My Personal BodyBlog

Legs workout late afternoon early evening.

Started with Squats - The exercise I have learned to love and hate.

warmup Bar only 1 set 20

warmup 135# 1 set of 12 reps

moderate lift 225# 1 set of 12

Heavy lifts 2 sets of 315# for 6 reps

Fail set at 4 reps 315#

Leg Press High and shoulder apart for Hamstrings

12 45# plates 2 35# plates 3 sets of 8

Leg press low and wide

8 45# Plates and 2 35# plates for 2 sets of 7-8

Smith Donkey Raises

8 45# Plates for 3 sets of 7-10

Leg extensions on Icarian split leg machine

60# each side for 3 sets of 7-8 reps.

Barbell Front Squats

1 set 155# for 10 reps

2 sets 175 # for 7-8 reps

Workout lasted for 45 minutes and NOExplode was a great factor in performance boost today.

By THE WAY - NO CARDIO TODAY - I was crawling back to the car.

Okay I know have been slacking on the specifics of my workouts but I have been in the mood to do just anything that goes and not having to worry about logging, blogging and routine tracking. I will start logging again today and will probably keep doing so for a good week or two before my routine gets changed up into the "Do whatever I want Mode". This works for me every couple of weeks as it gives me ways of trying different methods, routines, sets, reps, etcetera.

 Enough of that here was what happened for a workout today.

 Split Icarian bench

Warmup 1 45# each side for 1 set of 20 reps.

1 set of 10 115# each side

2 sets of 8 125# each side

1 set of 7 140# each side

By the way I just received my supplement order from BB.com and I bought som NOExplode- Holy S$@# , the stuff works pretty nicely.

Inclined barbell bench

205# 1 SET OF 12

225# 2 SETS OF 8

235# 1 SET OF 6

Declined Barbell benchpress

205# 1 SET OF 10

225# 1 SET OF 8

235# 2 SETS OF 7

Triceps close grip bench

185# 3 sets of 8-10

Tricep V-bar cable press

14 plates down

3 sets of 10-12

Tricep rope overhead press

14 plates down 2 sets of 8

12 plates down 2 sets of 12+

Inclined Dumbell flies

50# dumbells 3 sets of 8

End of workout Cardio

Treadmill Run/Jog/Walk 3.58 miles 41 minutes

Late afternooon Cardio

Treadmill Run/Jog/Walk 1 hour 5.5 miles

Late afternoon Workout

Shoulders

No Cardio

Day Off

Early Morning Cardio

3.50 MILES 40 MINUTES

Late Afternoon early evening Arms and Cardio Workout

Treadmill 40 minutes 3.6 miles

Total Day off

Mid morning Back workout

Deadlifts

Bent over rows

Wide lat pullups

Wide lat pull down

close grip low cable rows

End of Workout cardio

treadmill 4.10 miles at 45 minutes