DR.Squats’s BodyBlog

Did chest to start off the week, wasnt an ok day but i seemed to get tired fast. Mabye next time it will be better.

Incline Dumbbell Presses : 4 x 12,10,8,6 (45,65,70,80)

Hammer Strength Bench : 3 x 10,10,8 (95,140,140)

Cable Crossovers : 3 x 12,12,10 (20,25,25)

Pec Deck Flyes : 4 x 20,12,12,10 (50,100,115,130)

Machine Bench Press : 4 x 20,20,20,10 (90,100,110,110)

Barbell Row
* 135 x 10
* 135 x 10
200 x 6
185 x 8
185 x 8
165 x 10

Wide-Grip lat pulldown
100 x 10
100 x 10
110 x 10
110 x 10

Deadlift
135 x 10
185 x 10
225 x 10
275 x 10

Dumbell Shurg
* 50 x 10
* 50 x 10
100 x 6
90 x 8
90 x 8
80 x 10

Behind the back barbell shurg
135 x 10
185 x 10
205 x 10
225 x 10

Upright row
80 x 10
90 x 10
100 x 10

Seated Machine Side Laterials 3 x 8-12 (80,90,120)

Seated Dumbell Shoulder Press 4 x 8 (40, 50, 60, 65)

Bent Over Dumbell Laterials 4 x 8-10 (30, 40, 40, 45)

Wide Grip Up right rows 3 x 10 ( 75, 95, 115)

Barbell Shrugs 3 x 12-20 ( 135, 225, 275)

Dumbell Shrugs 3 x 10-12 ( 60, 80, 100)

Stair Master 15 Minutes

Stretching 10 Minutes

Well it has been a while but i decided to write the blogs again, just incase people were wondering. So I guess i should get to it huh? well here it is!

Leg Extentions 3 Sets x 20 (100, 100, 100)

Front Squats 4 Sets x 8-12 (95, 135, 185, 205)

Barbell Squats 3 Sets x 6 (135, 225, 315)

Lying Leg Curls 3 Sets x 8-12 (100, 100, 100)

Leg Press [ feet should width] 3 Sets x 8 ( 2 Plates a side, 4 Plates a side, 7 Plates a side)

Stiff Leg     lifts 4 Sets x 8 ( 135, 205, 225, 275)

Walking Lunges 2 Sets x 50 feet (95, 95)

Standing Calf Raises 4 Sets x 8-15 (225, 225, 275, 275)

Seated Calf Raises 4 Sets x 8-15 ( 1 Plate, 2 Plates, 2 Plates, 3 Plates)

Stair Master 15 Minutes

Stretching 10 Minutes

Well today i was readin some articles on training from the Animal (universal Nutrition) writer and found the complete ANIMAL training program and since today was back i used that, so i headed down stairs after all the pre-workout "rituals" and got started. No adam today, he had a date, you know how we do it, ha ha. But yea, Every exercise is 4 sets by 8 reps, heavy ass weight. So lets get goin. First exercise was lat pulldowns. like i said 4 sets of 8 reps…so first set was a nice little warm up of 90 pounds. Easy, of course. Second set was 100 pounds for another easy 8 reps. Feelin strong today. So next set i put the pin in to the 110 and got another 8 reps, somewhat easy, so i decided to put it up to 130 for the last set, and just barley got 8, would have gotten it easier if Adam was there but he had to leave me hangin, what are brothers for huh? So yea, next up was reverse grip babrbell rows, Yates style as i like to call em. So as i was resting i got on the computer and started watch the Brit Show with John and Baz, thats good tv? dont know if i should call it tv or not but, its good. Keep it up. Hope to see Baz get back into it. But yea, time for Rows, Yates style ha ha. First set was 135 for 8, nice and easy. Damn Brit show got me sayin that. Next set was 155 for another 8, next up was 185 for 8 reps and last was 190 for a tough 8. I was really feeling it on the last 2 sets. I always seem to get a better pump or burn with heavier weight. Not light weight and high reps, that just burns me out with no real burn, just get tired. But thats for another conversation. After som Yates Rows i moved on to dumbell rows, again 4 sets of 8 reps. First set was super easy, and i mean super easy set of 8 with 50 pound dumbells. So i jumped up to the 70 for the next set. Nice and easy…there i go again…but nice and easy 8. Thrid set, a somewhat easy set of 8 with the 80 pounders and my final set was a harder set of 8 with 90 pound dumbells, i probably could have got 10 reps so i will have to use 95 or 100 pound dumbells next time. But thats next time. So for my last back exercise i did Shrugs, my favorite exercise ever. i love it. So I got the barbell set up with 135 for my first set and did 20 easy just to get a better warm up, second set was 185 for 12, third was 205 for 12, and my final set wa 225 for 10. That will give ya a burn believe it or not. ha ha. After that i did reverse shrugs with 135, 185, and 205. 8 reps for all. After all that was done, i did calves and got a huge pump from those, i like to do calf raises like Jay Cutlerdoes them, all the way down go to the middle and shoot to the top, three movements. Get alot better stretch and contraction. So yea, Adam missed one and now he is goona get an ass kickin, so ill be seen you guys tomorrow. PEACE!!!!

