DeedsPower’s BodyBlog

This workout was great, now I’m sore from it and it feels good

Barbell Bench Press (4 sets) 8 reps with 170 lbs (!!), 6 reps with 165, 10 reps with 155 and 11 reps with 145

Pull-ups 3*10-8-8

Dumbbell Shoulder Press (3 sets) 13 reps with 40 lbs, 10 reps with 45 lbs and 6 reps with 45 lbs

Barbell Curls 2*6 with 75 lbs

Upright  Row 2*10 with 65 lbs

Cable row 2*10 with 200 lbs

Triceps cable pulldown 2*8 with 130 lbs

Dips chest version 2*10

Great weights, Great intensity, Great mood = perfect workout

Today was legs, i like working ‘em

Leg-Press 4*10-15 @ 500-730lbs

Leg Curls 4*10 @ 65-85lbs
SUPER-SET
Seated calves raises 4*10-20 @ 90-120lbs
SUPER-SET
One-leg Standing calves raises 4*10-15
SUPER-SET
Chair 3*45secs @ 45 lbs
SUPER-SET
Calves on leg press 4*10-20 @ 400-500lbs

Great weights + Good intensity + Good mood = Good Workout

I won’t tell you all the details but here it is (mainly thighs and calves)

Leg press 5-6 sets - 10-20 reps @ 500/700 lbs
Calves on leg press 4-5 sets 10-30 reps @ 270 lbs
Weighted chair 2 sets 30secs-1min @ 25 lbs
Seated calf raises 4-5 sets 10-30 reps @ 70lbs

Great weights, great mood, great intensity = great workout

EXERCISE    /    SETS DONE    /    REPS DONE    /    WEIGHT LBS
Warming up (5-7minutes)

Leg-Press                4                            20-15-8-15        360-495-630-495
Lying Leg curls     3                        10-12                80-75-65
Standing calve raises  3                   20-25                   -
Chair                         3                 30-60secs              -
Great intensity, great mood, great weights (leg press) = great workout

EXERCISE    /    SETS DONE    /    REPS DONE    /    WEIGHT LBS
Warming up (4-5minutes)

Bench Press                  3              8-10-8                        165-145-145
Flyes                                     2                       10                                   30
Weighted Chin-ups        3                10-8-7 (with help on the last set) 12-10-5
Inclined Dumbbell Bench Press 2            12                                     45
Barbell Shoulder Press    2                        12                                     90
Side raises                          2                        12                                     15
Dumbbells row (one-arm) 2                10                55
Lat Pulldown                        2                      12                           105
Dips (chest version)         2               13-10                            -
Barbell curls                    2                 6-8                        65lbs

Great intensity, good mood, good weights = great workout

EXERCISE    /    SETS DONE    /    REPS DONE    /    WEIGHT

Warming up (2-3minutes)

Leg-Press                     6                10-12          450lbs and 405 (last set)
Lying Leg curls   4   8-12   75lbs-70lbs-65lbs (on last 2 sets)
Standing calve raises      3               20-25              -
Chair                            3                35secs-1min(last set)        -
Normal mood, normal weights, normal intensity = normal workout

Here’s my Wednesday (2007/06/27) training :

EXERCISE    /    SETS DONE    /    REPS DONE    /    WEIGHT

Warming up (2-3minutes)

Barbell Bench Press       3                 8-9-10       160lbs-140lbs-135lbs
Inclined Dumbbell Bench 2                6-6             50lbs-45lbs
Chin-ups                      2                12-10                   -
Shoulder barbell press   2                14-10          90lbs
Dips (chest version)      1                 13                -
Barbell Curl                   1                 12                 65lbs

Normal intensity, good weights, relax mood = good workout

Hey,

I thought I couldn’t go to the gym until July but today I did!

EXERCISE    /    SETS DONE    /    REPS DONE    /    WEIGHT

Warming up (4-5minutes)

Dumbbells Bench  2              10-9                        60lbs each hand
Barbell Bench Press 1               8                                   160lbs
Chin-ups            3              12-10-10                  -
Dumbbell inclined bench 1          12                                 45lbs each hand
Shoulder barbell press  1          13                          95lbs
Dips (chest version)    1          13                            -
Barbell Bench Press     1           1                                        185lbs

Normal intensity, hot weather, abusive humidity, normal weights = good workout

There’s my Monday workout (upper body - compound) :

EXERCISE    /    SETS DONE    /    REPS DONE    /    WEIGHT

Warming up (4-5minutes)

Dumbbells Bench Press  2              11-9                        60lbs each hand
Pull-ups                              2                10-10 (with help on the last set) -
Shoulder press (standing) 2          11-9                        35lbs each hand
Dumbbells row (one-arm) 1            12                            65lbs
Dips (chest version)            2            10-6                        -
Barbell curls                          2             10-8                      65lbs
Good intensity, good mood, good weights = great workout

Deeds