DFraz19’s BodyBlog

Today was a Cardio day in which i did 15 minutes on the treadmill with alternating inclines, than 45 minutes on the elliptical..finished with some core and Biggest Loser Yoga….

Monday-Legs

Squat 5×9@135,185,225,225,225

Power Clean 5×9@95

RDL 5×9@135

Stability Ball Leg Curl 5×9

Weighted Decline Sit-ups 5×10

Calf Raises 5×20

Tuesday- Chest/Shoulders

DB Bench Press 5×9@ 30,50,60,70,80

Inc Bench Press 5×9@ 30,40,40,50,50

DB Flye (Cables) 3×15@ 20lbs High. Mid level, Low

Overhead Press 5×9@65lbs

Upright Row 5×9@65lbs

Lateral Raise 5×9@12lbs

Weighted Hanging Leg Raises 5×10

Calf Raises 5×20

Been away from the comp for a min, have still managed to get in my workouts..here are some updates…

12/24

Incline DB Bench 1×10@50lbs,1×8@60,1×6@75

Crossover Step-up 3×10 each

Single Leg Cable RDL 3×8@20,25,30

Lateral Raise with Rotation 3×12@8,10lbs,12lbs

12 minute Treadmil 1 minute on/1 minute off

12/25/08 MERRY XMAS  Worked out with my sister’s Husband, folled his arm routine and showed him some pointers as well.

Alt DB Curl 3×15

Cable Curl 3×10

Pull-ups 3×6

Seated Overhead DB Ext 1×12,1×10,1×8

Triceps Pressdown 3×15

2way Kickbacks 3×15

Bosu Crunch,Russian Twist, Alt V-up 3×15

10 minute elliptical intervals

12/26/08 Total Body

Deadlift 5×5 135,185,225,245,265

Neutral Grip Shoulder Press 1×12,10,8 20lbs,25lbs,30lbs

Chin-up Iso Hold 2×20sec

Swiss Ball Roll-out 2×12

Calf Raises 1×45

12 minute interval 1 minute on/1 minute off started at 8.0 worked up to 10.5mph

12/28/08 ABS/CARDIO

Decline Wtd Crunch 5×10 with 25lbs

Broomstick Twist 5×10

Knees To Elbow 5×10

Back Hypers 5×10

Hang Clean 5×5  95,95,135,135,135

Alt DB Curl 1×15@20lbs

Elliptical Interval 25 minutes

12/29/08 Legs/Abs/Calves 1 month Mass Plan

Back Squat 5×8@135,185,225,225,225

Frontal Step-ups 5×8@45lbs

Hang Clean 5×8 95lbs

Stability Ball leg curl 5×8

Weighted Decline Sit-up 5×10

Standing Calf Raise 5×20

Treadmill 2 min at high intensity/30 seconds rest for 15 minutes

9am did Biggest Loser Yoga

12/30/08 Chest,Shoulders,Traps,Abs

Bench Press 5×8@135,145,155,185,185

Incline Bench Press 5×8@95,95,115,115,135

DB Flyes 5×8@20lbs

Overhead Press 5×8@55,75,85,115,135

Upright Row 5×8 45,45,65,65,65

Lateral Raise 5×8@15,12,10,8,8

Shrugs 5×8@ 135,135,155,185,185

Wtd Hanging Leg Raises 5×10 mixed weights from 5-15bs

Seated Calf Raises 5×20

Cardio: only had time for jump rope

12/31/08 Last Workout of Year……Time for the 09 Transformation

Did Cardio on the elliptical 1 hour, did a mixture of abs,back work , and finished with 35 minutes of yoga with nicole…..HAPPY NEW YEAR

Decline MB Crunch 4×15

Knees to elbows 5×10

Weighted Side Bends 1×15,1×12

Cable Twists 2×10

Cable Woodchoppers 2×10

MB Toe Touches 2 x20

Ran 6 30 second Sprints and jumped rope

Today i had to double up due to the storm here in wisconsin…did friday’s workout in the morning and todays in the evening..good thing i worked a double shift at the gym..

A.M

Push Press 5×5@65,95,105,115,135

Shoulder Press 2×5@65…got sore and lord knows my shoulder is still f’d up from college

Front Squat 3×5@95,115,135 working on depth and range of motion

Chin-up 3×6

Plank to Push-up 1×120 seconds

P.M

Deadlift 5×5@135,185,225,245,255

Neutral Grip Shoulder Press 1×12@20,1×10@25,1×8@30

Neutral Grip Incline Row 1×12@20,1×10@25,1×8@30

Chin-up Iso Hold 2×10 seconds

Swiss Ball Roll-out 2×12

Damn this really taxed me, finished with 10 minutes on elliptical and total body stretching

weight 197 Tanita, which ours is off said body fat 19.9 which means prolly about 17 now..yessir will check omron tommorow

Whats going on people, today’s workout was pretty good, kinda sore from doing tons of push-ups for my bosses video, but goes as so…

Incline DB Bench Press 1×10,8,6@50,60,70

Crossover Step-up 3×10@ bodyweight

Single Leg Cable Deadlift 3×8@20lb,25lb,30lb

L-Lateral Raise with Rotation 3×12@8lb,10lb,12lb

Hanging Leg Raises 3×10

Had a good hour run on the treadmill, mixed it up with sprints and what not..hitting 704 calories, than did a unexpected fullbody workout for 10 minutes helping my boss do her workout video..feeling good tho…

today’s workout was pretty good…

30 minute interval run..did it first because i didn’t know if id get it in with clients coming and what not. Push Press 5×5@95,95,95,115,135

Shoulder Press 2×5@95

Front squat 3×5@95,115,135

Chin-ups 3×6

Did abs due to the fact i was helping my boss do a ab video for her internship..feeling good though

Today’s workout was intense…

30 minutes elliptical

Deadlift 4×5 warm-up@95,135,185,225 then 1×5@ 290 (new max)

Neutral Grip DB Shoulder Press 1×12@20,1×10@25,1×8@30

Seated Incline DB Row 1×12@20,1×10@30,1×8@35

Hanging Chin-up Iso Holds 2×20seconds

Stability Ball/Ab Wheel Rollouts 2×12

12 minute Treadmill Sprint Interval

Foam Roller/Rope Active Isolated Stretching

Gettin It in

1hour elliptical speed intervals

Core Work and Yoga

GETTIN IT IN