dman12’s BodyBlog

Friday was cardio day only 30 minutes, had to help out a gym member.

Saturday Back and Bicep day:

Back:

SS#1 Bent over cable rows 80×12x10×8 and Lat pull downs 100×15x8×6

SS#2 Pull overs w/curl bar 50×12x10×8 and DB rows palms back 40×12x10×8

finished with weighted cable hypers on stab. ball 50×15,70×15,90×15

Bicep:

SS#1 Standing curls 45×12x8×6 and Incline DB curls 20×12x8×6

SS#2 WG cable curls 50×12x8×6 and DB hammer curls 20×12x8×6

finished off with 3 sets of assisted chin ups NG

Sunday, cardio day 55 minutes on elip. machine and ab work.

Monday cardio and abs.

Tuesday Leg and shoulder day:

SS#1 Seated leg press and Hip flexion

SS#2 Jefferson squats and DB sumo squats (really fatigued doing these)

Finished with 3 sets of bb squats

Shoulders:

SS#1 seated bb shoulder press and head on bench flys

SS#2 Seated db press and lateral db lifts

Finished with 3 sets of reverse pec dec

Wednesday cardio,35 min. elip. and 15 min. stationary bike.

Thursday Chest and tri day

SS#1 cable flys 30×12x8×6 and bench press 140×8x6×4

SS#2 Incline db press 35×12x10×8 and Decline db press 45×10x8×6

finished with 3 sets of bb 1/2 press into full press 90×12x10×8

Triceps:

SS#1 overhead ext. w/rope 50×15x8×6 and v-bar push downs 80×12x10×8

SS#2 curl bar skull crushers 45×12x10×8 and incline kickbacks 25×12x10×8

finished with 3 sets of reverse grip bench press (1st time I ever did these) 70×12

75×10, 80×8

Whew!

Well I must admit after reading a few profiles I am in total awe of all of your accomplishments,it inspires me to work even harder!

Anyway Thursday was a cardio and ab day 35 min. on elip. machine and 15 min. on stationary bike. Friday was chest and tri day.

Chest:

SS#1 pec dec and bench press

SS#2 Incline db press and Incline db fly

finished with 3 sets of alternating db press

Triceps:

SS#1 Tricep rope PD and Cable PD w/cant. bar

SS#2 skull crushers w/db and standing tri. ext. w/curl bar

finished off with 3 sets of seated push downs

Today was another cardio and ab day.

Legs:

SS#1 BB squats and deadlifts

squats 170×15, deadlifts 110×12, squats 170×8, deadlifts 110×10, squats 170×6, deadlifts 110×8, by the time I got to the second set I was whipped.

SS#2 Leg curl and Leg ext.

curl 120×15, ext. 120×15, curl 120×12, ext. 120×12, curl 120×10, ext. 120×10

finished off with calf press 300×20, 340×15, 380×12

Shoulders:

SS#1 seated overhead bb press  and seated Arnold db press

bb press 50×12, db press 20×15, bb press 55×6, db press 25×8, bb press 55×3, db press 25×6. This was the first time I have ever done a bb press, I guess it shows.

SS#2  Partial db lateral lifts and lateral cable push downs

lifts 25×15, cable pd 30×15, lifts 25×12, cable pd 30×15, lifts 25×10, cable pd 30×12

Finished off with db shrugs 50×15, 55×12, 60×10. I think I could have pushed the last ss some more along with the shrugs.

Today I did 50 minutes on the treadmill, we have Precor equipment so I did cross country #2 at 3.8 mph finished off with ab work.

SS#1 overhand bb rows and vertical cable rows

BB 130×12, cable 70×12, bb 140×8, cable 70×10, bb 140×5, cable 80×8

SS#2 Reverse gr. lat pd and straight arm cable push down

lat pd 90×12, push down 70×12, lat pd 90×10, push down 70×10, lat pd 90×8, push down 70×8

finiished off back with oscillating v-bar hypers on stab. ball  40×15,50×15,70×15

Biceps:

SS#1 Incline bench curls w/curl bar and db hammer curls

bench curls 45×18, hammer curls 15’sx12, bench curls 45×8, hammer curls 20’sx10, bench curls 45×7, hammer curl 20’sx6

SS#2 WG cable curls and NG cable curls

WG 40×12, NG 50×12, WG 40×8, NG 50×8, WG 40×6, NG 50×6

finished off with concentration curls 25×10, 25×8, 25×6

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