alm21’s BodyBlog

Ok, so I starting posting my workout and diet journal here:

http://forum.bodybuilding.com/showthread.php?t=115656641

Thursday 3/9/09 Chest/Back/Cardio

Gym Time: 1hr 30min

I felt really sleepy this afternoon even though I got 8hrs of sleep but I didn’t mess with my workout too much.

Incline DB Press:

60lb x 12wu

110lb x 7

105lb x 6

95lb x 8

80lb x 10

Close Grip High Cable Row:

210lb x 10

240lb x 10

270lb x 6

Hammer Strength IsoLateral Bench Press:

180lb x 10

180lb x 10

200lb x 6.5f,3f - to failure using Rest Pause method

Wide Grip Lat Pull Down:

255lb x 6

240lb x 8

210lb x 10

165lb x 10

Dual Cable Cross Lateral Fly:

35 x 12reps

40 x 10 reps

42.5 x 8reps

Dual Cable Cross Decline Fly Press:

35 x 12reps

40 x 10reps

42.5 x 8reps

Bent Over 1-Arm DB Rows:

100lb x 8

100lb x 8

100lb x 8

PWO Cardio:

25min Treadmill, Low/Med Intensity walk, Incline=4 Pace=4mph

Just got back from a mini vacation.  Enjoyed lot’s of sun, snowboarded Bachelor and kicked it poolside working on the tan.  Threw in a weight session in the resort exercise room, hiked some river trails, swam with the kids and of course the boarding was a leg burner.  Well, now it’s back to the ‘office’ to get the work done.

Wednesday 4/8 Gym Time: 1hr 35min

BB Squat:

225lb x 10

213lb x 8

315lb x 8

335lb x 8

SLDL:

135lb x 10wu

225lb x 8

275lb x 6

275lb x 6

1-Legged Leg Press:  The snowboarding is helping me improve on this one.

90lb x 15

110lb x 12

130lb x 12

Seated Calve Raises:

90lb x 15wu

180lb x 8

180lb x 8

180lb x 8

135lb x 15

Ab Crunches with Oblique Crunch:

4sets of 10/10reps

Lying Leg Raises: 

4 sets of 15reps

PWO Cardio:

45min on Treadmill Med Intensity (25min walking, 20jog broken into 5 min intervals: 5min walk - 5min jog - 5min walk - 5min jog - etc.)