Dwizzo 
"I'd like to put on 5-10 lbs of muscle, and cut a little fat... Getting my body weight to around 185-190 lbs, at 7-8% bodyfat..."
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Archive for April, 2008
Wednesday, April 23rd, 2008
Weighted Chins: (30 sec rest between sets)
BWX10 (Supinated)
35lbX4 (Supinated)
35lbX4 (Supinated)
35lbX3 (Supinated)
35lbX4 (Hammer)
35lbX4 (Hammer)
35lbX3 (Hammer)
HS High Row (Plates): (1-arm at a time, 1 sec pause)
260lbX10
310lbX4 supersetted with 260lbX4 supersetted with 210lbX8 supersetted with 160lbX8 (phew!)
T-bar row:
90lbsX8 supersetted with 70lbsX4 supersetted with 45lbX6
Pullover Machine:
x8
x8
1-arm db spider curls: (no rest between sets)
25lbX8
25lbX4
20lbX6
1-arm cable curls:
x10
x8
x8
x6
Rope Curls:
x8
x8
x8
Seated Rope pulls to the face:
x10
Good WO today… Really tried to get some decent volume in as it’s my last day before vacation… See y’all when I get back in 10 days! If I get a good WO while on vacation maybe I’ll login from an internet cafe and update the journal 
Posted in Training
Tuesday, April 22nd, 2008
Leg Press:
4 plates per side X 8
4 plates per side X 6
3 plates per side X 10
3 plates per side X 10
BB SLDL:
135lbX10
135lbX10
Rack Pulls:
275lbX5
275lbX5
Seated Leg Raise:
x10
x8
x6
Lying Leg Curl:
x10
x8
x8
Vaginator: (Adduction)
x10
x10
External Rotations: (Cable)
x10
x10
Internal Rotations: (Cable)
x10
x10
Lateral Cable Raises:
x8
x8
Leaving for a 10-day vacation to Europe on Thursday, so I wanna try and squeeze in as much as possible today and tomorrow… Will probably do back/bi/tris tomorrow… Maybe even back/bi/chest/tri, lol…
Posted in Training
Saturday, April 19th, 2008
20 minutes of intense heavy bag work, 10 minutes of hanging ab work… Sweat like a mofo!
Posted in Training
Friday, April 18th, 2008
30 Chins:
BWX10 (Pronated, 1 second pause at top)
BWX10 (Pronated, 1 second pause at top)
BWX5 (Pronated, 1 second pause at top)
BWX5 (Supinated, 1 second pause at top)
Seated V-grip cable row:
x6 (hated the way it felt)
HS Iso Row (Plates):
140lbX8
140lbX8
140lbX8
Standing Rope Cable Curls:
x10
x10
x8
Spider Curls (1-arm at a time): (no rest between arms)
25lbX8
25lbX6
25lbX4
20lbX6
HS High Row (Plates): (1-arm at a time, 1 sec pause at bottom)
180lbX12
230lbX6 supersetted with 180lbX8
Good WO today… Bi’s were pumped nicely, and the BW chins felt good along my back… I cut my right hand yesterday when I was using a 100lb plate for my dips, so it was stinging like a b*tch today and I didn’t want to do weighted chins (yes, strong sissy)…
Posted in Training
Thursday, April 17th, 2008
Incline BB Press:
185lbX8
185lbX6
205lbX4
185lbX5
Weighted Dips:
100lbX7
100lbX6
100lbX5
100lbX5
100lbX5
100lbX4
80lbX6
80lbX6 supersetted with 45lbX5 supersetted with BWX4
BWX6 (Gironda)
Montierth "Atrainer" Flys:
x10
x10
Standing "Larry Scott" tricep cables supersetted with Standing tricep pressdowns (v-bar):
x10, x5
x8, x4
x10, x4
1-arm standing DB tricep raises:
20lbX5
20lbX4
Good pump on chest and triceps today… Feeling good on the dips… Gonna switch to DB’s for presses for the next several workouts…
Posted in Training
Wednesday, April 16th, 2008
Seated Leg Raises: (Trying to pre-exhaust the quads)
x12
x10
x6 (entire stack, lol)
Squats:
155lbX9 (Front)
