Brad’s BodyBlog

Started my diet today, 16 weeks out, at 175 lbs and fairly lean. Gonna try and keep it a little higher carb and longer so I can focus during school.

11-27-2007 CHEST:

1.) Barbell Bench: 185×10, 225×7, 225×6, 135×15
-superset w/
2.) EZ-Bar Pullovers: 75×12, 75×12, 75×12
3.) Incline DB Bench: 85×10, 100×6, 60×15
4.) Chest Press Machine: [145×12, 100×10, 60×8], [145×10, 100×8, 60×8]
5.) Flat DB Flye: 40×12, [40×12, 20×10], [40×12, 20×8]

I had a so-so ham workout today. It was just one of those days…we all have ‘em from time to time.

11-25-2007 HAMS & DEADS:

1.) Lying Leg Curls: 95×12, 110×10, 125×8
2.) Intermediate Leg Curls: 45×12, 45×12, 45×10
3.) Stiff Leg Deadlift: 155×12, 185×10, 185×10
4.) Seated Leg Curl (Extremely Slow Reps): 45×12, 45×10, 45×10

1.) Rack Deads: 135×6, 225×6, 315×6, 405×4, 315×6

11-24-2007 SHOULDERS:

1.) Smith Shoulder Press: 135×15, 155×12, 185×8
2.) DB Lateral Raise: 30×15, 40×12, 50×8, 50×8
3.) Upright Row: 110×15, 110×12, 110×12
4.) Low Cable Lateral Raise: 25×12, 25×12, 25×12

(Rear Delts)
1.) Bent Over Low Cable Raise: 25×12, 25×10, 25×10
-superset w/
2.) Seated Bent Over DB Raise: 25×12, 25×10, 25×10
3.) Reverse Pec Deck: 100×18, 115×15, 130×12

haven’t done a blog in a while, but thought i would start up again. currently at 180lbs. and staying pretty lean, so that’s always a plus.

11-19-2007 CHEST:

1.) Smith Incline Barbell Bench: 135×18, 185×10, 205×8, 205×6, 185×8
2.) Smith Incline Rack Partials: 135×15, 155×12
3.) Flat DB Bench: 80×10, 85×8, 85×8
4.) Dips: 25×15, 45×12, BWx18
5.) Cable X-Over (2 high, 2 low): 50×15, 50×15, 30×15, 30×15
6.) EZ Bar Pullover: 115×8, 115×8, 115×8
__________________

11-20-2007 ARMS:

1.) DB 21s: 25×24, 25×24, 25×24
2.) Barbell Curls: 70×12, 80×10, 80×8
3.) Machine Curls - Hammer Grip: 80×15, 90×12, 90×10
4.) Incline Alt DB Curls: 30×10, 30×10, 30×9

1.) Rope Pushdowns (Dropsets): [90×15, 80×10, 70×10], [90×12, 80×10, 70×8], [90×10, 80×8, 70×8]
2.) Smith Close Grip Bench: 155×15, 185×10, 185×8
3.) DB Overhead Extension: 25×15, 25×12, 25×12
4.) DB Kickbacks: 20×15, 20×12, 20×12
__________________

11-21-2007 QUADS:

1.) Smith Squats: 225×12, 275×10, 315×8, 365×6
2.) Barbell Hack Squats: 135×12, 135×12, 135×12
3.) Uni-Lateral Leg Press: 180×15, 270×12, 270×12, 320×10
4.) Lex Extensions: 130×12, 130×12, [130×10, 80×8, 40×8], [130×10, 80×8, 40×8]

1.) Lying Leg Curls: 85×15, 85×15, 85×15
__________________

11-23-2007 BACK:

1.) Wide Neutral Grip Pulldowns: 130×15, 140×12, 150×10
2.) Underhand Grip Barbell Row: 185×12, 185×12, 205×10
3.) DB Row: 85×12, 95×10, 95×10
4.) Seated Cable Row: 120×15, 130×12, 150×8
5.) Hammer-Strength High Row: 180×12, 180×10, 180×10
6.) Back Extensions: BWx18, BWx15, BWx15

*Animal "M" Stak 45 min pre-workout
**Gakic 30 min pre-workout

1.)D.B. Shoulder Press: 60×12, 70×8, [70×6, 35×10] (dropset)
2.)Seated Side Lateral Raise: 25×12, 25×12, 30×10, 30×10
-superset w/
3.)Bent Rear Lateral Raise: 25×12, 25×12, 30×10, 30×8
4.)Behind Neck Smith Press: 115×12, 135×10, 135×8
5.)Seated Twisted Front Raise: 20×15, 25×10, 25×10

***Post-Workout Drink

*Animal "M" Stak 45 min pre-workout
**Gakic 30 min pre-workout

Chin-Ups(Wide Grip) - Warmup: 10, 10
1.)Barbell Row (Front Grip Superset w/ Reverse Grip): [135×15,12], [185×10,8], [195×10, 6]
         -drop set: [225×7, 135×15]
2.)T-Bar Row: 180×15, 205×12, 270×8
3.)Hammer Strength Iso-Lateral Row (1-and-a-halfs): 90×12, 100×12, 100×12
4.)Wide Neutral Grip Pulldowns: 130×15, 150×12, 150×12

**Post-Workout Drink

*Superset all bicep sets with tricep sets
**Animal "M" Stak 45 min pre-workout
**Gakic 30 min pre-workout

1.)Barbell 21s: 60×24, 60×21, 60×21
superset w/
1.)Straight Bar Pushdown: 130×20, 150×15, 170×10

2.)EZ Bar Curls (closegrip): 75×12, 85×10, 85×10
superset w/
2.)Skull Crushers: 75×15, 85×12, 85×12

3.)Seated Alternate D.B. Curls: 40×10, 40×10, 45×8 (reps each arm)
superset w/
3.)Rope Pushdown: 90×15, 95×12, 100×8

***Post-workout Drink

I just got done competing at the NPC USAs in Vegas. I placed 6th in bantamweight. Not too bad. Pics attached. Getting back into the gym working on getting some mass and improving in general.

Animal "M" Stak 45 min pre-workout
Gakic 30 min pre-workout

1.) Incline D.B. Press: 65×12, 70×10, 75×8, 80×8
2.) Chest Press Mach: 130×15, [160, 100 x 10, 9], [165, 105 x 6, 6] (drops)
3.) Hammer Incline: 45×12, 55×12, 70×12 (weight per side)
4.) Cable Flye: 45×20, 50×15, 50×15
5.) D.B. Pullover: 60×15, 60×12, 60×12

Abs:
1.) Decline Crunch superset with Hanging Leg Raise: 3 sets to failure on each

* Post-workout Drink:
-1 scoop Vitargo
-3 scoops TrueMass
-5g Glutamine