E.G.P’s BodyBlog

Biceps

Alt. Curls          High Cable Curls    Incline Hammer Curls   Concentration Curls

1. 40s x 8       1. 35lbs x 20       1. 40s x 8                   1. 30s x 8
2. 60s x 8       2. 50lbs x 20       2. 45s x 8                   2. 40s x 8
3. 65s x 6       3. 35lbs x 20       3. 50s x 8                   3. 50s x 8
4. 65s x 6       4. 50lbs x 20       4. 55s x 8

Triceps

Rope Pulldowns      Decline Suicides  Close Grip Bench Press  Cross Body Extensions

1. 50lbs x 20      1. 125lbs x 8       1. 185lbs x 8               1. 35lbs x 8
2. 80lbs x 10      2. 125lbs x 8       2. 225lbs x 6               2. 35lbs x 8
3. 120lbs x 10    3. 135lbs x 8       3. 225lbs x 6               3. 50lbs x 8
4. 150lbs x 10    4. 145lbs x 6       4. 225lbs x 8               4. 50lbs x 8

Did about 10 min. on the eliptical.

did a quick back workout. did some pulldowns, cable rows and dumbbell rows. it was very quick with heavy weight and it was kinda of like a cardio workout.

Incline Bench Press    Dumbbell Incline Press   Fly Machine           Dumbbell Flys

1. 235lbs x 8         1. 80s x 8                     1. 120lbs x 8        1. 55s x 8
2. 245lbs x 6         2. 90s x 8                     2. 140lbs x 8        2. 40s x 8
3. 235lbs x 8         3. 100s x 8                   3. 160lbs x 8        3. 45s x 8

Decline Machine      Dips

1. 180lbs x 8      3 sets of 10
2. 270lbs x 8
3. 260lbs x 8

ran up hill and mountains. It was about 6 miles. It was hard as hell.

today was a crazy back workout. I didnt take any writing material so i could keep a log of my workout but i did some

wide grip pulldowns, reverse grip narrow pulldown, low cable rows, deadlifts, barbell rows, pull-ups and hyperextension.

Back

Pulldowns                 Front Lat. Pulldown Machine  Low Row Long Pull Machine

1. 120lbs x 10        1. 180lbs x 8                     Â
     1. 120lbs x 10
2. 160lbs x 10        2. 180lbs x 8                     Â
     2. 160lbs x 10
3. 180lbs x 10        3. 200lbs x 8                     Â
    Â 3. 180lbs x 10
4. 200lbs x 8          4. 250lbs x 8                     Â
     4. 210lbs x 8
5. 210lbs x 8

Biceps

Barbell Curls          Hammer Curls   1-Arm Preacher Curl Machine

1. 45lbs x 10      1. 50s x 10       1. 40lbs x 8
2. 85lbs x 10      2. 55s x 10       2. 50lbs x 10
3. 105lbs x 8      3. 65s x 9         3. 60lbs x 10
4. 135lbs x 6      4. 75s x 7

Partial Barbell Curls (eccentric movement)

1. 45lbs x 20
2. 65lbs x 12
3. 65lbs x 12

Triceps

Rope Pulldowns       Close Grip Bench Press  Weighted Dips

1. 100lbs x 10       1. 225lbs x 7               1. 45lbs x 10
2. 150lbs x 8         2. 245lbs x 6               2. 45lbs x 10
3. 150lbs x 8         3. 275lbs x 4               3. 90lbs x 10

Cross Body Cable Extensions

1. 80lbs x 8
2. 90lbs x 8
3. 100lbs x 7

Ran about 5 miles on a trail. It was pretty awesome

Chest

Incline Barbell Press                   Â
 Â Â Â  Incline Dumbbell Press       Machine Fly

1. 2 warm up sets of 135lbs         1.  70s x 8                     Â
     1. 95lbs x 8
2. 225lbs x 8                     Â
    Â Â Â Â Â Â Â  2.  80s x 8                       2. 95lbs x 6
3. 225lbs x 7                     Â
    Â Â Â Â Â Â Â  3.  90s x 8                       3. 95lbs x 7
4. 225lbs x 6                     Â
    Â Â Â Â Â Â Â  4.  30s x 8(partial reps)
5. 135lbs x 8(partial reps)

Flat Barbell Press (slow up and down)   Dumbbell Fly

1. 135lbs x 10                     
               1. 35s x 10
2. 135lbs x 10                     
               2. 50s x 8
3. 135lbs x 10                     
               3. 60s x 8

Shoulders

Side laterals (drop Sets) twice  Front Laterals    Wide Grip Upright Rows

1. 25lbs x 8                     Â
    Â Â  1. 25s x 8         1. 45lbs x 8
2. 20lbs x 8                     Â
    Â Â  2. 20s x 8         2. 65lbs x 8
3. 15lbs x 8                     Â
    Â Â  3. 25s x 8         3. 85lbs x 8
4.                       
                                           4. 105lbs x 8

Cardio

15 min. on the eliptical machine

 

1. 10lbs x 8
2. 5lbs x 8

 

 

i did legs yesterday. Did some squats, leg curls and extension, and hack squats. Oh and calf raises

Ran about 6 miles on this killer trail. It sucked all the way through it but once i was finished it was awesome.