135lbX10 (Zercher)
185lbX8 (Normal)
Vaginator (Abduction):
x10
x10
x10
Vaginator (Adduction):
x10
x10
x10
Lying Leg Press:
380lbX8 supersetted with 290lbX6
290lbX10
Standing Calf Raise:
x12
x10
x10
Lying Leg Curl:
x10
x8
x6
Decent WO I think… Got a bit distracted as I ran into a few people during my WO and had to stop and chat for about 5 minutes at a time… Sorta f**ked up my rhythm… Oh well, quads were definitely feeling it and I was doing well on the lying leg press… Full ROM FTW…
Posted in Training
Monday, April 14th, 2008
Weighted Chins:
BWX5 (Pronated) supersetted with BWX5 (Supinated) supersetted with BWX3 (Hammer)
45lbX3 (Supinated) supersetted with 45lbX2 (Hammer)
45lbX3 (Pronated) supersetted with 45lbX2 (Hammer)
35lbX3 (Supinated) supersetted with 45lbX2 (Hammer)
35lbX3 (Pronated) supersetted with 45lbX2 (Hammer)
35lbX3 (Supinated) supersetted with 45lbX2 (Hammer)
25lbX5 (Pronated) supersetted with 25lbX2 (Hammer)
BWX5 (L-Chin, Supinated)
BWX4 (Supscapular Pronated)
BWX3 (Supscapular Pronated)
BOBB Rows:
135lbX12 (Pronated grip)
175lbX10 (Yates, Supinated grip)
175lbX10 (Pronated grip)
HS High Row (Plates):
300lbX6 supersetted with 250lbX6 (1-arm with pause) supersetted with 180lbX8 (1-arm with pause)
300lbX1 (fail) supersetted with 250lbX4 (1-arm with pause) supersetted with 180lbX6 (1-arm with pause)
1-arm Cable Curls:
x10
x10
x6
Decent WO today… Wrist felt good, although it’s still a bit swollen, took it light on the chins and upped the volume…
Posted in Training
Sunday, April 13th, 2008
Montierth “Atrainer” Flys:
x10
x10
x10
x10
Incline BB Press: (2120 tempo, Milos Style)
165lbX8
165lbX6
165lbX6
165lbX6
Weighted Dips: (PRs across the board)
80lbX8
105lbX4
80lbX6
80lbX6
80lbX6
80lbX6
80lbX6 supersetted with 45lbX6 supersetted with BWX5
BWX5 (superslow 5150 tempo)
Larry Scott Tricep Presses supersetted with standing v-bar tricep pressdowns:
x10, x6
x10, x6
Wrist is hurting a bit, but it didn’t stop me on dips… I just wrapped it up very tight and it felt good… Hitting that 105lb set of dips was awesome, great feeling although failing on the 5th rep was a bitch 
Posted in Training
Friday, April 11th, 2008
External Rotations:
x10
x10
x10
Cable Lateral Raises:
x10
x10
x10
Rear Delt Fly Machine:
x10
x6
x6
Front Delt Raise:
1 plate X 10
1 plate X 10
1 plate X 10
HS Shoulder Press: (Plates)
160lbX10
160lbX8
160lbX8
Decent shoulder day… Nothing to report really… I liked using the 45lb plate instead of the DB for variety on the front delt raise, but it seems like something a cross-fit trainer would do so I don’t think I will be doing it again… 
Posted in Training
Thursday, April 10th, 2008
Seated Leg Curls:
x10
Squats (ATG):
185lbX10
185lbX6
185lbX6
155lbX6 (Front) (Core Failure!) 
Vaginator:
x10
x8
x8
Standing Calf Raises:
x12
x10
x10
Seated Leg Curl:
x10
x10
Lying Leg Curls:
x10
x6
Well, I think doing my Boxing routine yesterday f**ked up my leg day today… When I did my first set of squats I felt my abs shaking/sore… Must have been from my boxing yesterday… Anyway, by the time I got to my first set of front squats, I could barely hold my body straight, it was quite the unusual sensation… I’ll save boxing for the day after legs from now on…
Posted in Training
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