HSP10’s BodyBlog

7.10.08 - Shoulders

Before (40-45 min.):

4 Pcs. PB Toast on Multi-grain bread
Glass of Milk

Before (5 min.):

1.5 scoops NO Shotgun
1 scoop Green Magnitude
1 scoop Purple Wraath

Smith Machine Shoulder Press:

95 x 12
115 x 10
125 x 8
135 x 6

Rear Deltoid Machine:

100 x 12
130 x 10
145 x 8
160 x 6

Standing Deltoid Raises:

5 x 15
7.5 x 15
10 x 15
12.5 x 15

Front Deltoid Raises:

12.5 x 12
15 x 10
17.5 x 8
20 x 6

Shoulder Press Machine:

90 x 15
90 x 12

After (Immediately):

1 scoop Green Magnitude

After (30 min.):

3 Pcs. Chicken (Boneless, Skinless - 1.5 g. fat, 0 carbs, 45-50 g. protein)
1 Cup Rice (50-75 g. carbs, 10-15 g. protein)

Workout Performance: A-

7.11.08: Legs

7.9.08 - Chest

Before (40-45 min.):

4 Pcs. PB Toast on Multi-grain bread
Glass of Milk

Before (5 min.):

1.5 scoops NO Shotgun
1 scoop Green Magnitude
1 scoop Purple Wraath

Front Pulldowns:

90 x 8
105 x 8
120 x 8
120 x 8
135 x 8
135 x 8

Barbell Rows:

135 x 8
155 x 8

Half-Rep Deadlifts:

185 x 10
195 x 10
205 x 10

Seated Cable Rows:

75 x 8
105 x 8
105 x 8
120 x 8

After (Immediately):

1 scoop Green Magnitude

After (30 min.):

3 Pcs. Chicken (Boneless, Skinless - 1.5 g. fat, 0 carbs, 45-50 g. protein)
1 Cup Rice (50-75 g. carbs, 10-15 g. protein)

Workout Performance: B

7.10.08: Shoulders

7.8.08 - Chest

Before (40-45 min.):

4 Pcs. PB Toast on Multi-grain bread
Glass of Milk

Before (5 min.):

1.5 scoops NO Shotgun
1 scoop Green Magnitude
1 scoop Purple Wraath

Dumbbell Bench Press:

60 x 12
65 x 10
70 x 6
70 x 6

Seated Pectoral Fly:

130 x 15
160 x 12
175 x 8
190 x 6

Lying Machine Bench Press:

90 x 15
110 x 12
130 x 9
140 x 6

Cable Crossovers:

40 x 15
45 x 15
50 x 15
55 x 12

After (Immediately):

1 scoop Green Magnitude

After (30 min.):

3 Pcs. Chicken (Boneless, Skinless - 1.5 g. fat, 0 carbs, 45-50 g. protein)
1 Cup Rice (50-75 g. carbs, 10-15 g. protein)

Workout Performance: C-

7.9.08: Back

I’m back after my injury.

7.7.08 - Arms

Before (40-45 min.):

4 Pcs. PB Toast on Multi-grain bread
Glass of Milk

Before (5 min.):

1.5 scoops NO Shotgun
1 scoop Green Magnitude
1 scoop Purple Wraath

Alternating Seated Dumbbell Curls:

27.5 x 12
30 x 10
32.5 x 8
35 x 6

Seated Triceps Extension:

50 x 15
60 x 12
65 x 9
75 x 7

Preacher Curls:

40 x 20
60 x 12
70 x 9
80 x 6

Seated Dips Machine:

135 x 15
150 x 15
180 x 12
210 x 8

After (Immediately):

1 scoop Green Magnitude

After (30 min.):

3 Pcs. Chicken (Boneless, Skinless - 1.5 g. fat, 0 carbs, 45-50 g. protein)
1 Cup Rice (50-75 g. carbs, 10-15 g. protein)

Workout Performance: B+ (Good start to my return.)

