Hi everyone!!! Haven't been here in a while. Just wanted to stop by this morning and wish every body a very happy Thanksgiving and an excellent weekend. Big cheat day!!!!

This weather change is kicking me in the butt. Feel like crap. But.....went in and got this done in a very slow pace. My back also has been acting up, so I kept the weighhts the same for this third week. Almost passed out too....got light headed.

Stretched & Warmed up with 7 min on StairMaster.

Squats(Warm-up): 85 & 105 lbs/5 reps each, 125 lbs/3 reps
Squats(Work set): 145 & 165 lbs/3 reps each, 185 lbs/22 reps (stopped at 22, was about to pass out.

Leg Press: 180 lbs/40 reps, 270 lbs/30 reps, 360 & 450 lbs/20 reps, 540 lbs/12 reps

Leg Curls: 85 lbs/20 reps, 100 lbs/15 reps, 115 & 130 lbs/12 reps, 145 lbs/8 reps, 160 lbs/6 reps

About 50 min workout and gone.

After taking the weekend off I am back to finish 3rd week. One good thing I've done this time around. Substituted Flat BB Bench Press for Incline Chest Press (Machine). My Shoulders have been pain free this time around. Feeling great. Now....working on getting my Back some relief.

Incline Machine Press (Warm-up): 135 & 145 lbs/5 reps, 155 lbs/3 reps
Incline Machine Press (Work set): 185 & 200 lbs/3 reps each, 215 lbs/17 reps
Machine Flys: 160 lbs/25 reps, 190 & 220 lbs/12 reps each, 250 & 295 lbs/10 reps each
DB Lying Pull Overs: 45 & 50 lbs/12 reps each, 60 & 65 lbs/8 reps each

Superset:
Rev Grip Tricep PullDown: 90 lbs/30 reps, 100, 110 & 120 lbs/15 reps each
Tricep PullDown: 90 lbs/20 reps, 100 lbs/10 reps, 110 & 120 lbs/8 reps each
Machine Dips: 145 lbs/15, 20, 25 & 45 reps

Stretching before and after felt good. 1 hr 10 minute workout.

Decided to listen to my body today. Didnt crave cardio, wanted some muscle under tension, so I gave in...

Machine Squats: 90 lbs/40 reps X 2

Leg Extensions: 100 lbs/40 reps X 2

High Iso Rows: 110 lbs/40 reps X 2

Seated Cable Rows: 90 lbs/40 reps, 85 lbs/40 reps

Machine Flys: 145 lbs/40 reps, 13 lbs/40 reps

Incline Machine Press: 120 lbs/40 reps X 2

EZ Bar Curls: 40 lbs/40 reps X 2

EZ Bar Reverse Curls: 30 lbs/40 reps X 2

Didn't have the greates motivation in the world, but had good energy. Felt a great pump. Workout consisted today on lots of rows for back & cables for triceps.

Lat Pull Dows: warmed up with 85 lbs/12 reps, WS-115, 130, 145 & 160 lbs/12 reps each.

Seated Cable Rows: 135, 150, 165 & 180 lbs/8 reps each

HS Low Iso Rows: 70 lbs/12 reps, 80, 90 & 100 lbs/8 reps each

HS High Iso Rows: 70 lbs/12 reps, 80, 90 & 100 lbs/8 reps each

DB Pullovers: 45, 50, 60 & 65 lbs/10 reps each

Giant Set

• 
  
  Reverse Grip Tricep Pull Down: 100 lbs/20 reps, 110 lbs/12 reps, 120 & 130 lbs/8 reps each

• 
  
  Tricep Push Down: 100 lbs/20 reps, 110 lbs/12 reps, 120 & 130 lbs/8 reps each

• 
  
  Over Head Tricep Extensions: 80 lbs/20 reps, 90 lbs/12 reps, 100 & 110 lbs/8 reps each

Enjoyed a good pump.

Total Time: 1 hr 20 mins

• UpRight Rows: 40 lbs/15 reps x 2, 50 lbs/10 reps, 50 lbs/12 reps
  
• DB Front Raise: 20 lbs/8 reps x 2, 25 lbs/8 reps x 2
  
• DB Shrugs: 80 lbs/12 reps x 2, 70 lbs/15reps, 70 lbs/25 reps
  

Haven't posted in a while, I started with 12 min on the stair master.

