djdannycosmo’s BodyBlog

    Standing Calve Machine
95×10, 95×10 (195×17 Rest Pause DC Style)

Hack Squat 50×10 180×10, 180×5, 90×10

Leg Press: 180×17

Deadlift 90×15  (180×19 RP)

Looking improve these numbers quickly

Seated Arm Curls 15×10, 15×10, 55×8, 55×6, 40×10 , 15×20 for the widow maker, I was screaming and had to drop the weights at 10 take a few more breathes than finish.

Preacher Curls 60×10 warm up, 110×8, 100×6, 100×4, than had an old lady look at me crazy when I went through a widow maker on this 50×20. The pain was unreal!

Biungular Lat Row, 110×15 warm up, 212×10, 212×5, 212×5, 100×20 Not fun! But fun! :p

Seated Row: 110x 10 warm up, 200×4 felt very dizzy! 160×5, 160×4, 160×3 100×15

Feeling very tired after doing this than going to math class! Anatomy tonight whoooooooooo hooooooooooooooooooooooooooooo

Hammers Machine: 60×12, 120×10, 140×8, 160×4 80×10

Cable Rows:100×12 150×6  160×5, 80×10

Pull Downs:60×15 135×10 150×5 elbow started to sting on the left stopped.

Shrugs 140×10 160x 10

Seated Military Press 70×10 70×10

A few other minor things on machines after this

So, yesterday I opened my big yapper and said I would do a mile run, take a pullup and pushup test and post. So, here are all my results as much as I can use as a yardstick of how far I need to go.

Mile Run 8 minutes flat. This actually got goofy as running fast the end was fun.

Pushups: 50 with a breaks,

Pullups: 7, and they where not great, I really want to get this area up!

So, yesterday I opened my big yapper and said I would do a mile run, take a pullup and pushup test and post. So, here are all my results as much as I can use as a yardstick of how far I need to go.

Mile Run 8 minutes flat. This actually got goofy as running fast the end was fun.

Pushups: 50 with a breaks,

Pullups: 7, and they where not great, I really want to get this area up!

So, yesterday I opened my big yapper and said I would do a mile run, take a pullup and pushup test and post. So, here are all my results as much as I can use as a yardstick of how far I need to go.

Mile Run 8 minutes flat. This actually got goofy as running fast the end was fun.

Pushups: 50 with a breaks,

Pullups: 7, and they where not great, I really want to get this area up!

So, yesterday I opened my big yapper and said I would do a mile run, take a pullup and pushup test and post. So, here are all my results as much as I can use as a yardstick of how far I need to go.

Mile Run 8 minutes flat. This actually got goofy as running fast the end was fun.

Pushups: 50 with a breaks,

Pullups: 7, and they where not great, I really want to get this area up!

I am feeling the need to do a ton of yoga as well as see where I am in my overall view of total fitness today. I am dreading a one mile run! I will post results later today

Damn, am I pooped. Today I did HITT Cardio for 22 minutes on the stepper and burned 250 according to the machine. Going with an empty stomach, I know I can do more but with tests today and plus, I am going back tonight to do back work I did not want to over do it. As I approach 40 it feels amazing to have my body start to hum along by eating clean and exercising, no cheating the damn food today.

I am kind of following an old Cotrell Porter routine with two days on one day off, on my off days I am doing morning cardio. Here’s what I did today. No morning cardio, ran off to class late and missed the morning session. Had some egg whites, protein powder, and lots of water, than took 4 leukic’s and 2 hydroxycut hardcores felt better and here is what I did

Incline Chest: 70 x 11, 70 x 11, 90 x 9, 90 x 9, quick drop set 70 x 15 I was screaming!

 Incline barbell Press: 90 x 10 , 100 x 8, 120 x 6, 50 pounds did two sets of flys for 14,

Then used the machine, for chest, and shoulders upstairs didn’t keep track just felt good so i kept it going,

Then went back downstairs ran 2.5 miles in 30 minutes felt tired but still good and did 15 minutes of stairmaster, eating tomato soup with chicken and steamed vegetables. Cutting out the bread and sugar is such a mental battle with me but today not bad, planning on killing morning cardio before I have 9 units tommorow.

 Any guys or gals who have suggestions please shoot away. I know I am a baby at the fitness game and want to see my bodyfat drop fast!