m3ntAl’s BodyBlog

Warmed up with 1×10 pushups, 135lb bench press 1×10

Bench Press: 5×5 180lb with 3minute rests in between sets

Incline Bench Smith Machine: 135lb 1×10, 155lb 1×10, 165lb 1×8, 175lb 1×10(listening to Pantera on this set)

Pec fly’s machine: 70lb 1×10, 75 1×10, 85 1×10, 90 1×8

Pushups: 1×10 (to failure)

Tricep pushdowns: SUPERSET 100lb 1×8, 95 1×9, 90 1×8, 85 1×8, 80 1×7, 75 1×8

Kneeling cable concentration  tri ext: 40lb 1×10, 45lb 1×8

Lying tri ext across face: 27lb db’s 2×8….imediately followed by…

Overhead tri ext: 55lb db 1×8 (to failure)

WOW! What a great fawkin leg day. I was going to do chest but everyone was on the bench like fly’s on shiet. I had no problem with that since I was feeling like working legs anyway.

Leg Press: 140 1×12, 160 1×12, 200 1×15

Single Leg extensions: 70lb 1×10, 80 1×10, 90 1×8

Leg extensions(to failure): 170lb 1×15

Leg curls: 100lb 1×12, 120 1×10, 130 1×8

Squats: 135 1×10, 225 1×10, 1×8

Calf Raises: 155lb 2×12

Alternate DB Raises: 25lbr’s 2×10, 30lb’rs 1×10, 35lbr’s 1×8

DB Preacher curls: 25lbr’s 1×8, 30lb’rs 1×6

Deadlifts: 185 1×8, 235lb 1×8, 255 1×6

Barbell Rows: 95 1×10, 105 1×8, 110 1×8

Assisted Chinups: 1×6, 2×5

One arm T-bar rows: 45lb Plate 1×8, 45 plate plus 10lb plate 2×8

Lat pulldowns: 100lbs 1×8, 110 1×8, 120 1×8

Side lat raises: 12lb DB’s 1×10, 17lb 2×8

Front delt raises: 17lb db 3×8

Standing db shoulder press: 32lb’rs 3×10

It went pretty well last night with my apprentice, Rob. I showed him the basic moves which I will get into detail later, and showed him how to execute each excercise with perfect form (needs a little more work but I think he got the idea).

We started off with some basic stretching. Then went on to 1×10 pushups, then 1×10 crunches, 1×10 leg raises. I have a bowflex at home so most of these following excercises were done on the it and I will note which one’s were.

Body weight squats with the bowflex squat bar, 1×20

Bowflex(BF) Lat pulldowns: 50lbs 1×10

BF Bench Press: 70lbs 1×10(on the 8th rep, the expression on his face told me the burn was there…NICE!)

DB Shoulder press: 12lb’rs 1×10 (he felt the burn on this one)

Bent over DB rows: 12lb’rs 1×10

DB Bicep curls: 12lb’rs 1×10

BF over head ext: 20lb 1×8(burn there as well)

DB lunges: 12lb’rs 1×10

Pushups: 1×10

Crunches: 1×10

Leg raises: 1×10

Now, I had him do this in a circuit. After this, he looks at me and say’s "WOW! how do you do this everyday". I told him that I don’t do this every day, I work different body parts each day and explained. Then I said "This is nothing compared to what is cming once you have prefect form". LOL…He gave me the deer in the headlights look. Too funny. I gave him a story by Henry Rollins talking about when he first started to lift, you Animals know what I’m talking about and you know who you are. He liked it.

If this goes on for the next 2-3 weeks, I’ll make him a member here and have him start his own blog……Peace

So, last night I’m eating dinner. My step son comes to me and ask’s me " YO, can I start working out with you?" Now before I get into this, you all need to know that this dude is lazy. He is 16yrs old and taking the trash out is a mission for him. He is about 5′5, 5′6 at 80+ lbs. He is skinny. I tried this with him before to no avail. Not once but twice. So, I looked him in the eye and asked "Why do you want to workout?" He said that there is this kid that is picking on him. He can take him on, but it’s the punks friends that he’s afraid of. This punk can’t fight without having his friends there.

So I tell him "You better be in this house at 6pm on the dot. Not 6:01 and not 6:15. 6pm. I am not going to look for you. If you’re not here, you are shit outta luck. You got it?" His face lit up and he said "yes sir". Now I know what some of you are thinking. This dude is gonna train him so that he can kick some ass. NEGATIVE! I know that’s what he’s thinking and I’m gonna get that shit out from his head. Violence does not solve anything, I know. I’ve been there and done that. I’ve won my share of fights along with loosing some. Who hasn’t.

I’m gonna teach him to use that anger with the iron. I am going to mold him into a perfect sculpture, that these kids won’t want to phuk with him ever. He doesn’t know what he’s getting into. I guess what you don’t know,  won’t hurt you. You all will be updated….

Bench Press: WARM UP 135lb 1×8; 180lb 5×5

Incline Bench Press: 135 1×8, 155lb 1×12, 165lb 1×10, 170 1×8

Pec dec fly’s: 75lb 1×10, 85lb 1×10, 90 1×8

Pushups to failure 1×13

Leg raises: 3×25

Crunches: 2×12

Stationary Bike: up hill 10minutes

Jogged for about 8 minutes non-stop

Since I hit a plateu on my bench, I’ve decided, after some extensive research, to start a 5×5 program.

Warm up with 45lb db flat bench press 1×10, 1×12 pushups 

Bench press: 175lb 5×5

Precher curls: 55lb 2×8, 65lb 1×6

tri pushdowns: 70lb 1×10, 80lb 1×8, 90 1×8

Alternate DB curls: 25lb 2×10, 30lb 1×8

Wrist curls: 15lb db 2×12

Single DB tri ext: 20lb DB 1×10, 25lb 2×8

Jogged incline on treadmile for 10minutes

I SO look forward to this day every week.

Single leg ext: 70lb 1×10, 80 1×8, 90 1×7

Lying single leg curls: 50lb 1×10, 60 1×8, 70 1×7

Leg Ext: 120lb 1×18

Lying leg curls: 100lb 1×20

Squats: WARMUP 155lb 1×10; 225 1×10, 275 1×5, 295 1×1, 305lb 1×2

DB Lunges: 25lbr’s 3×10

Body weight calf raises: 4×6

Standing Calf raises (Smith Machine): 135 1×12, 155 1×12

Man! I woke up this morning with a pain on my right shoulder. I thought it may have been from sleeping on it. Don’t know what it was from but I could barely do any shoulder work today. I think I’m gonna have to find a chiropractor or someone that could tell me what may be causing both of my shoulders to hurt. It’s not the same pain as my left shoulder.

Side lat Raises: 15lb’rs, 3×8

Arnold DB Press: 25lbr’s 1×10, 30lb’rs 2×10

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

Preacher Curls: 65 2×8, 70lb 1×6

Alternate DB Curls: 25lb 2×10, 30lb 1×8

And for shits and giggles: Leg raises 2×25

Jogged a mile in 12:15 minutes.

Deadlifts: WARMUP 135LB 1×10, 225lb 1×10, 245lb 1×8, 275 1×2

Assisted Pullups: 4×5

Seated Cable rows: 110 1×16, 120 1×15, 140 1×15, 150 1×18

One Arm DB Row: 45lb 3×8

Seated rows: 100lb 2×8, 110 1×7