Joe DeMattio —100% Natural

Okay I’m with out a computer for the remainder of my vacation so everything will be posted via my iphone. The first two days (mostly driving) wern’t to bad, I packed most of my "healthy" foods. But I ran out.. So I had to resort to almond, jerky, and lots of water…
I lucked out and the resort I’m staying at has a gym/cadio room. Only thing is it’s only dumbbells 5-50# and one adjustable bench. So I’m going to have to make do with what I’ve got. Low weights/high reps! Cutting up!

Okay so here it goes; upper body

Flat DB bench press - (50×20) (50×20) (50×20) (50×20)
Flat DB Flyes - (40×20) (35×20) (30×20) (35×16)
Inclined DB Chest press - (50×20) (40×20) (40×16)
Seated shoulder press - (50×12) (40×12) (30×20) (30×20)
Seated bent over REV flyes - (30×20) (40×16) (50×16)
DB rows - (50×20) (50×20) (50×20)
1arm DB raises (behind back) - (30×12) (30×12) (35×12)
DB shrugs - (50×20) (50×20) (50×30)

CARDIO = 18 mins treadmill (4mph/10mph)
Pool = 15 mins (continuous laps)

I WILL POST MY WORKOUT ROUTINES WHEN I GET BACK!
STAY IN TOUCH!

Arms & Abs…

Timed Declined crunch - (1min) (1.5mins)
Hanging leg raisers w/ arm straps - (16) (16) (10) (10)
V-ups w/ ball - (2kgx10) (2kgx12) (2kgx14)
BB Curls - (115×10) (115×10) (115×10)
EZ hammer curls - (95×12) (115×10) (135×10)
Cable Preacher curls - (100×16) (120×10) (140×10) (single 60×10)
Concentration curls - (30×12) (30×12)  (30×12)
Dips - (BWx30) (BWx30) (BWx30)
Skull crushers - (75×20) (95×10) (95×16)
Tricep pushdowns - (100×16) (120×10) (100×12)
Tricep kickbacks - (30×12) (30×12) (20×30)
Side planks w/ crunch - (20) (22) (24)
Hanging leg raisers w/ arm straps - (20) (20) (20)
Timed decline crunch - (1.5 mins)

CARDIO = 25 mins

Back & Shoulders…

Pullups - (8) (8) (12)
Tbar rows - (180×12) (180×12) (180×12) (225×8)
Lat pulldowns - (165×10) (180×10) (195×8) (150×12)
DB rows - (70×10) (80×12) (95×12) (70×12)
BB shrugs (behind back) - (125×20) (225×20) (225×20)
BB shrugs - (225×20) (225×20) (135×20)
Standing 1arm DB side raises - (30×12) (30×12) (30×12) (30×12)
Upright Rows - (75×12) (85×12) (85×12)
REV peck deck flyes - (90×20) (120×20) (140×20) (160×14)

questions wondering what I eat…
So heres what I ate today (may not be what I eat tomorrow)…

Meal one;
15 fl OZ egg whites
0.5 cups oatmeal
16 fl OZ water
1 banana

Meal two;
60 almonds
16 fl OZ water

Meal three;
8 OZ Fish
0.5 cups Brown Rice
16 fl OZ water

Meal four;
0.5 cups Brown Rice
10 fl OZ water

WORKOUT (32 fl OZ water)

meal five;
two scoops whey
16 fl OZ water

Meal six;
8 OZ chicken breast
.25 cups Brown Rice
16 fl OZ water

TOTALS (estimate);
KCl = 2300-2500
Fat = 48-52g
Carb = 135-150g
Protein = 225-240g
Sugars = 25-30g
Water = 122-128 oz or a gallon+

Chest, ABs

Peck Deck Flyes - (50×20) (70×18) (90×16)
Pushups - (BWx20) (BWx20)
ALT flat DB press - (70×10) (70×10) (60×12)
BB Bench - (135×8) (225×10) (225×10) (225×10)
Inclined BB Bench - (205×10) (205×10) (205×10)
Cable chest raisers - (40×14) (40×14) (40×14)
DB Flyes - (25×18) (25×18) (25×20)
Hanging Leg Raisers (SLOW) - (8) (8) (12) (12) (12)
Declined crunch (timed) - (2 mins) (2 mins)

CARDIO - 15 mins
(read post on cardio for info)

upper body burnout (1 min rests only)

Peck Deck Flyes - (130×20) (150×14) (150×14) (90×12)
ALT DB Chest Press - (70×10) (70×10) (90×10) (90×10)
Standing side ALT DB raises - (35×12) (35×12) (40×10) (40×10)
Standing overhead BB Press - (135×12) (165×8)
Standing BB curls - (95×10) (95×10) (95×10)
Rev grip Lat pulldowns - (165×10) (165×10) (180×10)
Lower Cable one arm curls - (50×10) (50×10) (40×18) (40×18)
Rope Pushdowns - (100×12) (120×10) (100×10)
FLat BB bench press - (225×12) (225×10) 135×30)

upper body burnout (1 min rests only)

Peck Deck Flyes - (130×20) (150×14) (150×14) (90×12)
ALT DB Chest Press - (70×10) (70×10) (90×10) (90×10)
Standing side ALT DB raises - (35×12) (35×12) (40×10) (40×10)
Standing overhead BB Press - (135×12) (165×8)
Standing BB curls - (95×10) (95×10) (95×10)
Rev grip Lat pulldowns - (165×10) (165×10) (180×10)
Lower Cable one arm curls - (50×10) (50×10) (40×18) (40×18)
Rope Pushdowns - (100×12) (120×10) (100×10)
FLat BB bench press - (225×12) (225×10) 135×30)

legs ( slower strict form)

Goblet Squat - (55×14) (55×10)
BB Squats - (135×10) (225×10) (275×10) (225×15)
Barbarian Squats - (45×12)
Rev BB lunge - (115×12) (115×12)
Leg Press - (180×20) (360×20) (720×20) (720×20)
Single Leg Extensions - (30×20) (30×20) (30×20)
Single Lying Leg curls -  (40×20) (40×20) (40×20)
Seated Calf Raises - (100×25) (100×25) (100×25)

Some of you asked me what i do for cardio so heres a little sample of what I do…

I do wind sprints mostly!
for example; (Treadmill @ 5% incline)

MPH/mins
4/1
10/.5
4/1
10/.5
4/1
12/.5
4/1
12/.5
5/1
8/1
5/1
8/1
3/1
6/2
2/2

DONE total time = 15 minutes!

AMAZING!