mdwafnj2007’s BodyBlog

20080927 - Shoulders / Traps

1320-1430

142 lbs

Barbell Military Press

10 x 95

10 x 115

8 x 135

Barbell Shrug

10 x 135

8 x 225

6 x 300

8 x 225

Standing Low Pulley Deltoid Raise

10 x 30

10 x 40

8 x 40

Low Cable Pulley to Neck

10 x 100

10 x 120

10 x 140

Cable Internal Rotations

10 x 40

10 x 60

8 x 80

Dumbbell Shrugs

10 x 40

8 x 45

6 x 50

Front Cable Raise

10 x 30

10 x 40

6 x 50

Seated Dumbbell Military Press

10 x 40

10 x 40

10 x 40

 

 

20080926 - Back / Lats

2030-2200

143 lbs

Wide Grip Pullups

5 x 5 (warmup)

One Armed Chinup

1 x 10, 2 x 5 

Wide Grip Cable Pulldown

10 x 100

10 x 140

8 x 160

Close Grip Cable Rowes

10 x 100

10 x 120

10 x 140

One Hand Cable Pulldowns

10 x 70

10 x 80

8 x 90

Wide Grip Cable Rowes

10 x 100

10 x 120

10 x 140

One Arm Dumbbell Rowes

10 x 70

8 x 90

5 x 105

Rocky Pullups - 4 x 8

Close Grip Pulldowns

10 x 120

8 x 140

6 x 160

4 x 180

4 x 200

Wide Grip Pullups supersetted w/ Close Grip Chinups

3 sets of 5 pullups immediately followed by 5 chinups

 

 

20080924 / 2100-2230

Chest / Bi’s / Tri’s

143lbs

Bench Press Triple Threat (my little nickname for this one; warmup)

Close grip bench - 5reps x 135lbs

Medium grip bench - 5reps x 135lbs

Wide grip bench - 5reps x 135lbs

NOTE: These 3 are supersetted without rest in between in each grip for a total of 3 sets

Standing EZ Bar Curls

15 x 40lbs (warmup)

10 x 60lbs

10 x 80lbs

21’s with 40lbs (strict and slow)

Decline Bench Press

10 x 135

10 x 185

15 x 135

EZ Grip Bar Cable Tricep Press

5 x 60 palms down grip

5 x 60 reverse grip

5 x 70 palms dow grip

5 x 70 reverse grip

5 x 80 palms down grip

5 x 80 reverse grip

EZ Grip Bar Cable Curl

5 x 50 palms up grip

5 x 50 reverse grip

5 x 60 palms down grip

5 x 60 reverse grip

5 x 70 palms down grip

5 x 70 reverse grip

NOTE: The EZ grip bar cable press and curl are done in 3 sets of 10 reps, switching grip at the halfway mark.

Flat  Bench Dumbbell Press

NOTE: I put a twist on these also.  I start light on this one, because it gets heavy real quick.  Start with the DB’s in the up position in a hammer grip. Bring them down in a normal press (to the sides of the chest), on the return to the up position, end them in a hammer grip (palms facing each other). Bring them down to the middle of your chest in the hammer grip, then return to the up position.  Continue alternating between a normal press and the hammer grip press for 10 total reps (5 reps each hand position).

10 x 40

10 x 50

10 x 60

One Hand Cable Curls

10 x 30

10 x 35

10 x 40

One Hand Cable Tricep Presses

10 x 25

10 x 30

10 x 35

Dumbbell Straight Arm Pullovers

10 x 50

10 x 60

10 x 70

Hammer Grip Pullups

10 x bodyweight

10 x bodyweight + 10

8 x bodyweight + 25

Tricep Dips

20 x bodyweight

10 x bodyweight + 45

8 x bodyweight + 90

 

 

 

 

 

20080923 / 1500-1615
ABS
143 LBS

FORMAT: REPS X WEIGHT (UNLESS OTHERWISE NOTED)

AB MACHINE-          20X60 (WARMUP)
CABLE CRUNCHES- 10X80
                      
       10X100
                      
       10X120
                      
       10X140
CABLE TWISTS-  10X60(EACH SIDE)
                      
   10X70(EACH SIDE)
                      
   10X80(EACH SIDE)

NOTE: With the cable twists, I use a cable machine with the grip at about chest height.  I stand with my side to the machine, grab a single handle with both hands at arms length, and rotate my body until my hands are at the opposite side of my body.  I explode (smoothly) through the positive, and then return slowly on the negative.

SIDE BENDS-     10X45(EACH SIDE) X3 SETS
LEG RAISES-      20X0
                      
  10X10
                      
  10X15
                      
  10X20
                      
  20X0
FLUTTER KICKS/LEG RAISES- 3 SETS OF 15SEC FLUTTERS/15SEC RAISES/15SEC FLUTTERS/15SEC RAISES

CABLE AXE CHOPS- 10X40

                      
        10X60

                      
        10X80

NOTE: These are pretty much the same as the cable twists.  The only difference is you’re starting with the handle at the top of the cable machine and pull it at arm’s length around your body and end up at around knee height. 
TWISTS WITH WEIGHTED BAR ON SHOULDERS-  15LB BAR X 1 MIN
                      
                                                 20LB BAR X 1 MIN
                      
                                                 25LB BAR X 1 MIN

NOTE: With the bar twists, I place the bar across my shoulders similar to when you do squats.  I twist to one side, trying to rotate my body almost to the point where I’m looking behind me.  Then I twist to the other side doing the same thing.  I try to get a good stretch, and then really flex the abs as I twist back around.