blue00viper’s BodyBlog

Here’s my workout log:

Dec 1, 2007 HEAVY BENCH DAY

Flat bench:  warm ups, 215×1, 275×4, 255×5x5×5x8

Incline bench:  155×1, 175×10, 140×10

Diamond pushups, BWx25×25x30

Incline flies: 25×10x10×10

Skull Crushers: 70×10x10×8

Pullovers: 35×8x8×12

Shoulder Raises: 25×25x20, 35×10

Military Dumbell Presses: 35×10, 25×10x10

Notes: I could have done more with 275, but decided to save strength for the next 4 sets of 255.  The eighth rep on my 4th set came as a surprise.  I had more energy than I thought. LOL

Monday Dec 3 arms and back day

B.O.D. Rows:  50×10x10×10

Haney Shrugs: 70×20, 100×20x20

Bicep Curls: 40×10, 35×10, 25×15

R.B.B Curls: 30×12, 50×8x8

Weighted Crunches: 10×40x40×40

Roll Ups:  8.8×3x3×3

Notes: was a good workout.  burned out on everything and did everything quickly with 30 seconds in between sets, like usual. 

Dec 4 Tuesday Light bench day

Flat Bench: warm ups, 230×10x10, 205×10

Incline Bench: 145×5, 135×5, 135×10

Diamonds: BWx20×15x20

Inc-flies: 25×8x10×10

Skullz: 50×12x12×12

Pullovers: 40×6, 25×10, 30×10

Shoulder raises: 25×15x10×10

Military presses (dumbells): 25×10x20, 35×10

 Notes:  Felt good.  Went nice and easy on the chest to prepare for Saturday’s heavy day. 

Dec 6 Thursday arms and back day

B.O.D. Rows: 70×8x8×8

Haney Shrugs: 100×15x15×20

Bicep Curls: 35×10x10×15

R.B.B. Curls: 50×8x10×10

Weighted Crunches: 10×50x40×40

Roll ups: 8.8×4x2×5

Notes:  It was a good workout.  I thought I’d work my traps harder than anything else. Finished in just over an hour.  See you on Saturday for my Heavy bench day!!!!  We are doing a grappling seminar tomorrow at the Southwick Academy, as the Grandmaster is in town, so we’ll see how badly I get beat up for my heavy bench day, LOL!

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