Mark42’s BodyBlog

Day 1 - Arms - Heavy triceps session but light on Biceps!

1. Between Bench Dips - 2×20 unweighted. 1×12 @ 132lb, 1×12 @ 176lb, 2×10 @ 176lb & 1×10 @ 198lb.
2. Cable Pushdowns - 4×10@ 110lb
3. Skull crushers - 1×12@66lb, 3×10@88lb
4. Larry Scott Kneeling Triceps Extensions - 1×12@ 68lb, 1×12 @81lb, 2×10 @ 90lb

5. Cable curls - 1×12@73lb, 1×10 @ 84lb & 2×8 @ 91lb
6. Larry Scott Preacher Cable Curls - Single arm - 3×10 @25lb per arm
7. BB incline spider curls - 2×10@55lb & 2×10 @ 66lb
8. Zottman DB Curls - 3×10 per arm @ 26lb.

Done till tomorrow.

Day 56 - LEGS

1. Leg Press - 2×20 @ 330lb, 1×12 @ 550lb, 1×10 @ 660lb & 2×10 @ 770lb & 1×8 @ 880lb
2. Squats - 1×12 @ 110lb, 1×10 @ 154lb, 1×10 @ 176lb & 2×8 @ 198lb.
3. Walking Lunges 1×30 steps @ 88lb, 1×26 steps @ 88lb & 1×22 steps @ 88lb.
4. Extensions - 3×12 @ 88lb (2secs hold at top)
5. SLDL - 1×12 @ 176lb,  3×10 @ 242lb.
6. 4×10 hamstring on lat pull down heels behind rollers full stretch.
7. Seated Hamstring curls - 3×10 @ 110lb.
8. Lying Single Hamstring cable curls  - 3×10 @ 15lb.
9. Standing Calf Raises on Smith  - 1×15@176lb, 1×12 @ 220lbs, 1×12 @ 264lb, 2×12 @ 308lb (all exclude bar)

Done till Monday

Day 55 - Delts

1. Behind Neck BB press.2×12 @ 44lbs, 1×12 @ 88lbs & 3×10 @100lbs
2. Smith Machine Military Press - 1×12 @ 88lb, 1×10 @ 110lbs & 2×8 @ 121lb (all exclude bar weight)
3. Machine Military Press - 1×12 @154lbs, 1×10@176lbs & 1×10 @198lbs & 1×10 @ 220lbs
4. Upright very wide arm cable rows -3×10@62lbs & 2×10 @ 80lbs.
5. Rear cable delt flys - 4×10 @ 26lbs each cable
6. DB Side lateral 3×12 @ 31lb per DB

No front raises for shoulders - tendonitis in right arm still not quite right. I reckon it will be OK for next time (95%) there!

Done till tomorrow

Day 54 - Chest

1. Incline DB bench press - 2×12 warm ups @ 40lb per DB. 1×12 @ 70lb per DB, 2×10 @ 88lbs per DB, 2×8 & 97lbs & 1×7 @ 97lbs.
2. Smith Bench Press - 1×15@88lb, 1×10@ 132lb & 1×10 @ 154 & 1×8 @165lb - all exclude bar.
3. Weighted Dips (elbows out/leaning fwd) - 1×12@45lb, 1×10@66lb & 1×8 @ 88lb.
4. Seated Cross over cables - 3×10 @ 35lb per cable, incline cross over cable fly 3×10@50lb per cable.
5. Decline machine bench press =1×12@154lb, 3×10@220,lb.
6. Incline DB fly - 1×10@53lb per DB, 2×10 @ 57lb per DB.

ABS
5×10 Cable Crunches @ 110lb (slow with squeeze at bottom)
3×10 Dragon flags

Done till tomorrow

Day 53 - Arms - at last!!

Cable Triceps Pushdown - superset with - EZY BAR Curl
Set 1 - 15×68lb & 15×66lb
Set 2 - 12×84lb & 12×77lb
Set 3 - 10×108lb & 10×88lb
Set 4. - 10×108lb & 8×99lb
Set 5. - 10×108lb & 7×99lb.

Larry Scott Kneeling Triceps Extension - superset - Biceps cable curls.
Set 1 - 12×68lb & 12×68lb
Set 2. 10×79lb & 12×79lb
Set 3. - 10×90lb & 10×90lb
Set 4. 8×90lb & 8×90lb

Weighted Dips - superset with - Incline DB curs.
Set 1 12×45lb & 10×35lb DB’s
Set 2. 10×66lb & 10×35lb DB’s
Set 3. 10×88lb & 10×35lb DB’s
Set 4. 8×110lb & 10×35lb DB’s

Larry Scott Preacher curls - 3×10 @ 82.5lb

Skullcruchers - 3×10 @ 94lb.

