Bellons Bodyworks’s BodyBlog

Aug 15, 2008: First Leg session in a long time
Calf Raises
150×20
240×10
stack+180 x8+5+3

Toes Raises
180×22

Seated Ham Curls
100×20
170×10
270×9+4+3
200×20

Aug 18, 2008: Back & bis
Hammer Iso Behind Neck Pulldowns
90×20
135×8
190×8+2+1
135×19+4+3

One Arm Cable Rows
220×6
220×6

Alt Dumb Curls
35×12
50×8
70×8+2+1

Camstar Unilateral Curl
stackx12+4+2

Aug 19, 2008:
Smith Incline **low angle, wide grip**
135×20
225×10
315×5
385×6+2+1
strip x fail

Cable Flyes on ball
100×10
100×8
80×8
50×23

Cable Laterals
30×10x6

Decline Dumb Skulls
35×20
50×10
75×8+3+1

One Arm Push superset Calbe Overhead Ext
3 rounds

Several workouts to post….playing catch up.  Sorry.

Aug 4, 2008:
Smith Incline
135×20
225×10
315×3
375×6+1+1
275×18

Smith Behind Neck Press
135×15
225×8
275×2 stopped because shoulder felt weird

One Arm Pushdowns
70×15
90×8
120×4+1+1

Back session…forgot date
Rev Grip Pulldowns
130×12
160×8
200×4
240×6+2+1
190×19

One Arm Cable Row
200×8+2+1

Camstar One Arm Curl
70×15
100×8
stack+50
6+2+1+negative

Another chest, delt and triceps session:
Incline BP
135×20
225×10
335×11+2+1
235×19

Icarian LAterals
Stackx20+5+3

Dumbell Skulls
35×20
50×8
75×11+3+1+pulses

Bench Dips
Bwt+45xfailure

Aug 11, 2008:
Hammer Iso Pulldowns
90×10
135×6
180×6+2+1
125×20

Hammer Iso Row
345×8+2+1
200×20

Incline Dumbell Curls
30×12
40×6
60×7+2+1

Aug 14, 2008:
Decline BP
225×20
315×10
435×8+3+1
315×22+3+2

Cable Flyes on ball
strip x fail

Dumbell Upright Rows
30×15
60×8
75×8+3+2

Skip Extensions
85×20
125×10
175×8+1+1

One Arm Push
strip x failure

Cardio 15 min

**From Big Mike Ruggiera

SUNDAY- SPEED DAY FOR BENCH
BENCH 8-10 sets of 3reps(use 50% of 1 rep max, 1 minute between sets, all reps should be done controlled but explosively)
FRONT PRESSES 3sets of 3-5reps(pick one shoulder movement)
STANDING FRONT PRESS
DB PRESSES
TRICEP MOVEMENT- one exercise, reps 10-15, one minute rest between sets
DB EXTENSIONS, DB EXT. W/ ELBOWS FLARED,
PUSHDOWNS, SKULL CRUSHERS,
JM PRESSES,etc
UPPER BACK MOVEMENT- 3sets of 10-12 reps
LAT PULLDOWNS, BENT-ROWS, CABLE ROWS,
ONE ARM DB or CABLE ROW,etc
ABS and or NECK

MONDAY- MAX EFFORT DAY FOR SQUAT & DEADLIFT
MAX EFFORT EXERCISE – choose one exercise, work to a one rep max, do not
perform exercise two weeks in a row
ZERCHER SQUATS, PIN LOCKOUTS(at different heights),
SAFETY SQUAT BAR SQUATS(off a low box),
SQUATS(off a high box), DEADLIFT(off a platform),
ARCH-BACK GOOD MORNINGS, STIFF-LEGS,
BELT SQUATS, SUMO DEADLIFTS,(all exercises can be
Enhanced with bands. Also keep a record of max lifts)
LEG CURLS 3-4 sets of 5-7 reps
LOWER BACK MOVEMENT- switch every 3 weeks
STIFF-LEGS(not to be done when using as a max effort exercise),
PULL THROUGHS, HYPERS, REVERSE HYPERS,etc
UPPER BACK MOVEMENT- 3sets of 5-7 reps
BICEPS and ABS

WEDNESDAY- MAX EFFORT DAY FOR BENCH
MAX EFFORT EXERCISE – same directions as for max day for squat and deadlift
BOARD PRESSES, CAMBER BAR PRESSES, FLOOR
PRESSES, DECLINE PRESSES, DB FOR REPS, REVERSE
BAND PRESSES, LOCKOUTS, CLOSE GRIP PRESSES
INCLINE PRESSES,etc
TRICEP MOVEMENT-pick two, keep reps 3-7, take longer between sets for optimum recovery, 3sets each
BACK MOVEMENT- keep reps 10-12 for 3sets
ABS and or NECK

FRIDAY- SPEED DAY FOR SQUAT
BOX SQUATS 6-10 sets of 2 reps with 50-60% of one rep max, one minute rest
LEG CURLS 3sets of 10 reps
LOWER BACK MOVEMENT- same exercise as Mondays but lighter and more reps
SHRUGS 3sets of 10-15 reps as heavy as you can handle it
BICEPS and ABS

Getting Team Skip to work me for the offseason and prep. Working my DC training with the wife. Have my sponsor meeting me to be their first Biohazard-USA athlete along with my supplements. Should be a great offseason….

Hammer Strength Iso Pulldowns **rev grip**
90×15
115×12
150×8

Pulldowns **wide grip**
110×12
200×10

Hammer Pullovers
90×15
180×15

Hammer 4 Way Neck
45×12

Dumbell Rev Fly
40×12
55×12

Cardio: 60 min on treadmill

pm:
Smith Shoulder Press
135×20
225×12
305×8

Dumb upright Rows
50×12
75×8
75×6

Icarian Laterals **one arm**
30×20
50×12
70×10
stack x 9

Cardio

And I am getting a part time job at my gyms smoothie bar! 

am:
Seated Rows w/ Straight bar
150×15
200×8
stack x 11+3+2  PR!!!

Pulldowns (wide grip)
100×15
200×8+3+3 PR!!!
110×21 (behind neck)

T-bar
100×30

Reverse Laterals
str x failure (50,40,30)

Cardio:
30 min HIIT on elliptical

pm:
Smith Shoulder Press
135×20
225×10
285×8+1+1

Dumbell Upright Rows
30×15
60×11+5+4
40×20

Rev. Flyes
90x???

Laterals
30×30

Cardio: 15 minutes treadmill; 30 minutes stepper

am:
1. Decline Dumbell Skullcrushers
30×20
45×12
65×11+3+2+pulses

2. One Arm Pushdowns
40×12
Strip x failure (90,70,50)

3. One Arm Overhead Tricep Ext (used cables)
40×21

Cardio:
30 minutes HIIT on elliptical

weight: 247

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