Darknesss23’s BodyBlog

Ok so apparently my work ethic in the gym is paying off in more ways then one!  Last week, as i was developing my new training program i was on the bodybuilding.com website and then a few minutes later the girl sitting next to me was telling her friends about the site! and all the exercise programs and explanations that the site has!  so that was kinda cool!  i think perhaps i have inspired them in some way to look for new exercises!    shitty thing is…she took the credit for it..lol   oh well…. i guess she "found it" by looking at my computer screen…    AND TODAY! the guy at the little convenience store on the way to school  who asked me last year if i go to a gym randomly asked me about it again today! so i think progress is def. being made!  I will update if i notice anything else!  As of yesterday, 3-19-2008, my chest "is the size of a truck"

Workout Program

Monday

-         Shoulders

o       Arm Circles      Forward x 30, backward x 30

o       Arnold Press 1 x 10, 2 x 8

o       Rear Delt Row 1 x 10, 2 x 8

o       Shoulder Press 3 x 8

o       Seated Lateral Raise 3 x 7

o       Standing Anterior Raise 3 x 8

o       Upright Rows 3 x 8

o       Shrugs 3 x 8

o       Reverse Cable Flies

o       One Armed Bent over Barbell Rows – 3 x 8

o       Rocky Presses 3 x 8

-         Legs (every 2 weeks)

o       Leg Press machine 3 x 8

o       Squats 3 x 8

o       Seated Leg Curls 3 x 8

o       Barbell Lunges 3 x 8

o       Barbell Side Lateral Lunges 3 x 8

o       Romanian Dead Lift 3 x 8

o       Dumb bell Step Ups  3 x 8

o       Calves 3 x F

Tuesday

-         Back

o       Close Grip Lat Pull Downs 3 x 8

o       Seated Cable Rows 3 x 8

o       Full ROM Lat Pull Down 3 x 8

o       Underhand Cable Pull Downs 3 x 8

o       V-bar Pull up 3 x F

o       Long Bar Row 3 x 8

o       Hyper Extensions 3 x 8

o       Barbell Good Mornings 3 x 8

Wednesday

-         Chest

o       Bench Press 3 x 8

o       Incline Dumbbell Bench  Press 3 x 8

o       Flat Bench Dumbbell Flies 3 x 8

o       Downward Cable Flies 3 x 8

o       Upward Cable Flies 3 x 8

o       Cable Cross-Overs 3 x 8

o       Palms Forward dumbbell Pushups 3 x 8

o       Close Grip Bench Press  3 x 8

o       Reverse Grip Bench Press 3 x 8

o       Dips 3 x F

o       Medicine Ball Pushups 3 x 10

 

Thursday

-         Arms

Biceps

o       Standing Alternating Bicep Curls 3 x 8

o       Preacher Curls 3 x 8

o       Alternating incline hammer curls

o       21’s  3 x 21

o       45lb plate curls 3 x 10-15

o       Bicep Curl Machine 3 x 10 (each arm)

o       Reverse barbell Curl 3 x 8

Triceps

o       Overhead Dumbbell Tricep Extensions 3 x 8

o       Cable Pushdowns(Rope) 3 x 10

o       Cable Pushdowns (V-bar) 3 x 12

o       Cable Tricep Extensions 3 x 8

o       EZbar Skull crushers 3 x 8

o       Tricep Extension machine 3 x 10 (each arm)

o       Dips 3 x F

Friday

-         Forearms, Abs, Misc Full Body

o       Barbell Forearm Curls 3 x 10

o       Barbell Forearm Extensions 3 x 10

o       Wrist Roller 3 x ?

o       Abdominal  crunch Machine 3 x 15

o       Abdominal crunch Machine Obliques 3 x 15  (each side)

o       Cable  Crunch 3 x 15

o       Hanging Leg Raises 3 x 15

o       Cork screws 3 x 20

o       Seated Cable Rows 3 x 10

o       Dips 3 x F

Saturday

-         Misc. Full Body

o       Similar to Friday

OR

-         Basketball

-         Racquet Ball

-         Speed Rope + Shadow Boxing

 

Sunday

-         Basketball

-         Racquet Ball

-         Speed Rope + Shadow Boxing

Cardio 

o       Speed Rope

o       Shadow Boxing

o       Basketball

o       Racquet ball

Misc. Training

Plyometric Training

Plyometric Jumps

12-18” box

24” box

Plyometric Medicine Ball  Chest Pass