Done till Thursday

Day 52 - Back.

1. Weighted Pull ups (wide arm) 1×20 warm up. 1×12 @ 22lb, 1×10 @ 22lb, 2×10 @ 33lb, 1×8 @ 33lb, 2×8 @ 45lb.
2. Low cable rows - V bar -1×12@ 180lbs, 1×12 @207lbs, 1×10 @ 233lbs & 2×8 @ 251lbs.
3. T-Bar rows using V bar & Barbel - 1×12 @ 176lbs, 1×10@ 198lbs, 1×10 @ 209lbs & 1×8 @ 231lbs.
4. Lat Pull down machine - 1×12 @ 88lbs per side, 1×10 @ 110lbs per side, 1×10 @ 121lbs per side & 1×8 @ 132lb per side

ABS

Cable crunches - 4×10 @ 108lb
Knees up with cable - 5×12 @ 69lb.

Done till tomorrow.

Day 50 - Legs

1. Leg Press - 1×20 @ 220lb, 1×12 @ 440lb, 1×12 @ 550lb & 3×10 @ 660lb
2. Squats - 1×12 @ 110lb, 1×10 @ 154lb, 1×10 @ 176lb & 2×8 @ 198lb.
3. Walking Lunges 3×12 steps per leg @ 88lb.
4. Extensions - 3×12 @ 88lb (2secs hold at top)
5. SLDL - 1×12 @ 176lb, 1×10 @ 220lb, 3×10 @ 264lb.
6. 3×10 hamstring on lat pull down heels behind rollers full stretch.
7. Seated Hamstring curls - 3×10 @ 110lb.
8. Standing Calf Raises on Smith  - 4×15 @ 220lb - excludes bar.

Cable Crunches - 4×12 @ 107lb.
Hanging Leg Raises (straight leg to above head) 4×10.
Weighted crunches - 4×10 @ 33lbs.

Done till Monday.

Delts

Day 41 - Delts

1. Machine Military Press - 1×12 @176lbs, 1×12@198lbs & 1×10 @ 220lbs & 2×10 @ 242lbs.
2. Behind Neck BB press.2×12 @ 88lbs, 1×10 @ 88lblbs & 2×10 @100lbs.
3. Upright very wide arm cable rows -1×10@62lbs, 1×10 @ 68lbs, 1×10 @ 74lbs & 1×10@74lbs drop set to 1×10@51lbs drop set to 1×10@35lbs.
4. Rear cable delt flys - 4×10 @ 26lbs each cable
5. Shrugs on shoulder press machine - 1×10 @ 330lbs, 1×10 @ 440lbs, 1×10@ 484lbs & 1×8 @ 550lbs

No front raises for shoulders - tendonitis in right arm still not quite right. I reckon it will be OK for next time (95%) there!

Triceps

1. EZY Bar Skullcrushers - 1×12@ 66lbs, 1×10 @77lbs & 2×10 @ 88lbs.
2. Larry Scott Kneeling Triceps Extensions - 1×10@68lbs, 2×10 @ 81lbs
3. Close Grip DB Press - 1×12@ 48lb per DB, 1×10 @ 57lb per DB & 2×8 @ 62lb per DB.
3. 4×35 bodyweight Dips.

Done till tomorrow.

Day 47 - rest
day 48 - Chest

1. Incline DB bench press - 2×12 warm ups @ 40lb per DB. 1×12 @ 70lb per DB, 1×10 @ 88lbs per DB, 2×8 & 92lbs & 1×7 @ 97lbs (spot on last 2/3 reps, new record).
2. Incline Smith Bench Press - 1×10@88lb, 1×10@ 132lb & 1×8 @ 154 - all exclude bar.
3. Decline machine bench press =1×10@176lb, 1×10@220, 1×10 @242lb & 1×8@264lb (new record)
4. Incline DB fly - 1×10@48lb per DB, 1×10 @ 53lb per DB & 1×10@ 62lb per DB.
5. Cross over cables - 5×10 @ 57lb per cable

Biceps to finish - 10×10 @ 66lbs Larry Scott barbel preacher (spider) curls. Flat side of preacher bench.

Done till tomorrow