pec Deck

Set 1:  150 x 12

Set 2:  165 x 12 (12 additional partial reps at the end of the set as well)

Biceps

Spider Curls

70 x 12

80 x 10

90 x 6 (60 x 8 Drop set)

Dumbell Hammer Curls

30 x 15

35 x 12

40 x 12 (25 x 12 Drop set)

Overhead Side Cable Curls

40 x 12

45 x 10 (12 additional partial reps at the end of the set as well)

This is the cardio program I follow on a weekly basis.  I usually do this 3-4 times a week.  I do intervals for 20 minutes on a treadmill.

This is what I do:

minutes 1-5: jog at 5.2 MPH

minute 6: run at 7.5 MPH

minute 7: walk at 4.2 MPH

minute 8: run at 6.0 MPH

minute 9:  run 8.0 MPH

minute 10: walk at 4.2 MPH

minute 11:  run at 6.5 MPH

minute 12:  run at 8.5 MPH

minute 13:  walk at 4.2 MPH

minute 14:  run at 7.0 MPH

minute 15:  run at 9.0 MPH

minute 16:  walk at 4.2 MPH

minute 17:  run at 8.0 MPH

minute 18:  run at 10.0 MPH

minute 19:  sprint at 12.0 MPH

minute 20:  walk at 3.5 MPH

I’m usually sweating like a pig when I’m done, and I’m at about 2.15 -2.25 miles in distance, and about 300 - 330 calories burned….hope this helps!

Alot of people have been asking me about my weekly workout split, so here an example of what I do on weekly basis it is…I hope it helps out anyone who is interested.

Day 1 - HIIT cardio/Chest & Biceps

Day 2 - Quads

Day 3 - Shoulders & Triceps

Day 4 - HIIT cardio only

Day 5 - Hamstrings & Calves

Day 6 - HIIT cardio/Back & Traps

Day 7 - HIIT cardio only

There you have it.  I hit the weights 5 days a week, and do cardio 4 days week.  I always do cardio first in the morning on an empty stomach, and then I don’t eat for an hour afterward, as the body is still burning fat, and I don’t want to disrupt that!  I almost always do my weight routine in the last afternoon/early evening!

Hope this helps! 

I’ve been receiving alot of PMs from people who are interested in my eating plan.  I figured the best way to try to help anyone who is interested is to just post it on my blog and you can check back to it anytime you want.

So here is a typical day of eating for me:

Meal #1:  Protein shake (2 scoops of protein powder, 1/2 cup of dry oatmeal, 1/4 cup of peanuts, 1 teaspoon of glutamine powder, mixed with water)

Meal #2:  2 chicken breasts, 1/2 cup dry oatmeal, 1 cup of green beans, (all mixed with lemon juice), glass of water

Meal #3:  Turkey sandwich (lean turkey patty on 2 slices of 100% whole wheat bread), a 1/2 a grapefruit, a glass of water

Meal #4:  1 whole egg, 5 egg whites,, 1 cup of green beans, (all mixed with lemon juice), a glass of water

Meal #5:  2 chicken breasts, 1 cup of green beans, 1/4 cup of peanuts, (all mixed with lemon juice), a glass of water

Meal #6 :  same as meal #5

Meal #7:  Two scoops of protein powder, 1 teaspoon of glutamine powder, mixed with water