m3ntAl’s BodyBlog

Bowflex workout

Bench press: 3×12, 3×10

Fly’s: 4×12

Floor press’: 50lb db’s 3×12, 2×10; added monster mini band behind back 3×10

seated Overhead tricep ext: 4×15

Hammer curls: ran the rack 7 sets

Pushups: to failure 2×32

Leg press: 150×15, 200lbs x20 (warm up)

Squats: 225×12, 275×10, 300×10, 315×8, 335×8 DOWNSET 225×20

Lying leg curls: 140lbs 4×10

Standing Calf raises: 4×12

Leg ext: 4×10

SLDL’s: 200lbs 3×10

Crunches: 3×30… 1 minute rest between sets

05/20

Lat pulldowns: wide grip 3×12

Swiss ball crunches: 4×30

Db front delt raises: 4×10

Side lat db raises: 4×10

Bent over side lat db raises: 3×10

CSR’s: 4×10

Seated barbell shoulder press: 115×12, 135×10, 145×10, 155×10

Preacher curls: 3×10

Standing e-z bar curls: 55lbs to failure x23

05/21 cardio 40 minutes

0530 cardio 35 minutes

Late afternoon session:

Bench: 135×12, 225 3×4 (wtf?) 205×7, 185×8, 135×14

Key press’: 50lb db’s 2×10, 55lbrs x10

Pec fly’s: 3×12

Resistance training: bench 155lbs of resistance 5×10, 210lbs 3×8

Standing DB press: 3×10, 1×12

Incline push ups: to failure x 23

Over head tricep extension: w/monster mini band to failure x37

25 minute cardio session 

Deadlifts: belt*from the floor: 225×10, 295×8, 315×8, 325 x6, 1×7

Facepulls: 2×15, 2×12

Leg curls: 130lbs 3×10

Barbell shoulder press’: 1×12, 2×10

BOR’s: 3×10

RDL’s: 2 to failure 155lbs

All the lights are on but there’s nobody home…..

0530 - cardio 30 minutes

Afternoon

Bench: barxwhatever, 135×12, 225 2×6, 1×7, 175×14 to failure

DB Press: 4×12 55lbrs

DB Flys: 3×10

Rope ext: 2×15, 1×12

Skull crushers: 2×10, 1×6(tri’s were fried by this time)

Leg raises: 2×20 SUPERSET

Swiss ball crunches: 3×20

Havent been blogging my sessions as of lately. Rest assured i pay my dues…

Squats: 135×12, 225×10, 275×10, 315×10

DB Shoulder press: 40lbrs x10 45lbrs x10, 50lbrs x10, 55lbrs x8

Lat pulldowns: 110×12, 120×10, 130×10, 140×10

CSR’s: wide grip 2×12, 1×10

Lying leg curls: 130lb 2×10, 140×8

bentover side lat db raises: 3×10

Early morning jog 5am 30 minutes 

Afternoon session: 

Bench: 135×12, 185×10, 205×10, 225×6, 200×9, 185×10

Incline Bench Press: 185 4×8 SUPERSET

Standing Shoulder press: 120lbs 3×10

Lat pulldowns (widegrip): 3×10 SUPERSET

Bent over side lat db raises: 3×12

Leg ext: 130lbs 3×14 SUPERSET

Leg raises: 2x to failure around 45-50 reps

Reverse grip curls: 3×12 SUPERSET

Rope ext: 120lbs 3×18