losturmind03’s BodyBlog

 Here is my new workout, started seeing major results in just weeks time…..just sharing the wealth!!!

Mon: Chest + Abs
Incline dumbell press: Sets: 4 Reps: 12,10,10,8
Decline dumbell press: Sets: 4 Reps: 12,10,10,8
Bench Dumbell press:   Sets: 4 Reps: 12,10,10,8
Cable Cross over:      Sets: 3 Reps: 12,10,8
Machine fly:           Sets: 3 Reps: 12,10,8
Standard situps:       Sets: 3 Reps: 15,15,15
Reverse Crunch:(bench) Sets: 3 Reps: 15,15,15
Trunk rotation:        Sets: 3 Reps: 15,15,15

Tues: Arms
Seated dumbell curls:  Sets: 4 Reps: 12,10,10,8
Barbell curls:         Sets: 4 Reps: 12,10,10,8
Hammer curls:          Sets: 4 Reps: 12,10,10,8
Two arm cable curls:   Sets: 4 Reps: 12,10,10,8
Incline tricep ext:    Sets: 4 Reps: 12,10,10,8
Overhead rope ext:     Sets: 4 Reps: 12,10,10,8
Bench overhead ext:    Sets: 4 Reps: 12,10,10,8

Wed: Legs
Squat:                 Sets: 4 Reps: 12,10,10,8
Leg press:             Sets: 4 Reps: 12,10,10,8
Leg extension:         Sets: 4 Reps: 12,10,10,8
Seated leg curls:      Sets: 4 Reps: 12,10,10,8
Lying leg curls:       Sets: 4 Reps: 12,10,10,8
Seated calf raise:     Sets: 3 Reps: To failure
Donkey calf raise:     Sets: 3 Reps: To failure
Standing calf raise:   Sets: 3 Reps: To failure

Thurs: Back + Abs
Wide grip pulldown:    Sets: 4 Reps: 12,10,10,8
Seated Row:            Sets: 4 Reps: 12,10,10,8
Straight arm pulldown: Sets: 4 Reps: 12,10,10,8
Close grip pulldown:   Sets: 4 Reps: 12,10,10,8
Hanging leg raise:     Sets: 3 Reps: 15,15,15
Reverse Crunch:(bench) Sets: 3 Reps: 15,15,15
Trunk rotation:        Sets: 3 Reps: 15,15,15

Fri: Shoulders + Traps
Overhead dumbell press:Sets: 4 Reps: 12,10,10,8
Seated dumbell lat:    Sets: 4 Reps: 12,10,10,8
Reverse peck fly:      Sets: 4 Reps: 12,10,10,8
Barbell shrug:         Sets: 4 Reps: 12,10,10,8
Dumbell shrug:         Sets: 4 Reps: 12,10,10,8

Sat + Sun: Rest

(Cardio: 15-20 mins everyday after workout)

Its time to take avantage of todays technology.  Right now i’m managing my caloric intake with a pen and piece of paper because my palm doesn’t sync with excel on my home pc.  Does anyone have a good excel template (such as this one: http://www.nzbb.co.nz/tools/diet_template.xls) so that i can manage my caloric intake a little better??