Past week
Well I havn’t updated my BodyBlog in a bit, so here’s everything since last tuesday. Last Tuesday was arms as usual, not too much different, just that I wanted to do preacher curl 21’s, but there was a group of guys using our only preacher curl bench, so I decided to give the machine preacher a try, and it did the trick. The next different thing was that I supersetted rope hammer curls with rope pressdown. Then finished with a superset of reverse grip barbell curls with barbell wrist curls. Unfortunately, I missed the gym on wednesday thursday and friday due to getting hired at my new job. Yesterday, I had a GREAT chest and ab workout. I decided to go back to the true bodybuilder style of chest workout, to try and bring up my upper chest. I took some tips from the recent episode of Getting Cut With Glass, and he truely is the super-trainer of bodybuilding. I started with Incline bench press, and was able to do 2 plates finally (of course while still trying to focus on bodybuilding rather than powerlifting/weightlifting) and then moved on to do incline dumbell press, Glass style (with 60 degree incline, wrist turned in slightly, and not flaring out the elbows, to focus more on the chest) Next, I did incline DB flyes with the same incline, and a pronated grip, like Glass explained. Followed that by DB pullovers and low cable crossover. The end result was my upper chest being hit harder than any part of my chest ever has been. Once the chest was done, I moved on to abs, again with the hanging knee raises, decline crunches and normal crunches. Today, I wanted to hit my triceps hard. Today’s workout started with barbell curls, as usual, folowed by triceps dips, where I tried to really focus on hitting the triceps nicely. Moved on to machine preacher 21’s again, and then Close grip bench press, where the first two sets were done normally, but the second two sets, I decided to give a reverse grip a try. The reverse grip worked very well, but I think next week I’m going to try doing it with dumbells, so I can turn my grip in slightly, see how it works. Followed by a superset of high cable curls with rope pressdown and finished with reverse grip barbell curls and 20 minutes on the treadmill.
MAY 8, 2007
BB curls
15×50
2×8x80
8×70
10×60
Bench dips
15xBW
3×10x70
8×70 -> 8xBW
Machine preacher
4 x 21’s x 55
Lying tricep DB extension
15×25s
10×25s
10×20s -> 5×15s
12×15s
Superset
Rope hammer curls 15×50
2×15x60
Rope pressdown
15×85
2×15x70
Superset
Reverse BB curls
10×50
10×40
15×30
BB wrist curls
2×20x50
15×50
MAY 14, 2007
Incline bench
12×135
8×155
4×185
4×225
3×225
6×185
Incline DB press
12×65s
7×65s
8×55s
10×50s
Incline DB flyes
12×25s
10×25s
2×12x20s
DB pullover
4×12x45
Low cable crossover
10×30
12×25
15×20
Hanging knee raises
4×10
Decline crunches
3×10
Crunches
3×10
MAY 15,2007
BB curls
15×50
2×8x80
8×70
10×60
Triceps dips
2×12xBW
2 x (8xBW -> 8 x negatives)
Machine preacher
4 x 21’s x 55
Close grip bench
13×135
10×135
15×95 (reverse grip)
12×95 (reverse grip)
Superset
High cable curls
3×15x30s
Rope pressdown
3×15x70
Reverse BB curls
10×50
6×50
12×30
10×30
TREADMILL 20 minutes
