censored’s BodyBlog

Monday - Chest
Flat bench: 135X15, 155X12, 185X9, 225X3
Decline Bench: 135X12, 155X10, 185X9, 225X5
Incline Dumbell: 110X10, 130X8, 150X5, 100X12
Seated Cable Flys: 60X12, 80X12, 100X8, 110X6

Tuesday - Back
Lat Hammer Pulls: 90X24, 180X12, 200X12, 235X6
Lat Pull downs: 125X12, 135X12, 145X10, 155X8, 165X6
T-Bar Rows: 90X20, 135X10, 145X8, 145X8
Seated Rows: 135X14, 155X10, 165X8, 195X6,

Wednesday - Shoulders & Traps
Smith Machine Mishonary Press: 90X12, 100X10, 100X10, 140X6
Arnold Press: 110X14, 120X12, 130X8, 150X8
Hammer Press: 90X15, 180X12, 180X10, 200X10
Rear Delt Raises 135X12, 145X10, 155X6, 145X8

Thursday - Chest
Incline Bench: 135X12, 155X8, 185X6, 135X8
Flat Dumbell Press: 150X10, 160X8, 170X6, 180X5
Seated Cable Flys: 60X12, 80X12, 100X8, 110X6
Incline Cable flys: 60X12, 80X12, 100X8, 110X6
Cable Cross Overs: 120X12, 140X12, 160X8, 140X8, 120X10

Friday: ARMS
Alternating dumbell curls: 90X24, 100X18, 100X16, 90X12
Preacher Curl Machine: 45X12, 90X12, 100X10, 115X8
Concentrated curls (Each arm): 45X10, 50X8, 55X6, 45X6

Close Grip Bench: 135X12, 155X10, 155X10, 185X8
Dips: —
Straight Bar pushdowns: 50X18, 65X12, 80X10, 100X7
Rope Pushdowns: 50X18, 65X12, 80X10, 100X7

Saturday: LEGS
Leg Press: 225X12, 300X10, 350X8, 400X8
qUad Extentions: 135X12, 155X10, 155X10, 185X6
Hamstring Curls: 135X12, 155X10, 155X10, 155X6
Lunges: 135X24X3.

Sunday REST 

Pre-workout - 6:45

1 peice of 100% whole wheat flax bread

-WORKOUT-  Triceps / Back

Breakfast - 8:30

3 whole eggs
1 egg white
2 peices of flax toast
2 scoops of IsoFlex
1 cup of milk

 Snack #1 - 10:30
2 Nature Valley Almond Bars

Lunch - 2:00
2 Chicken breasts
1 1/2 lb mixed fruit
255ml diet soda

Dinner - 6:00
Over Baked Chicken Breast Sub
1 oatmeal raisin cookie
450ml of diet pop

Snack#2 - 9:00
2 timbits
Large Coffee - Double Double

Snack #3 - 11:30
3/4 cup of raisin bran
1/4 cup of 1% milk

1 1/4 cup of 1% milk
2 scoops of whey

Suppliments Taken;
6:30 am - 4X Dynamatize Xpand NO Reactor
12:00am - 1 teaspoon of Glutamine

^ ALL EXERSIZES PYRAMID UP ^

Monday - Chest & ABS
—————-
 
Benchpress 4/6-12
Incline Bench 4/6-12
Decline Dumbell Bench 3/8-12
Dumbell Flys 3/10

Tuesday - Legs
—————-

Leg Press 5/5-12
Squats 4/6-12
Quad extentions 4/6-12
Calf extentions 5/10-20

Wednesday - Arms & ABS
——————–

Barbell curls 4/8-12
Alternating dumbell curls 4/10-16
Preacher curls 3/6-10

Straightbar pushdowns 4/6-12
Overhead extentions 4/6-12
One arm alternating cable extentions 3/12-20

Thursday - Rest
——————

Friday - Back, forearms, ABS
——————————

Deadlifts 5/5
Rope seated rows 4/8-12
Lateral Pulldowns 4/8-12
One arm dumbell rows 4/10
Shrugs 4/8-12

Reverse Grip barbell curls 4/8-10

Saturday - Shoulders
———————–

Arnold Shoulder Presses 4/6-12
Seated side raises 3/8-12
Reverse dumbell Flys 4/8-12

Sunday - Rest
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