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 July, 2008
Thursday, July 31st, 2008
Weighted Chins: (30 sec rest interval between sets)
BWX10 (Pronated, explosive)
45lbX5 (supinated)
45lbX4 (supinated)
45lbX4 (pronated)
45lbX4 (hammer)
BWX5 (supinated)
BWX5 (pronated)
BWX5 (hammer)
HS Iso High Row: (Plates)
300lbX6
280lbX5 (1-arm) dropset to 230lbX5 (1-arm) s.setted with 230lbX2 (2-arm)
280lbX5 (1-arm) dropset to 230lbX5 (1-arm) s.setted with 230lbX2 (2-arm)
Supported T-bar Row: (Plates)
90lbX5 dropset to 45lbX5
90lbX5 dropset to 45lbX5
Standing Rope Cable Curls: (30 sec rest between sets)
80lbX8 s.setted with 1 supinated chin
70lbX8 s.setted with 1 supinated chin
60lbX8 s.setted with 1 supinated chin
Great WO today… Fast pace, and adding a superset of 1 supinated chin really hit teh bicepzors nicely 
Posted in Training
Tuesday, July 29th, 2008
ALL exercises 20-25 sec rest between sets
Incline BB Bench:
175lbX6
175lbX5
175lbX5
175lbX5
155lbX6
155lbX5
Weighted Dips:
95lbX5
95lbX4
95lbX4
95lbX4 dropset to 70lbX5
70lbX6
70lbX6 dropset to 35lbX8
35lbX7 dropset to BWX6 (Gironda) s.setted with BWX4 (regular)
Larry Scott Cable Tricep Extensions:
80lbX12
80lbX10
80lbX8 s.setted with Standing v-bar cable tricep pressdowns of 80lbX5
80lbX6 s.setted with Standing v-bar cable tricep pressdowns of 80lbX4
28 minute WO! Sweating like a beast and what a burn…
Posted in Training
Sunday, July 27th, 2008
Bought a new TV today, returned an old TV, and did the same for my parents… So lots of moving stuff around today, good enough for a WO… Back to the gym tomorrow
Posted in Training
Friday, July 25th, 2008
Explosive Chins: (20-30 sec rest between sets)
BWX6 (ploymetric mixed grip, explosive as hell)
35lbX5 (supinated, explosive)
35lbX4 (supinated, explosive)
35lbX4 (supinated, explosive)
35lbX5 (hammer, explosive)
35lbX3 (pronated, explosive)
BWX5 (pronated, explosive as hell)
BWX5 (supinated, explosive as hell)
BWX5 (supinated L-chin, controlled speed)
HS Iso High Row: (Plates)
3 plates per sideX10 (2-handed)
3 plates per sideX10 (2-handed)
3 plates per sideX10 (2-handed)
3 plates per sideX10 (2-handed)
3 plates per sideX10 (2-handed) dropset to 2 plates per sideX10 (1-handed, simultaneous up/down, explosive)
Seated Cable Row:
80lbX12
80lbX12
Standing Cable Rope Curls:
60lbX12
60lbX10
60lbX10
Hanging Ab Twists:
x10
Good WO today… Really killed the pullups with explosive reps each time… I was surprised by the acceleration I was pulling with 35lbs, when I took it off and did BW I was almost muscle-uping each rep… Very draining, but hopefully calorie burning and muscle preserving…
Posted in Training
Thursday, July 24th, 2008
Squats: (Explosive reps)
135X15
185X10
155X10
Vaginator: (Abduction)
120lbX12
120lbX12
120lbX10
Vaginator: (Adduction)
190lbX12 (stack)
190lbX12 (stack)
160lbX8 dropset to 130lbX8 dropset to 100lbX10 dropset to 60lbX25
160lbX8
Lying Leg Curl:
100lbX10
100lbX10
100lbX8
Seated Leg Raise:
190lbX6
Man, I don’t know what came over me, but I did dropsets like crazy on the vagina machine today
Posted in Training
Tuesday, July 22nd, 2008
HS Bench Press: (plates)
190lbX6 (warmup)
Montierth “Atrainer” flys:
40lbX12
40lbX10
40lbX8 (center pec burn!)
