BigRocco’s BodyBlog

Since switching to kgs it’s still easier to calculate a 10kg jump per set.

Thursday November 12th. Started training with my wife.

rear deltoid 30/10 40/10 50/5

pec fly 40/10 50/10 55/10

seated row 50/10 55/10 60/10

shoulder press 90/10 100/10 130/3

pec deck 43/10 48/10 53/10

chest press low 40/10 50/10 60/9.5

chest press high 40/10 50/10 60/7

glute 25×2/15 25×2/15

crunch 15/25 20/25 25/20

20 minutes horizontal bike "This thing is turning my baby batter into a milkshake."
Saturday November 14th Working with wife

cable fly 35/10 40/10 50/10

cable curl 35/10 40/10 50/10

tricep pulldown 50/10 60/15 70/15 80/10

db fly 15/15

incline bench 70/2

db row 100/10 100/5 100/5

leg press 130/20 150/25

leg curl 30/10 40/10

leg extension 50/15 40/15 40/20

crunches 30/30 25/45 20/50

lat pull down 50/10

bike 10 minutes
stair stepper 10 minutes 13 floors 312 steps great pyramid

Tuesday November 17th by myself

bench 20/10 40/10 50/10 70/6 80/3 90/3 100/2

ohp 20/10 40/10 50/8 70/3 60/4 50/6

bent over row 100/5 90/5 80/5 70/5

cable fly standing 40×2/10 50×2/10 lateral 40×2/10 50×2/10 bicep 30×2/10 tricep pd 60/10 70/10 80/10 90/10 100/10 (whole stack baby!)

bicep curl 40/5 45/3 46.5/2 30/10

db curl 15×2/10 20×2/10 30×2/10

mid row 50/10 40/10 30/10 20/10

Since switching to kgs it’s still easier to calculate a 10kg jump per set.

Thursday November 12th. Started training with my wife.

rear deltoid 30/10 40/10 50/5

pec fly 40/10 50/10 55/10

seated row 50/10 55/10 60/10

shoulder press 90/10 100/10 130/3

pec deck 43/10 48/10 53/10

chest press low 40/10 50/10 60/9.5

chest press high 40/10 50/10 60/7

glute 25×2/15 25×2/15

crunch 15/25 20/25 25/20

Saturday November 14th Working with wife

cable fly 35/10 40/10 50/10

cable curl 35/10 40/10 50/10

tricep pulldown 50/10

Saturday 8th:kg/rep

incline bench 40/5 50/5 60/5 70/1

bench 50/10 70/10 80/5 90/3 100/2

ohp 40/10 60/5 70/3

bb row 100/5

cable fly 25/30 40/15 50/5

one arm db pull 45/10 65/5 75/2 (both sides)

triceps ext 30/10 40/10 50/6 60/3

lat pull down 35/10 45/6 55/3

elliptical 800 meters 8 minutes

Sunday 9th: elliptical 20 minutes hill climb 1-3 no lifting

Tuesday 11th:

standing cable cross over 25/25 50/5 60/5

incline bench 60/3 70/2

bb row 100/10

seated row 100/2 60/5

shoulder press 25/10 40/10 60/10 80/5 100/3 130/2 (whole stack)

horizontal leg press 100/8 150/15

bicep curls 35/5 30/10 25/10 23/10

my work out is a combination of free weights and machines from:http://www.sportsartfitness.com/

with cardio mixed during the week.

776 reps with 760kg moved 1.4 hours Sunday 11/1/09

Eliptical 800 meters 11:30
196 reps with 910kg moved 1 hour Tuesday 11/2/09

Eliptical 800 meters 10:01