E.G.P’s BodyBlog

It was a crazy ass workout . I was super pumped. i was mad though because i didnt take anything to write down my workout. But it was tight. I had people come up to me and ask me what i was taking.

Squats                Front Squat         Hack Squat

1. 135lbs x 20     1. 135lbs x 10     1. 135lbs x 10
2. 135lbs x 20     2. 135lbs x 10     2. 135lbs x 10
3. 135lbs x 20     3. 135lbs x 10     3. 135lbs x 10
4. 185lbs x 15
5. 225lbs x 12
6. 225lbs x 12

Sissy Squats       Deadlifts on HackSquat Machine

1. 135lbs x 10    1. 135lbs x 10
2. 135lbs x 10    2. 135lbs x 10
3. 135lbs x 10    3. 135lbs x 10

Leg Extensions   Individual Leg Curls  Donkey Calf Raise

1. 85lbs x 15     1. 40lbs x 10             1. 260lbs x 12
2. 85lbs x 15     2. 40lbs x 10             2. 260lbs x 12
3. 85lbs x 15     3. 40lbs x 10             3. 260lbs x 12
4. 85lbs x 15     4. 40lbs x 8

Squats                   
  Modified Sissy Squat on Hack Squat Machine 

1. 135lbs x 10         1. 200lbs x 8
2. 135lbs x 10         2. 200lbs x 8
3. 185lbs x 8           3. 200lbs x 8
4. 225lbs x 6           4. 200lbs x 8
5. 225lbs x 6
6. 315lbs x 6

Hack Squats           Leg Extensions (knee was hurting so went light)    Leg curls (individual)

1. 200lbs x 8       1. 60lbs x 8                     Â
    Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  1. 30lbs x 8
2. 200lbs x 8       2. 60lbs x 8                     Â
    Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2. 30lbs x 8
3. 200lbs x 8       3. 60lbs x 8                     Â
    Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  3. 30lbs x 8

 

Ran some trails for about 40 min. Pretty killer.

Chest Flat Bench Decline Machine Incline Dumbbell Press

1. 225lbs x 8 1. 180lbs x 8 1. 65s x 8
2. 225lbs x 8 2. 180lbs x 8 2. 65s x 8
3. 225lbs x 8 3. 180lbs x 8 3. 65s x 8

Machine Fly

1. 100lbs x 8
2. 100lbs x 8
3. 100lbs x 8

Shoulders Front Raises Cable Side Laterals Dumbbell Shrugs

1. 30s x 8 1. 35lbs x 8 1. 80s x 8
2. 30s x 8 2. 35lbs x 8 2. 80s x 8
3. 30s x 8 3. 35lbs x 8 3. 80s x 8

Triceps Pushdowns Reverse Grip Straight Bar Pushdowns

1. 100lbs x 8 1. 60lbs x 8
2. 100lbs x 8 2. 60lbs x 8
3. 100lbs x 8 3. 60lbs x 8

1 arm Overhead Dumbbell Extension

1. 30s x 8
2. 30s x 8
3. 30s x 8

its almost 9a.m. and i got 2 more hours before lunch so i can go workout im pretty excited today im doing chest , shoulders and tris. i cant wait almost time

Back

Pulldowns           Low Pulley Row   High Row Machine

1. 100lbs x 8       1. 100lbs x 8      1. 180lbs x 6
2. 120lbs x 8       2. 120lbs x 8      2. 180lbs x 6
3. 140lbs x 8       3. 140lbs x 6      3. 180lbs x 6
4. 160lbs x 6

Dumbbell Row 

1. 80s x 8
2. 80s x 8
3. 80s x 8

Biceps

Alt. Hammer Curls  Prone Curl Machine   Preacher Curl Machine

1. 50s x 8              1. 40lbs x 8               1. 50lbs x 8
2. 50s x 8              2. 60lbs x 8               2. 60lbs x 8
3. 50s x 8              3. 80lbs x 8               3. 70lbs x 8

Played Basketball for about 45min.