Prettyboy1’s BodyBlog

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.

 

Interval training, 40 mins. 2 mins. rest, and 2 high intesity intervals. Rest was at target heart rate of 160bpm, and obviously high intensity intervals were above that. Somewhere around 173-175 bpm.

 Don’t know if this was a bit much for just coming back of of cardio layoff, but I’ll counterbalance with alternating low intensity days.

FINALY GOT MY MEMBERSHIP TO L.A. FITNESS, AND IT WAS CROWDED, BUT ENOUGH EQUIP. WAS AVAILABLE FOR GETTING READJUSTED TO THE WEIGHTS, WHICH IS WHAT I AM DOING.

Worked out with my buddy. Back-Delts-Bi’s

Pullups 2xfailure
Back extentions 3×25
Bent over rows 3×10
Pulldowns 3×12
Bent over lateralls 3×15
Dumbell Shoulder presses 3xfailure
Barbell curls handoff sets(1 rep-hand to partnet/2 reps-hand to partner, etc. Continue until you reach 10 for both you and partner. Brutal, but quick!)

Machine curls 2×10

(not doing pulups first next time cause I noticed that my shoulder felt a little stressed due to not being warmed up, so next time I’ll start with shoulders)

Didn’t really have a gameplan going in, just bodyparts mapped out, but was effective non-the-less. Will plan more meticulously next workout. Just wasn’t sure when I would get called into work so I tried to get things done quick with whatever was available.) STAY TUNED. I’M BACK!