7.8.08: Chest

3.17.08 - Chest

Back into the swing of things:

Flat Dumbbell Bench Presses:

55 x 15
65 x 12
75 x 9
85 x 6 (PR, highest gym weights)

Incline Dumbbell Bench Presses:

40 x 15
50 x 12
60 x 9
70 x 4 (PR)

HOIST Chest Machine:

100 x 12
120 x 10
140 x 8
160 x 4

Dumbbell Pullovers:

45 x 12
55 x 10
65 x 8
75 x 6

Workout Performance: B-

3.18.08 - Back

3.9.08 was a day off.

3.10.08 - Chest/Tri’s/Abs

Trying new experiments today.

Flat Barbell Bench Press

155 x 6
165 x 5
175 x 4
185 x 3
195 x 5 (spotter help on last one)
205 x 2

Skullcrushers:

75 x 8
75 x 8
75 x 8

Tricep Kickbacks:

15 x 8
15 x 8
15 x 8

Close-Grip Bench Press:

160 x 3
160 x 3
160 x 3

Crunches

BW x 25
BW x 25
BW x 25

Cable Crunches

90 x 25
90 x 25
90 x 25

Workout Performance: C+

3.11.08: Something completely different.

3.8.08 - Legs

Squats (starting to get back to doing them so I’m going moderately):

135 x 10
155 x 8
175 x 6
185 x 6

Leg Press:

180 (w/machine 305 lbs) x 15
270 (w/machine 395 lbs) x 10
360 (w/machine 485 lbs) x 8
410 (w/machine 535 lbs) x 6

Hack Squats:

90 (w/machine 144 lbs) x 15
140 (w/machine 194 lbs) x 12
180 (w/machine 234 lbs) x 11
230 (w/machine 284 lbs) x 11

Leg Extensions:

90 x 15
140 x 12
160 x 12
180 x 10

Lying Hamstring Curls:

90 x 15
105 x 12
120 x 10
135 x 8

Stiff-Legged Deadlift:

185 x 10
185 x 10
185 x 10
205 x 8

3.9.08: No clue.

3.7.08: Shoulders

Seated Dumbbell Shoulder Presses:

45 x 15
55 x 12
65 x 10
75 x 8

Deltoid Raise Machine:

65 x 15
80 x 12
95 x 10
110 x 8

Rear Deltoid Machine:

100 x 15
130 x 12
145 x 10
175 x 6

Front Dumbbell Raises:

15 x 15
20 x 12
22.5 x 10
25 x 6

Ground Base Jammer:

25 x 20
35 x 15
45 x 10
55 x 8

Workout Performance: A+

3.8.08: Legs

3.6.08 - Arms

Supersets:

Cable Tricep Pushdowns:

35 x 15
40 x 12
45 x 10
50 x 10
60 x 8

with

Standing Curls (EZ-Curl Bar):

55 x 15
60 x 12
65 x 10
65 x 10
75 x 8

Close-Grip Bench Press:

135 x 10
155 x 6
155 x 6

with

Preacher Curl Machine:

65 x 12
65 x 12
65 x 12

Tricep Dips:

45 x 12
45 x 12
90 x 12

with

Seated Dumbbell Curls:

35 x 12
35 x 12
35 x 12

Workout Performance: D

3.7.08: Shoulders

3.5.08 - Back (I’ve done Chest + Arms between 3.1 and 3.5, but I’ll put those in eventually).

Lat Pulldowns:

90 x 15
115 x 12
115 x 12
135 x 10

Bent-Over Rows:

135 x 12
155 x 10
165 x 10
185 x 8

One-Arm Dumbbell Rows:

60 x 10
65 x 10
65 x 10

T-Bar Rows:

115 x 10
125 x 10
135 x 10

HOIST Pulldown (similar to Hammer Strength for the exception of the brand name):

90 x 10
100 x 10
110 x 10

Workout Performance: A

3.6.08: Not sure.