biggunds’s BodyBlog

warm up tredmil 10 minutes

Pec Dec warm ups (3×15) 75, 100, 112.5

Flat DB press (3xwu(3×8-12)) 30, 40, 50, 65, 75, 85(7 reps)

Incline Machine (3×12) 90, 120, 140

Cable Flyes (3×8-12) 50, 70, 90

DB French press (1xwu(3×8-12)) 45, 55, 65, 75

Cable Press w/ flat bar (1xwu(3×8-12)) 110, 130, 150, 170

Single reverse cable press drop sets (2×15-20) 30, 20, 10

Jumped rope 5 rounds x 3 minutes each with 60 second rest

10 minutes Elliptical warm up

single leg extension (3×10wu) 10, 20, 20

Squats (2xwu(3×6-8)) 95, 135, 185, 225, 275

Stiff leg dead lifts (1xwu(3×12)) 95, 135, 155, 175

Leg extension (3x 8-12) 80, 110, 130

Lying leg curls (1xwu(3×8-12)) 60, 90, 110, 130

Seated calf raises (1xwu(3×12-15)) 45, 70, 80, 90

Reverse crunches (3×20)

20 minutes Elliptical intervals (~301 calories)

warm up Elliptical 10 minutes

Barbell Shoulder press (3xwu(3×4-10)) 95, 115, 135, 155, 185, 205

Side Dumbbell raises (3×12) 15, 25, 35

Rear Pec Dec machine (3×12) 100, 125, 150

Dumbbell Shrugs (1xwu(3×12)) 45, 55, 65, 75

Up row (3×8-12) 95, 115, 135

20 minutes Elliptical Machine Intervals (312 calories )

wu tredmill 7 minutes

Lat pull downs warm up (3×15) 50, 70, 90

Deadlifts (3x wu (x6-10)) 95, 135, 185, 225, 275, 315

T bar rows (2x wu(3×8-12)) 45, 70, 90, 115, 145

Reverse grip pull downs (3×8-12) 80, 100, 100

Close grip Barbell curls (2xwu(3x 8-12)) 30, 30, 40, 50, 60

Hammer grip Dumbbell curls (3×8-12) 30, 30, 35

hanging arm dumbbell curls (3x 15) 15, 15, 20

20 minutes Elliptical (289 calories)

So I completed 4 weeks of "my" 8 weight strength cycle. I have noticed a new intensity in the gym I feel completely stronger and my shoulder injury is not a huge problem. The only thing my shoulder is holding me back on is my Shoulder press and bench press. But if I look back to the beginning of the summer when my injury happened I realize that I could not even press a 2 pound dumbbell. So I guess now that I am repin’ 165 on the shoulder press machine I think I have made some progress.

But my biggest surprise what the way my measurements came out at half way point. My chest, shoulders, hips, waist and forearms all got smaller, and my legs, calves, and neck all got bigger. I even lost a half a pound. So I don’t know if that is a good thing but I have been told that my lower body is small compared to my upper body. So maybe I am evening out!!.

I am up for any info anyone wants to give me either on supplements, training and or dieting. My goal for the next 4 weeks is to get stronger but don’t want to gain size. It’s going to be rough because I start up my last semester of college on Monday.  Thanks for all the support and help from all that have given it.

"Failure is not lack of success, it’s giving up before you’ve tried."

"It’s better to be a smart ass then a dumb ass!" ~The Gunde

Chest and Tricep day my favorite

Warm up 10 minutes Elliptical (~136 cals)

Pec Dec warm up (3×15) 75, 87.5, 100

Flat Dumbbell (3xwu(3×8-12)) 25, 35,45, 55, 65, 75

Incline Machine (3×8-12) 90, 110, 130

Cable Crosses (3 x 12) 40, 60, 80

Dip assisted (3 x 12) 120, 100, 80

Dumbbell French press (2xwu(3×12)) 45, 50, 55, 65, 75

Cable press 45 degree handle (3x 12) 90, 120, 150 whole stack

Reverse single cable press (3xfail ~15 ) 30, 30

20 minutes bike (289 calories, 6.9 miles

10 minutes tredmill walk warm up

Single Leg extension warm ups (3×10) 10, 10, 20

Squats (2 x wu(3×8-12)) 95, 135, 185, 205, 225

Leg Press (3×10) 200, 400, 600

Leg Extension (3 x 8-12) 80, 100, 120

Lying Leg curls (1xwu(3×8-12)) 50, 80, 100, 120

Seated Calf raises (1xwu(3×8-12)) 45, 90, 115, 125

Standing Calf raises Slow and burn (3×12) 40, 50, 60

20 minutes Bike (216 cals, 6.53 miles)

Shoulders, Traps and Abs

wu 10 minutes arm cycle

Barbell Shoulder Press (3xwu(3×8-12) 65, 95, 115, 145, 165

Side Dumbbells (3x 12) 15, 20, 25

1 arm Cable Rear Delts (3×8-12) 10, 20, 30

Barbell shrugs (3x 8-12) 95, 145,195

Uprows (4×8-12) 45, 65,85, 105

Lying Leg raise (3×15)

Incline Situps (3×15)

Back and Bicep day

warm up 10 minutes tredmill

Lat pull downs warm up (3 x 15) 40, 60, 80

Dead lifts (3xwu(3×8-12)) 95, 115,135, 185, 235, 285

Lat pull downs (3 x 8-12) 100, 110, 100

T-bar row (1xwu(3×8-12)) 45, 70, 95, 120, 145

EZ bar curl (2xwu(3×8-12)) 30, 30, 50, 50, 50

Standing Dumbbell curl (3×8-12) 25, 30, 30

Dumbbell concentration curl (2xfail ~ 20 reps) 15, 15

20 minutes Elliptical (427 calories)

Chest and Tricep day, my favorite

wu 10 minutes on tred mill

Dumbbell Flat press (3xwu(3×8-12)) 20’s, 30’s, 40’s, 50’s, 60’s, 70’s

Incline Machine (3x 8-12) 90, 140,140

Cable flyes (4 x 8-12) 30, 40, 50, 70

Upright skulls ( 1xwu(3×8-12))30, 50, 70, 90

Cable Press with 45 degree handle (3 x 8-12) 120, 150, 180

Reverse grip single arm extension (2 x fail ~20 reps) 30, 30

20 minutes Elliptical 274 cals