Ok ok ok, so here we are, today is monday. And its a school day so i have to workout after school, so i will be doin more weight because this time of day im actually awake. So yea, me and Adam get home and take all the preworkout stuff that we needed to, ya ya ya, so when it was time we headed down into the basement and go to work on some chest. So out first exercise was Falt barbell bench press, we switch between incline barbell and falt barbell each workout, so we did 4 sets of 8 reps each, we set up the bar with 135 for the first set, easy, second set was another easy 155, third set was another…yes easy….185, so our last set was 205 for 8 and that was somewhat easy but still made us work a bit for it. So we moved on to incline dumbell bench after that and did 4 sets of 8 reps again, we start out with a warm up of 45 pound dumbells, second is 55 pounder dumbells and third is 60s. Normall thats our highest but Adam wanted to see if we got any stronger so we decided or he decided to go up to 70’s. So he put on his favorite workout song and got all physiced up and he got 7 reps. So that was pretty good, but i couldnt top it and i got 7 as well. Just gotta work harder. So after that we flatened the bench and did some flyes, 3 sets of 8 and we just used 40s for all sets. Pumped as hell….let me tell ya. So our last exercise was flat dumbell bench, 4 sets of 8. we start with the 50s for our warm up, second is th 60’s, next up was a tough set using the 70’s but we decide to go up to the 80’s. We got 7 reps on that, so i guess 7 is our unlycky number huh? try a little harder next time. So after chest we did some calves, dont need to tell you about that, same old same old. So that was a workout, good stuff, untill tomorrow, we will see ya!

Ok so like the title says, today i had an eairly workout this moring, so here we go. I got up at 5:00 and took my Nox-cg3 and after i was done waiting around for a bit i got down stairs and jumped a little rop and did my stretching to get everything read for Arms. Ok so here is what happened in the gym and this is how i plan to get into the pros, but i have a long ass way to go!!! Guess you gotta start somewhere.

 So me and my brother workout, just to clear it up, and we started Arm day with Triceps, first exercise is SkullCrushers. We put on a Quarter for our first set and knocked out an easy 25 reps. Next we decided to put on a 35 each side for a total of 90 pounds and got out 18 reps. Now for our working set, we put on a plate a side for a total of 110 and got 10 reps and reached failure, just like we always do. So next time we gotta put more weight on next time, but it was good, i normally like to reach failure at 6 or 8 reps. Ok so next up was, yea you guessed it, Pushdowns. So we put the pin in the 40s and get a nice warm up of 25 reps, next set is 60 for 15 reps, and since last time we went to light we put on 80 instead of 70, and we both reached failure at 8, and i really mean failure, there was no way to get another one. After a short rest about a Minute we went on to Dips, warm up of 30 with just our bodyweight, we both weight i the range of 145 to 150. Next we put a 25 pound dumbell inbetween our legs and got 20, and for our failure set we put a 40 pound dumbell in between our legs and get 12 reps.

Ok so that was triceps, hard stuff. We take about a 3 minute break to get some water and make shure we are ready for biceps and nothin is botherin either of us. So afetr our rest we got out the straight bar and put a quarter on each side after just doing the abr and get 12 reps on. Next i want to put on a 35 but adam wants a five so we argue for a minute or so and we end up goin with the 35, ha ha, i get 10 reps and Adam get 8, he look tired as hell, not like him, guess its to eairly for him, but whatever, so i just let him put a 5 on and he reaches failure at 6 reps, or it looked liek he did. He could be a good actor, never know, but i put a 45 on each side and only get 4!!! I was shocked!! I thought i would get 6 or 7 because 115 felt so easy, but whatever as long as i reached failure. Just need to try harder next time. So next up was Hammer Curls. I started with a warm up of 40 pound dumbells and get an easy 12, Adam uses 40 pounders as well and gets 11, Next we pick up 50s, i get 12 again and he only gets 10, he’s getin tired, to bad for him. Finally he uses 55s and reaches failure at 8. Thats ok, but i picked up the 70s and reached faiulre at 8. I know it sounds like im lieing but i have done as much as 80 pound dumbells and done 6 reps with it, and if anyone wants proof i will gladly get a video of it or take pictures, So doubt all you want. But back to the workout…..next was concentration curls for that peak. We dont reac failure on these, just get a huge pump. So we do 2 sets and get 25 with 25’s and get 15 with 35’s. That was a workout, so after that we just take our supplements and go back to sleep untill 7:30. So about an extrea hour and a half of sleep. But we would still have our Jujitsu classes at 9:00 later in the night, so we have to rest as much as we can. So untill next time!!!