DGibson23’s BodyBlog

Right!

Its been a few weeks now, so its time for a progress pic (or lack of progress ). It should be fine. I’m weighing in tonight. I have a chest session first, its a biggie as well so I should be nice a pumped. Looking Forward to the Spurs and Hornets tonight! Slutted that Boston came back to pip ATL at the end!

Whilst the sun shines

 Right! Step-son is at his dads untill christmas so I’m taking the oppotunity. I have a 12 day pass at a real gym (what the). Today is day 2 of "over training". Since I wont be able to lift much next week with christmas and all, I’m trying to exercise as much as possible this week! That equates to two lifting sessions a day (am/pm) and cardio at home. Its day 2 and I’m stuffed already! Dont really like working out at a gym either! As I posted I manage a fitness retail store, so i use that as a gym after hours. It has everything, weights, cages, single stations, bowflex’s, cardio gear! At a real gym i dont like how many people are crowding into the area, 50% just talk and fluff their way through an exercise. I cant throw the weights around like I like! More conservative……Apart from that I feeling good, diets on track. Protein intake is up (needed to be)

Peace out!

On Saturdays (New Zealand Time) I like to try different exercises, try and see if they work well for me. Duw to my slight shoulder issue I’m still ;ifting a little lighter.

Incline BB Press

111lb x 12,  133lb x 12, 155lb x 10, 177lb x 8

Lat Pull Down (DD Handle)

80lb x 15, 120lb x 15, 150lb x 10, 200lb x 4

Up-Right Row (Extra Wide Grip)

55lb x 10, 66lb x 10, 77lbx 10

Dips

BW x 15, BW x 15, BW x 15

Preacher Curl (Bowflex Revo)

40lb x 20, 60lb x 15, 80lb x 12

Delts/Calves

Seated BB Press

88lb x 12, 11lb x 10, 133lb x 10

Seated DB Lat Raise

12.5lb x 12, 15lb x 12, 17.5lb x 12, 20lb x 12

Seated Bent Lat Raise

12.5lb x 10, 15lb x 10, 17.5lb x 10, 20lb x 10

Shurgs (bb)   superset   Shurgs (Cabel Handles)

222lb x 20  ss  200lb x 20

222lb x 20  ss  200lb x 15

222lb x 20  ss  200lb x 20

Seated Calf Raise

88lb x 20, 88lb x 25, 88lb x 34

That was it. Have to go light with the lateral raises due to a slight shouler issue.

Chest/Tris/Calves

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Bench Press (Slight decline due to shoulder injury)

90lb x 15, 135lb x 12, 178lb x 10, 225lb x 8

Incline DB Press

55lb x 10, 66lb x 10 77lb x 10, 95lb x 10

Flat Bench Flyes

28lb x 10, 33lb x 10, 40lb x 10

CrossOver

100lb x 10, 100lb x 10, 100lb x 15

Push Downs (tris)

40lb x 15, 50lb x 12, 60lb x 12, 80lb x 10

Over Head Extensions

55lb x 12, 66lb x 12, 77lb x 10

Seated Calf Raise

135lb x 20, 135lb x 20, 135lb x 20

That was it. Have a slight shoulder injury at the moment so I’m not able to go as heavy as I’ld like. Concentrating on form

Biceps/Calves

Standing BB Curl

45lb x 20, 55lb x 15, 77lb x 10, 100lb x 8

Seated DB Curl (doubles)

22lb x 10, 27 x 10, 33lb x 10, 39lb x 8

Single DB Preacher

22lb x 10, 27lb x 10, 33lb x 10

Cabel Curls (Warm Down)

40lb x 12, 50lb x 12, 70lb x 10

Seated Calf Raise

88lb x 20, 111lb x 20, 135lb x 20

Right First workout on this Blog. Again please feel free to comment on where I’m going wrong.

BACK/CALVES

 Pull Downs 

80lb x 15, 100lb x 12, 130lb x 10, 160lb x 10

Bent Over BB Row

90lb x 12, 110lb x 12, 135lb x 10, 155lb x 8

Reverse Seated Row

80lb x 20, 100lb x 15, 120lb x 10, 150lb x 8

One Arm DB Row

55lb x 12, 65 x 10, 75 x 8

Seated Calf Raise

65lb x 20, 90lb x 20, 90lb x 20

Standing Calg Raise

200lb x 20, 200lb x 20, 200lb x 20

That was it!