My Personal BodyBlog

AM RUN/JOG 41 MINUTES 3.55 MILES

NO AFTERNOON WORKOUT.

AM RUN/JOG 45 MINUTES 3.55 MILES

Shoulders - Will update ASAP.

Early morning Run/jog

44 Minutes 3.55 miles

Late afternoon Workout

Biceps, Triceps, Forearms.

Preacher Curls

Warmup 1 set 12 50#

1 set of 9 90#

2 sets of 8 95#

1 set of 6 95#
Closegrip bench press

1 set of 14 185#

1 set of 12 200#

2 sets of 8 225#

1 set of 6 235#
Front straight dumbell curls

3 sets of 8 35# pause 1 sec at top and bottom.
Straight bar triceps press

4 Sets of 10-12 Full stack
Dumbell wrist curls

3 sets of 10 35#
Cross chest hammer curls

3 sets of 8 5#
Thumbs up curls

2 sets of 10 25#
Overhead triceps press cable machine

3 sets of 10  11 plates down

Late afternoon Run/Jog 4.04 miles 44 minutes

DAY AFTER LEGS workout - Day Off!

No Cardio today.

Squats

1 set 12 reps bar only warmup

1 set 10 reps 135# warmup

2 set 7 reps 275#

1 set 5 reps 295#

1 set 4 reps 300# Very hard

1 set 8 reps 245# Burning up

Front Squats Free weight Barbell

1 set of 10 reps 135# too light

1 set 8 reps 155#

1 set 6 reps 180#

Leg press feet low and wide

2 sets 8 reps 5 plates each side

2 sets 7-8 reps 6 plates each

Leg press high and shoulder width apart

3 sets 6-8 reps 7 plates each side

Leg extensions Icarian split leg

3 sets of 10 55# each side

Smith machine Donkey raises

3 sets of 8 total of 8 45# plates 45# plate on floor for extension of calves up and down.

Stiff legged deadlifts for Hamstrings

1 set of 10 135#

2 sets of 7 185#

Workout lasted an hour an I am now sitting here typing this trying to figure out how to get up again. MY legs ache! 

Do Nothing today!

 Expect to hit legs tomorrow (June 21, 2007)