Chest
Monday, April 14th, 2008Barbell Incline
205×12
255×10
295×4
Smith Machine Bench Lockouts
405×3
Flat Dumbbell Bench
100×18
100×15
Cable Crossovers
2 @ 120×12
Archive for April, 2008
Today’s workouts
Wednesday, April 9th, 2008I was gonna write some stuff that I was thinking about that may or may not have been interesting, but the lack of carbs is not gonna let me. I can barely motivate myself to write down my workouts. Argh. Maybe later I’ll write an actual cool post. Maybe not.
Morning
Dumbbell Curl Rack Run
25×12/30×10/35×8
30×12/35×10/40×8
Pushdown Stack Run
100×20/140×20/180×10 (rope)
120×20/160×20/200×10 (ez handle)
Overhead Dumbbell Extension
2 @ 100×15
Preacher Machine
80×18 drop to 40×10 each hand
Hammer Curl/ Reverse Curl Superset
90×7/65×15 Slow ones
Close Grip Bench/Triceps Extension Machine Superset
185×20/80×10
15 minutes on the treadmill at 3.0mph and 12% incline
Afternoon:
5 minute warm up walk 10% incline 3.0mph
Push Press
2 @ 205×12
Cable Upright Rows
180×18
200×15
Seated Dumbbell Laterals
25×15
30×15
Reverse Flyes
2 @ 30×12
Machine Military Double Drop
100×10/60×10/40×30
I’ll do 15 more minutes on the treadmill later…
Oh yeah- I did fifteen minutes more cardio last night that didn’t get recorded- usual treadmill stuff.
Blog Entry
Tuesday, April 8th, 2008No carbs sucks. Day two and already no energy. Bastards.
Morning: 30 minutes @ 10% incline, 3.0 mph
15 minutes of core work
Afternoon:
Squats
225×15;315×15
Leg Curls
2 @ 100×12; drop set 120×10/90×8/60×6; 80×25
Hyperextensions
2 @ bodyweight x 18
Leg Extension
2 @ 60×30
Seated Calves
115×75;150×30
Standing Calves
2 @ stack x failure
Monday- First day of the next four weeks
Monday, April 7th, 2008| Two a days and no carbs. Fun stuff, gonna get ripped though…
Morning: Cardio and Biceps 10 minute walk at 3.0 mph on 12% grade Ez Curl 4 @ 115×12 2 sets reverse cable curls @ 70×12 Dumbbell Preacher Curl 40×10; 35×10 55 second negative chin High Cable Curl 80×15 10 minutes on the crosstrainer at 120-130 h.r. Afternoon: Chest, Calves and Cardio 10 minutes crosstrainer same as morning Dumbbell Incline Press 100×20;100×15 Barbell Incline 235×8 Flat Bench 255×8 Incline Flyes 50×12;60×10 Cable Crossovers/ Palms up front Raises 130×15/25×12 150×15/20×12 Seated Calves 2 @ 240×10 195×20 Leg Press Calves 415×140ish;2 @ 505×85ish 20 minutes walking on treadmill 3.0mph 10% grade |
Odds and Ends
Friday, April 4th, 2008Just an oddball session today. Didn’t really need to train anything but felt like working something that didn’t hurt too bad so this is what I did:
30 min 10-12% incline @ 3.5mph
Seated Calves- rest/pause with 105 for about 300 reps
Standing Calves- rest/pause with stack for about 200 reps
One Arm Smith Shrugs- 150×8;150×6
Hyperextensions- 2 @ bodyweightx20
Lateral Raises- 25×25;30×20
That’s it and that’s all. Have a great weekend everybody!
Thursday
Thursday, April 3rd, 2008| Morning:
20 minutes walking at 3-3.5 mph 10-12.5% slope Leg Extension/Leg Curl Supersets 60×20/60×20;80×20/80×20;100×20/100×20;120×15/120×15 Afternoon Back Barbell Row 225×10;315×10;405×8;455×4 Rack Deadlifts 495×2;585×2;765×2;845×2;945×1 Wide Grip Pullups Bodyweight x 20 Wide Nuetral Pulldowns 300×10 Stiff Arm Pushdowns 2 @ 90×12 |
Delts
Wednesday, April 2nd, 2008| Smith Military
185×10;205×8 Dumbbell Military 80×20;80×18 Upright Row 135×10;155×10 Lateral Raises 30×15;35×1240x10 Rear Lateral Raises 35×15;40×12;45×10 Thats all folks. Probably do about 20 minutes more cardio this evening, but we’ll see. Have a good night folks. |
New Contest Plans
Wednesday, April 2nd, 2008| Well I’m going to do the Contra Costa on May 10. My girlfriend wants to do a figure show, I’m sure I can whip her into shape for it by then and the timing works out well for me as well. Plus Jay Cutler is guest posing there so that would be cool. I was gonna wait till later to compete again, but I’m digging this idea. Back to two a day workouts!
10 minutes walking @ 3.5mph on 12.5% incline Triceps: Overhead Extension (ex bar) 115×10;135×10;135×8 Pushdown Stack Run 120×15/150×15/200×8/140×8/100×8 Close Grip Decline Bench on smith machine 135×25, I know that seems really light but it was suprisingly tough, cause I was pressing from about mid stomach Overhead Single Arm Dumbbell Extensions 35×12 40×10 Bottom End Rope Pushdown Partials Drop Set (heavy stack) (the bottom end -basically just spreading the rope apart- really puts a burn on the medial head and bottom of the long head) 50×22/40×18 |
Legs
Tuesday, April 1st, 2008Deadlift intensive day today. I love those things, I always feel so much better after doing deads than squats- squats are more of a pukey feeling than an accomplished feeling. Anyway hope everybody had a good day and a good workout.
Deads
225×5;315×5;405×5;515×1;565×1;575x two misses (dammit);405×10
Ham Curls
120×10;150×10;150×7
Slow Negative only squat x 495
Heavy Support w/ 675, ditto w/ 745 both for about 20 seconds
Leg Extensions
100×20;150×15;200×10
One Leg Leg Press
2 @415×15
Smith Machine Calve Raises
315×30;405×25;495×18
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