BB Squats: 8 sets
95 & 115 lbs/10 reps
135 & 155 lbs/8 reps
185, 205 & 225 lbs/5 reps
185 lbs/15 reps

Leg Ext: 6 sets
115. 130, 145, 160 & 175 lbs/8 reps each, 205 lbs/7 reps

Seated Leg Curls: 4 sets
115 lbs/12 reps X 2, 130 lbs/8 reps X 2

Super Set-Leg & Calf Press: 8 sets total
360 lbs/Leg 8 reps, calf 30 reps
450 lbs/leg 12 reps, calf 30 reps
540 lbs/15 reps, calf 30 reps
630 lbs/10 reps, calf 30 reps

Finished off with 20 minutes in the Sauna......

Total Time: 1 hr 17 mins
Exercises: 6
Weight Lifted: 104,425 Lbs.
Sets: 27
Cardio: 12 mins

Marvelous marvelous Leg workout. Didn't get to pull what I had under my sleeves because there was no cooperation at the gym. But this was my workout for today:

Warmed up on the Stair Master for 12 minutes.

BB Squats: 95 lbs/12, 135 & 185 lbs/10, 225 lbs/8,

Leg Extensions (I went crazy here): 115, 130 & 145 lbs/10 each, 160 & 175 lbs/8 each, 205 lbs/5

Leg Curls: 115 lbs/12, 130 lbs/10, 145 lbs/8 & 160 lbs/6

Horizontal Calf Press: 250 & 310 lbs/30 reps each,

Leg Press: 270 lbs/20, 360 lbs/30, 450 lbs/20.

Chilled in Sauna for 10 minutes.

Wow! These people keep changing this site. Been trying to write a blog and here I am starting all over again. Anyways.....Today I was reading an article here on bb.com about the Arnolds A-Z. It seems to me that I had also this hunger for intensity and this is why ever since I started working out over 2 yrs ago I went with high volume. So I wanted to try (not that I havent, but wanted more of it in 1 workout) doing more than 1 super set. So this was my workout today.

Seated Machine Flys: 160 lbs/15 reps, 205 lbs/12 reps, 220 & 250 lbs/8 reps each

Incline Machine Press: 120 lbs/20 reps, 165 lbs/12 reps, 195 & 210 lbs/8 reps each

Giant Set--->

• T-Bar Row: 70 lbs/12 reps, 80 lbs/10 reps, 90 lbs/8 reps
  
• BB Flat Bench Press: 95 lbs/15 reps, 115 & 135 lbs/12 reps each
  
• DB Pullover: 40 lbs/12 reps, 45 & 50 lbs/8 reps each
  

Super Set #1-->

• Tricep Reverse Pull Down: 90 lbs/20 reps, 100 & 110 lbs/15 reps each
  
• Push Down: 100 lbs/15 reps, 120 lbs/10 reps, 130 lbs/8 reps
  

Super Set #2-->

• Tricep Over Head Extension (Rope): 80 & 90 lbs/10 reps each, 100 lbs/8 reps
  
• Tricep Push Down (Rope): 70 & 80 lbs/10 reps each, 90 lbs/15 reps
  

Reverse Curls (EZ Bar): 30 lbs/50 reps, 50 lbs/8, 10 & 15 reps each, 60 lbs/8 reps.

• Total Time: 1 hr  2 mins
  
• Exercises: 10
  
• Weight Lifted: 43,615 Lbs.
  
• Sets: 35
  

Well today is the end of Week #2, Friday starts with week #3. Hit Legs today and shaking is what best describes the results.

• Total Time: 1 hr  8 mins
  
• Exercises: 3
  
• Weight Lifted: 228,775 Lbs.
  
• Sets: 25
  

Super Set: Leg Press with Calf Presses:

180 lbs/50 reps each

270 lbs/40 reps each

360 lbs/30 reps each

540 lbs/20 reps each

630 lbs/10 reps each

630 lbs/10 reps each

540 lbs/20 reps each

360 lbs/30 reps each

270 lbs/40 reps each

270 lbs/50 reps each

Seated Crunches: 95 lbs/75, 60, 50, 65 & 55 reps each.

