Prettyboy1’s BodyBlog

Cardio: treadmill for 2 hours at easy steady pace. Approx. 65% mhr.

Abs: Hanging leg raises 3xfailure

Machine crunches 3×12(50lbs.)

Calves: Standing calf raises 3×20(120,100,80lbs.)

Seated calf raises 3×20(50, 30lbs.)

Done!

 

I sprained my toe today, I think. It’s swollen, and a bit stiff, and their is pain in the joint area.

 Hopefully this wont stop my training, but I’m almost certain that it gonna get altered though, until I heal.

50 mins. total,

 5 min. warmup on tread., then another 15 on tread at lvl. 5.

Switch to rower machine for 15min., and finally Stair Stepper for 15min., followed by 5 min. cooldown on Eliptical. 

Bench Press supersetted with Dumbell Flies 4×3/6-10×10-15
Incline Bench supersetted with Pushups 3×3/6-10xfailure
HammerStregth Machine supersetted with Plate SqueezeTogethers?
3×3/10-12×10
Tricep Dips supered w/ Cable Pressdowns 3×3/10-12×8-10
Tricep Dip Pushdown sim. Machine 3×20
Lying Hammer Dumbell French Presses 3×6-8
Done!

Seated Barbell Shoulder Presses        3×6-8(75-80lbs.)

Smith Machine Presses                  Â
 Â  2xFailure(80lbs.)

Dumbell Presses                  Â
 Â Â Â Â Â Â Â Â Â Â  3×6-8(25-30lbs.)

Barbell Shrugs                   
             3xFailure(125lbs.)

Dumbell Shrugs                   
           2xFailure(40 lbs.)

Pullups(reg. and, assisted/various grips)      6xFailure

Wide Grip Pulldowns                 Â
 Â Â Â Â  3×6-8(90-100lbs.)

Seated Cable Rows(close, and wide grip)       4×6-10(80 lbs.)

Bent Over Barbell Rows                  3xFailure( 75lbs.)

Barbell Curls                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â  3xfailure

Dumbell Curls                   Â
 Â Â Â Â Â Â Â Â Â Â  2×6-8(25 lbs.)

Seated Hammer Curls                    2xFailure(25lbs.)

10 Mins. Treadmill.

Done!

Squats               3×10-12(205lbs.)
Deads                3×10-15(205lbs.)
Leg Extentions     3×10-15(80-90lbs.)
Lying Leg Curls   3xFailure(can’t remember weight)
Standing Calf Raises       3xfailure(100 lbs.)
Seated Calf Raises         3xfailure(60lbs.)

Followed by 10 mins. steady state cardio on treadmill.

Done!

Bench Press supersetted with Dumbell Flies 4×3/6-10×10-15
Incline Bench supersetted with Pushups 3×3/6-10xfailure
HammerStregth Machine supersetted with Plate SqueezeTogethers?
3×3/10-12×10
Tricep Dips supered w/ Cable Pressdowns 3×3/10-12×8-10
Tricep Dip Pushdown sim. Machine 3×20
Lying Hammer Dumbell French Presses 3×6-8
Done!

Nothing special. 45 mins. on treadmill, at fairly easy to moderate pace. 

Not quite 160 bpm, and went up to about level 5 on the treadmill for majority of the session.