Incline BB Press: (30 sec rest between sets)
175lbX6 dropset to 155lbX6
175lbX5 dropset to 155lbX5
175lbX4 dropset to 155lbX5
175lbX3 dropset to 155lbX4 (phew!)
Weighted Dips: (20-30 sec rest between sets)
BWX5
70lbX7
70lbX6
70lbX8
70lbX7 dropset to 45lbX7
45lbX8 dropset to BWX8
45lbX8 dropset to BWX8 (gironda) s.setted with BWX5 (regular)
Standing Tricep Rope: (machine) (20-30 sec rest between sets)
“50lb”X8
“50lb”X8
“50lb”X8
Standing Tricep Cable Pressdown: (machine) (20-30 sec rest between sets)
“60lb”X12
“60lb”X10
“80lb”X6 dropset to “60lb”X6
Another great WO, very little rest between exercises and 30-sec max rest between sets… Weight is lower, but I am sweating like a beast and heartrate is nice and high the entire time… Hopefully I’m burning fat and not muscle 
Posted in Training
Monday, July 21st, 2008
Chins: (20-30 sec rest between sets)
BWx6 (plyometric, mixed grip)
45lbX5 (supinated)
45lbX4 (supinated)
45lbX4 (pronated)
45lbX5 (hammer)
BWX8 (supinated)
BWX5 (pronated)
BWX4 (pronated)
BWX4 (mixed)
BWX1 (supinated)
HS Iso Row: (Plates)
180lbX10
180lbX10
HS Iso High Row: (Plates)
180lbX10 (1-arm at a time, criss-cross style)
180lbX10 (1-arm at a time, criss-cross style)
Seated Cable Row Machine:
80lbX10
80lbX10
Standing Cable Rope Curls:
70lbX10
70lbX10
70lbX10
Standing DB Hammer Curls:
25lbX6
Good WO today again… Felt energetic, and had a great pace through the workout…
Posted in Training
Sunday, July 20th, 2008
Seated Leg Curl Machine: (Quads)
190lbX12
200lbX10 (stack)
200lbX8 (stack)
Vaginator Machine: (Adduction)
190lbX10 (stack)
190lbX10 (stack)
190lbX6 (stack)
Seated Leg Extension Machine: (Hamstring)
100lbX12
120lbX12
130lbX10
Worked out in my apartment gym today since I only had 20 minutes… Decent WO, but I’ll probably do another leg day towards the end of the week…
Posted in Training
Friday, July 18th, 2008
Incline BB Press:
195X5 (3 25 plates per side, don’t ask I was being lazy)
145X12 (2 25 plates per side)
195X2 (3 25 plates per side) dropset to 145X5 (2 25 plates per side)
Weighted Dips: (short 30-40 sec rest between sets)
BWX5 (Warmup)
80lbX6
80lbX7
80lbX8 dropset to 45lbX5
35lbX5 (Gironda)
80lbX8 dropset to 45lbX4
45lbX8
BWX5
DB Flys: (20 sec rest between sets)
40lbX12 (slow)
40lbX8 (slow)
40lbX10 (slow)
Montierth "Atrainer" flys:
x10
x8
Tricep Cable Rope Pressdowns:
x10
x8
x6
Larry Scott Tricep Cable Presses:
x8
x10
Hanging Ab Twists:
x10
Good WO today… Decent weight on dips, I’m down in bodyweight to about 178… I think I’m about 1 month away from getting to my bf goal, but it’s demotivating as hell dropping below 180lbs!!
Posted in Training
Friday, July 18th, 2008
Hmmmm, I’ve totally messed up and forgotten to post some workouts… Anyway, earlier this week I did chest/tri day, and then back/bi day… Nothing special, but solid workouts…
Took yesterday as an off-day… Today, I think I will do chest/tris again…
Oh, during my last back/bi day, I did plyometric chins… Very good workout, I was explosively pulling and switching the grip from supinated, to mixed, to pronated between each rep…
Anyway, apologizes for forgetting to post, I’ll get back on track after my WO later today…
Posted in Training
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