Feeling pumped....week 3!!! bring it on!!! 

Well....Day 3 Shoulders was great...But was really looking forward to Legs Pressing. Haven't done these in a while, but since lower back usually gets aggravated I wanted to go low on weights. Glad I did.

Leg Press & calf Press Super set

2 pps/50 reps & 40 reps

3 pps/40 reps & 30 reps

4 pps/30 reps & 20 reps

5 pps/20 reps & 10 reps

6 pps/10 reps & 10 reps

6 pps/10 reps & 10 reps

5 pps/20 reps & 10 reps

4 pps/30 reps & 20 reps

3 pps/40 reps & 30 reps

3 pps/50 reps & 40 reps

Decline Crunch & Press w/20 lbs EZ bar: 22, 25, 18 15 & 12 reps

Lower back started hurting anyways while doing the Abs...but felt pretty good overall. Incredibly my volume for 25 sets was 164,740 lbs. Pumped. 1 hr workout. Body weight still in the 184 lbs (184.4 lbs). 

Well today I got really exhausted half way through. And Happy some weights weren't available, but still went to failure with what I had available.

Standing Cable Curls (superset with Standing Over head Tricep Extension): 50 lbs/40 reps, 60 lbs/30 reps, 70 lbs/20 reps, 80 & 90 lbs/10 reps each

Standing Over head Tricep Extension: 50 lbs/40 reps, 60 lbs/30 reps, 70 lbs/20 reps, 80 & 90 lbs/10 reps each

EZ Bar Curls (superset with Skull Crushers): 80 & 70 lbs/10 reps each, 40 lbs/40 reps, 40 lbs/50 reps, 40 lbs/60 reps

Skull Crushers: 80 lbs/10 reps, 40 lbs/30 reps, 40 lbs/32 reps, 40 lbs/30 reps, 30 lbs/60 reps

Treadmill: 20 easy minutes 

Kept it simple today.....just plain old Cardio.

Stretched then went right into it.

Elliptical: 20 min./239 calories burned/1.88 mi/HR 117

Stationary Bike: 20 min/172 calories burned/5.9 mi/HR 110

Treadmill (Walk): 20 min/84 calories burned/1.1 mi

1 hr Cardio/495 calories burned/8.88 mi

Not bad. 

I waited this morning as much as I could to go to the gym since this program requires both Incline & Flat Bench with only Dumb Bells, but there was a slight modification.

Incline DB Press: 25 lbs/30 reps, 35 lbs/20 reps, 45 lbs/10 reps, 50 lbs/5 reps, 55 lbs/5 reps

Had me a good Shoulder workout this afternoon. Wanted to do Cardio & Abs, but had a long work with my lady last night and barely woke up on time this morning for church.

After church was debating on what to do, legs still felt wasted so decided to hit Shoulders. Wanted to do Shoulder Presses from the seated station but it was out of service. So did quite a bit of sets on an incline Star Trac Machine.

Lat Pull Down (behind the head): 85, 100, 115 & 130 lbs/10 reps each

Machine Side Lateral Raise: 75 & 90 lbs/10 reps each, 100 lbs/8 reps

Incline Machine Shoulder Press: 75, 95 & 110 lbs/12 reps each

Incline Machine Shoulder Press (30 seconds rest): 3 sets/125 lbs/8 reps, 3 sets/135 lbs/6 reps

Hammer Strength Shrugs: 2 sets/180 lbs/12 reps, 2 sets/230 lbs/8 reps

Front DB Raises: 20 lbs/12 reps, 2 sets/25 lbs/8 reps each

Hammer Strength Incline Iso Press: 3 sets/90 lbs8 reps each

Pull Ups (close grip): 5 sets/3 reps each (PR) tried for 3 years and all I was able to do was 1 full rep before my shoulders started hurting. 

Pull Up Wide Grip Hold: 3 sets/7 ct hold (also PR)

1 hr workout.