m3ntAl’s BodyBlog

Deadlifts: warm up 135lb 1×12, 185lb 1×10, 205lb 1×8, 225lb 1×6

Bent over two arm long bar row: 55lb 1×15, 65lb 1×12, 75lb 1×12

Reverse grip bent over barbell row: 95lb 1×12, 105lb 1×10, 115lb 1×10

Lat pulldowns: 55lb 1×12, 70lb 1×10, 75lb 1×10

One Arm DB Row: 37lb DB 3×10

Jogged for about 5 minutes to get the blood flowing.

Bench Press: 135lb warm up 1×12, 175lb 1×10, 185lb 1×8, 195lb 1×6

Incline Bench Smith machine: 135 1×10, 165 2×8

Pec dec fly’s: 27lbDB 2×10, 1×12

Incline DB Press: 47lbDB 2×10, 1×12

DB Pullovers: 32lbDB 2×12

Jogged for about 6 minutes…. 

Barbell Shoulder Press: 95lb 2×10, 105lb 2×8

Seated Side lat raises: 17lbDB 3×10

Bent over low pulley side lat: 20lb 2×10, 25lb 1×8

Barbell Shoulder shrugs: 135lb 3×10

Seated DB Shoulder Press: 27lbDB 3×10

Front DB Raise: 17lbDB 3×10

Standing DB upright row: 27lbDB 3×8

Preacher curls: 55lb 2×10(close grip), 2×10(wide grip)

Close grip bench press: 95lb 3×15, 105 1×15

Hammer curls: 32lbDB 3×10

Seated overhead ext: 42lbDB 3×12

Pulldowns: 65lb 1×12, 75lb 1×10, 85 1×8

Seated Alternate DB Curls: 27lbDB 3×10

Leg raises: 3×20

WOW!!! That’s all I have to say. Only 3 excercises for back today. Heavy weight, high reps and I kicked my own ass. Here’s what went on during my session:

Deadlifts: 155lb 1×12, 175 1×10, 195 1×8, 205 1×8

Bent over Two arm long bar row: 65lb 2×15, 85 2×15

One Arm DB Row: 32lb 1×15, 37lb 2×12

Brothers, this day kicked my ass. That was all I could do in 45 mintues. Downed a muscle milk shake and getting ready to go eat something. L8R

I decided to add biceps to my workout today just for shits and giggles…nah..not really.  just due to the fact that I may be taking tomorrow off, not that I want to but the wifey is complaining that I never eat lunch with her on her day off which happens to be Thursday’s. No jogging today since I’m tight on time. This is how it went.

Superset

Leg Ext: Warm up 100lb 1×12 Sets: 110 1×10, 120 1×10, 130 1×8, 140 1×8

Seated DB Curls: 27lbDb 3×10, 1×12

Leg Curls: Warm up 90lb 1×12, 100 2×10, 110 2×8 (last set I added to reps) I paused on this superset after the 2nd set was completed, then continued with the last two sets.

Smith Machine Squats: warm up 135lb 1×15; Sets: 185 1×10, 205 1×8, 225lb 1×6

Hammer curls: 27lb DB 2×10

Smith Mach Calf raises: 135lb 2×12, 1×15

Standing EZ curls: 45lb 1×15, 55lb 1×12, 65lb 1×10

 Downed a muscle milk shake and I am going to eat some chicken mulash or however it is that you say or spell it. Wifey tried to make chicken stew and it came out too dry.

Yes it was and was it a fawking great workout day.

Jogged 1 mile in 12:05minutes

Standing Barbell Military Press: 75lb 1×12, 85lb 1×10, 95lb 1×10, 100lb 1×10(Failure, what a  burn)

Front two DB Raise: 17lbDB 2×8, 1×10(last set)

Seated Side lat raises: 17lbDB 2×10, 1×12(last set)

Bent over low pulley side lat: 25lb 3×10

DB Shruggs: 47lb 2×10

Downed a muscle milk shake. Have not eaten yet. Im’a eat in about 10 minutes though.

I was debating if I would workout chest or shoulders today. I got to the gym and there was not many people in there, like there was the beginning of the year. They must have felt the sweet pain of physical activity and decided to opt out from their new years resolution. Oh well, too bad for them.

Jogged 1 mile in 12:09 minutes

Bench Press: 145lb 1×15, 165lb 1×10, x 175lb 1×8, 185lb 1×5

Incline DB Bench Press: 47lb DB’s 3×10

Pec Dec Fly’s: 27lb DB 1×10, 32lbDB 2×8

Leg Raises: 2×20

Push ups: 1×40(burn)

I downed a muscle milk shake and ate some steak with brocoli and brown rice.

One of favorite days, next to leg day. It was a pretty fawking good day at the gym today. I’m improving on my cardio…somewhat.

Jogged 1 Mile in 11:55minutes

Preacher EZ curls: 55lb 2×10

Standing EZ curls: 65lb 2×10

Kickbacks: 55lb 1×6, 45lb 2×8

Close Grip Bench Press: 65lb 1×15, 85lb 1×12, 95lb 1×12

Seated Alternate DB Curls: 27lbDB 3×10(felt the burn on the last set)

Cable pushdowns: 55lb 1×10, 65lb 2×8

One arm overhead ext: 22lbDB 2×8(I felt the burn on this hence the low reps)

Lying across face tri ext: 22lbDB 2×8(burn baby burn)

Hammer Curls: 27lbDB 2×10, 1×15

Concentrated DB Curl: 32lbDB 2×6

Today was a great fawkin’ day…in the gym that is. It was my leg day and I also did some shoulder work. Here’s the scoop…

Leg Ext: 100lb 1×12, 110lb x10, 120lb x 10, 130lb x 10, 140lb x8

Leg Curls: 90lb 1×10, 100lb 2×10, 110 1×8

DB Shoulder Press: 32lbDB 4×10

The last three excercises were done in a circuit training kinda way, back to back with minimal rest time.

Smith machine squats: 135lb x 12, 185lb 1×10, 205lb 1×8

One arm side laterals: 17lbDB 3×10

Power partials: 22lbDB 3×8

Leg Presses: 110LB 1X12, 120LB X 12, 130LB X 10, 140LB X 10, 150LB X 10

Calf raises on smith machine using a step block: 135lb 3×12

Sit ups: 2×20

Downed a muscle milk shake and ate some fried chicken(without the skin).