Dsher10’s BodyBlog

I am making progress in leaning up: my BW is now around 205, down about 17 lbs, and my %BF is now in the low 20% range. After my last workout, my trainer set out a new program for the next four to six weeks. I will be increasing some of my weights (though sometimes still staying lighter than my max, being wary of past injuries) and lowering some reps to begin incresasing bulk. Mo also has me working more dumbbell exercises, and hitting my chest and shoulders more heavily (per my request).

I am also beginning to play with dead lifts, though being extra careful not to re-injure my back. I am starting out light, but hope to show significant gains in the weeks ahead - back allowing.

My workout (grouped exercises are supersets):

Exercise Weight X Reps (two sets)

Pullup (narrow) with assist (-60) 8
Pullup (wide) with assist (-80) 6

Deadlift 185 X 5-8

Standing Cable Pulls 110 X 10
Seated Cable Rows (rope-scapula) 70 X 15
Standing Lat Pulls 70 X 15

Hack Squat (3-sets, every other workout) 140 X 8
Leg Extention (every other workout) 195 X 15

Single Leg Curl 50 X 10
Standing Calf Raise 210 X 10

Flat Bench DB Press 55 X 10
Incline Bench DB Press 40 X 15

Flat Bench Flies 30 X 10
Incline Bench Flies 30 X 10

Hammer Strength Decline 145 X 15-20

V-Bar Tricep Pushdowns 150/130 X 10
Reverse Grip Pulldown 40 X 10/15

DB Shoulder Press grip "W" 45 X 10
DB Shoulder Press grip 2 45 X 10

Standing Preacher Curl 80 X10
Alt. Standing DB Curls 35 X 10

I have been monitoring my heart rate durring my workouts: it averages around 126 or so. My cardio has setteled down to two 45-minute sessions on the treadmill each week at a 15-min/mile pace (4mph) and an incline of 8. This seems to give me what I need without over-training. My aerobic heart rate doesn’t go much over 112 or so. My Doc says this indicates an efficent cardio system. I am much less tired now after either of my weight or cardio workouts compared to when I started, so I seem to be making progress!

Congratulations to my trainer, Monique Hayes, for winning the Masters Class and 2nd place in the Heavyweight Class at the August 4, 2007 Dexter Jackson Classic in Jacksonville FL!  Check out her contest photos at:

http://www.musculardevelopment.com/browse/index.php?mode=browse&id=13146

(cut & paste link into browser)

Except for a week in New England, I have managed a fairly steady workout, essentially twice a week with weights (two sets) and two to three times at cardio (45-minutes on the treadmill & 15-minutes on the bike). This pace allows my body to recuperate between workouts:

Exercise: Weight X Reps (Two Sets)

Leg Extensions: 165 X 15
Standing Lat Pulls: 70 X 15
Leg Press : 8 plates X 12
Seated Rows: 100 X 15
Seated Leg Curls: 135 X 15
Hammer Bench Press: 155 X 12-15
Pec Deck: 100 X 15
Hammer Incline Chest: 50 X 10
Hammer Decline: 155 X 12
Dumbbells Front Raise "V": 15 X 12
DB Shoulder Press (Grip "W"): 30 X 1X0
DB Shoulder Press (Grip Norm): 30 X 10
Seated DB Curls: 30L/30R X 10
Single Arm DB Preacher Curls: 25L/25R X 10
Rope Pushdowns: 70 X 15
Single Arm Reverse Grip Pull Downs: 40L/30R X 15

I am still increasing my weights slowly back to maximum, being careful not to re-injure my arm, knee or back. My trainer will be revaluating my progress soon, and may switch me to a split routine. I am feeling leaner and harder; even my chiropractor has commented on the differences. At least it’s some positive external feedback!