Joe DeMattio —100% Natural

Chest & Abs

Peck Deck Flyes for warm up - (70×20) (90×20) (100×20)
Inclined BB Bench - (135×12) (205×8) (205×8) (185×10) (135×16)
Flat BB Bench - (135×20) (225×8) (205×10) (185×12) (135×16)
Cable Crossovers - (60×14) (70×12) (60×14)
Cable Chest Raisers - (40×16) (40×16)
DB Pullovers - (70×10) (8×10) (90×10) (90×10)
Pushups - (Failure) (Failure)
Hanging leg raisers w/ arm straps - (sides 20) (ceiling kicks 12) (straight out 14) (sides 30)

CARDIO = 20 mins ( bumped my 45 sec sprints to 10.5 mph

Okay today sucked.. I thought that I could squeeze in a leg day today but it didn’t turn out how I wanted it to. I woke up with a horrible headache and it stayed with me all day. My leg workout only lasted about 20 mins until I was so dizy I had to leave.. What a waste of a day… Anyways this is all I could get done..

Leg extensions - (50×20) (60×20) (70×18) (100×14)
Leg press - (540×20) (540×20) (720×20) (810×14)
Squats - (135×20) (225×18) ……. Then I HAD to leave…

Okay Im home and ready to kick it into high gear for 2009. This is going to be a huge year for me. anyways this is what i did throughout my vacation.

(Read my last post)
then read this one

I just rotated the last workout with this one every other day..

Arms & Abs

ALT DB Curls - (40×12) (45×10) (50×10)
Inclined DB Curls - (30×12) (35×10) (40×8)
1 Arm Preacher Curls - (25×12) (30×10) (40×10)
Hammer Curls - (30×12) (40×10) (30×12)
21’s - (25’s) (30’s)
Triceps Extensions - (25×12) (30×12) (40×10)
Triceps Chest Press - (50×20) (50×25) (50×25)
Kickbacks - (35×10) (35×8) (35×8)
Dips - (Failure) (Failure) (Failure)
DB Wrist Curls - (25×25) (25×25) (25×25)
Side Planks with crunch - (25) (25) (25)
Leg Raisers -  (25) (20) (18)
V-ups - (25) (25) (25)

I also did a cardio routine just about every other day as well… wind sprints for 20-25 mins!