AloneIStand’s BodyBlog

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

Shoulders

Bradford Presses

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)

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)

Plate Front Raises

Set 1:  35 x 15

Set 2:  35 x 15

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:  15 x 15

Set 2:  20 x 12

Set 3:  25 x 8 (immediately followed by 10 partial reps)

Traps

Dumbell Shrugs

Set 1:  55 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:  65 x 12 (hold at the top for 2 seconds) (immediately followed by a drop set of 45 x 10, and then 12 partial reps)

Upright Rows

90 x 12

100 x 12

110 x 10

Here is my typical Back & Tricep 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)

T-Bar Rows

Set 1:  100 lbs. x 12

Set 2:  110 lbs.  x 9

Set 3:  115 lbs. x 7 (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)

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

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)

This is a typical Quads & Calves workout routine for me…….but again, I change it up a little bit each time.  I rest about 90 - 120 seconds between sets.

Quads

Leg Extensions

Set 1:  100 x 12

Set 2:  110 x 12

Set 3:  120 x 12

Hack Squats

Set 1:  (Warm up set) 135 x 12, 225 x 4

Set 2:  300 x 12

Set 3:  330 x 10

Set 4:  355 x 8

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

Leg Press

Set 1: 455 x 12

Set 2: 225 x 25 (going for the extra burn)

Stiff-Legged Deadlifts

Set 1:  135 x 12

Set 2:  155 x 10

Set 3:  175 x 8

Leg Curls

Set 1:  110 x 12

Set 2:  115 x 8 (immediately do a drop set of 75 x 10 at the end of this set)

Calves

Seated Hammer Smith Calf Raises

Set 1:  50 x 12

Set 2:  60 x 12

Set 3:  65  x 12 (20 partial reps are added at the end of this 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

Hammer Smith Curls

85 x 12

87.5 x 10

90 x 8

Dumbell Hammer Curls

30 x 15

35 x 12 (immediately do a drop set of 20 x 12 afterward)

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 6.0 MPH

minute 6: run at 8.0 MPH

minute 7: walk at 4.5 MPH

minute 8: jog at 6.5 MPH

minute 9:  run at 8.5 MPH

minute 10: walk at 4.5 MPH

minute 11:  jog at 7.0 MPH

minute 12:  run at 9.0 MPH

minute 13:  walk at 4.5 MPH

minute 14:  jog at 7.5 MPH

minute 15:  run at 9.5 MPH

minute 16:  walk at 4.5 MPH

minute 17:  sprint at 11.5 or 12 MPH

minute 18:  walk at 4.5 MPH

minute 19:  walk at 3.0 or 3.5 MPH

minute 20:  done

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.

Sunday (split) - cardio/chest & biceps

Monday - quads & calves

Tuesday (split) - cardio/back & triceps

Wednesday - cardio only

Thursday - shoulders & traps

Friday (split) - cardio/chest & biceps

Saturday - quads & calves

There you have it.  I hit the weights 6 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 (1.5 scoops of protein powder, 1/2 cup of dry oatmeal, 1/4 cup of peanuts, 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), an orange, a glass of water

Meal #4:  1 whole egg, 5 egg whites, 1/2 cup of dry oatmeal, 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