E.G.P’s BodyBlog

 Chest

Monster Set

1. Barbell Bench Press
2. E-Z Curl Bar Pullover
3. Flat Bench Flys

• 1a.205lbsx10 1b.205lbsx10 1c.205lbsx7
• 2a.105lbsx10 2b.105lbsx10 2c.105lbsx10
• 3a.30sx10      3b.30sx10     3c.30sx10

Monster Set

1. Incline Dumbbell Press
2. Decline Machine
3. Incline Flys

• 1a.70sx10      1b.70sx10     1c.70sx10
• 2a.180lbsx10 2b.180lbsx10 2c.180lbsx8
• 3s.30sx10      3b.30sx10     3c.30sx8

 Tri’s

Monster Set

1. Suicides
2. Close Grip Bench Press
3. 2-Arm Overhead Dumbbell Extension

• 1a.85lbsx10 1b.85lbsx10 1c.85lbsx10
• 2a.85lbsx10 2b.85lbsx10 2c.85lbsx10
• 3a.60lbsx10 3b.60lbsx10 3c.60lbsx10

SuperSet

1. Triangle Pushdowns
2. Reverse Grip Straight Bar Pushdowns

• 1a.100lbsx10 1b.150lbsx10 1c.150lbsx10
• 2a.50lbsx10   2b.75lbsx10   2c.75lbsx10 

 

Back

Monster Set

1. Wide Grip PullDown
2. Reverse Grip PullDown
3. Narrow Grip Pulldown

• 1a. 100lbsx10 1b.120lbsx10 3c.140lbsx 10
• 2a. 100lbsx10 2b.120lbsx10 3c.120lbsx10
• 3a. 100lbsx10 3b.120lbsx10 3c.100lbsx8

Monster Set

1. Incline Dumbbell Row
2. Incline Barbell Row
3. Reverse Grip Barbell Row

• 1a.50sx10    1b.50sx10   1c.50sx10
• 2a.50lbsx10 2b.50lbsx10 2c.50lbsx10
• 3a.50lbsx10 3b.50lbsx10 3c.50lbsx10

High Row Machine

1. 90lbs x 20
2. 90lbs x 20
3. 90lbs x 20

Biceps

Monster Set

1. Alt. Dumbbell Curls (30s)
2. Preacher Curls (55lbs)
3. Hammer Curls (30s)
4. Reverse Grip Barbell Curls (30lbs)
5. Dumbbell Concentration Curls (15s)

• All done for 10 reps, 3 sets

Abs

Torso Rotation Machine (70lbs)

• 5 sets of 20

Crunches

• 4 sets of 25

This past week all i did for upper body was monster sets. I forgot to take

something to write with all the times i went to the gym. But it was awesome

For legs i just did regular sets because my legs aint conditioned yet to do that

Chest

Incline Barbell Press    Decline Machine-Superset-Dumbbell Crossover

1. warm-up x 20       1.  180lbs x 8>>>>>>>>1.  25s x 10
2. 225lbs x 8            2.  180lbs x 10>>>>>>>2.  25s x 10
3. 245lbs x 6            3.  180lbs x 10>>>>>>>3.  25s x 10
4. 225lbs x 6

Flat Dumbbell Press-Superset-Dumbbell Pullover

1. 60s x 10>>>>>>>>>>&g
   t;1.  60lbs x 10
2. 80s x 10>>>>>>>>>>&g
   t;2.  100lbs x 10

Shoulders

Side Laterals-Superset-Bent Over Laterals

1. 25s x 8>>>>>>>>1.  25s x 8
2. 25s x 8>>>>>>>>2.  25s x 8
3. 25s x 8>>>>>>>>3.  25s x 8

Dumbbell Shrugs-Superset-Front Laterals

1. 60s x 8>>>>>>>>>>1.Â
     25s x 8
2. 60s x 8>>>>>>>>>>2.Â
     20s x 8
3. 60s x 8>>>>>>>>>>3.Â
     20s x 8

Triceps

Triangle Pulldowns       Reverse Grip Straight Bar Pulldowns

1. 100lbs x 10            1.  80lbs x 10
2. 150lbs x 10            2.  90lbs x 10
3. 150lbs x 10            3.  100lbs x 10

Back

Dumbbell Row          Wide Grip PullDown   Low Cable Row

1. 80lbs x 8            1.  140lbs x 8         1.  150lbs x 8
2. 90lbs x 8            2.  160lbs x 8         2.  160lbs x 8
3. 100lbs x 8          3.  180lbs x 6

Rear Delt Dumbbell Flys

1. 40s x 8
2. 50s x 8
3. 50s x 8

Biceps

Straight Bar Curl     Hammer Curl     Low Pulley Concentration Curl

1. 70lbs x 8          1.  30s x 8        1.  30lbs x 8
2. 80lbs x 8          2.  35s x 8        2.  40lbs x 8
3. 100lbs x 8        3.  35s x 8        3.  45lbs x 8

Chest

Incline Barbell Press    Decline Machine      Flat Bench Dumbbell Flys

1. 225lbs x 10         1.  180lbs x 10      1.  35s x 10
2. 245lbs x 8           2.  230lbs x 8        2.  35s x 10
3. 225lbs x 8           3.  270lbs x 8        3.  40s x 10

Dumbbell Pullover    Fly Machine

1. 60lbs x 10        1.  160lbs x 10
2. 80lbs x 10        2.  200lbs x 8

Triceps

Triangle Pulldowns    Reverse Grip Straight Bar Pulldowns

1. 120lbs x 15        1.  80lbs x 10
2. 140lbs x 15        2.  100lbs x 8
3. 150lbs x 12        3.  120lbs x 6

2-Arm Overhead Dumbbell Extension

1. 60lbs x 10
2. 70lbs x 10
3. 90lbs x 8

Ran for about 50 minutes with some people. Every 5 min. 2 of us would carry a log.

Just Ran for about 20 min.

Felt good. Im going to start running everyday. For this week run 20 min. Every week add 10 minutes.

Eliptical
30 Minutes

Ran for 30 minutes