UNLEASH THE BEAST WITHIN

Finally the holidays are over and it’s a new week, gettin back on track feels good

Monday January 7

Chest/Traps/Calves

All Exercises are written “Reps x Weight”

DB Flat Bench(per hand)
8×90
8×100
8×110

DB Incline Bench(per hand)
8×50
8×60
8×70

Cable Crossover
8×110
8×130
8×150

Hise Breathing Shrugs
8×330
8×350
8×370

DB Shrugs(per hand) Held 6 inches from body
8×110
8×110
8×110

Good Mornings
8×80
8×80
8×80

DB One Legged Calf Raises
20×50
20×50
20×50

Seated Calf Raises(smith)
15×350
15×370
15×390

All muscles are flexed at the peak of each exercise as well as using Supersets to cut down on the time spent lifting, but i for the most part superset different muscles.

Monday Dec 31

Biceps/Triceps/Abs

All Exercises are written “Reps x Weight”

Incline Hammer Curls(per hand)
8×30
8×40
8×50

One Arm Cable Curl(per hand)
8×40
8×50
8×60

BB Curl
8×100
8×120
8×140

One Arm Cable Tricep Extension(per hand)
8×50
8×60
8×70

Tricep Pushdown(v-bar)
8×125
8×135
8×145

Tricep Ropes
8×80
8×90
8×100

Weighted Decline Crunches
Decline Oblique Crunches

All muscles are flexed at the peak of each exercise as well as using Supersets to cut down on the time spent lifting, but i for the most part superset different muscles.

Typically i should have done legs with a day of rest between back and legs but the Holidays are messing me up and i needed a quicker workout today so i did an arm workout, whew arms are toast after back and shoulders yesterday and now bi’s n tri’s today.

Saturday Dec 29

Chest/Traps/Calves

All Exercises are written “Reps x Weight”

DB Flat Bench(per hand)
8×80
8×90
8×100

DB Incline Bench(per hand)
8×50
8×60
8×70

Cable Crossover
8×110
8×130
8×150

Hise Breathing Shrugs
8×310
8×330
8×350

DB Shrugs(per hand) Held 6 inches from body
8×90
8×90
8×90

Good Mornings
8×70
8×70
8×70

DB Calf Raises(per hand)
20×50
20×50
20×50

Seated Calf Raises(smith)
12×320
12×340
12×360

All muscles are flexed at the peak of each exercise as well as using Supersets to cut down on the time spent lifting, but i for the most part superset different muscles.

The holidays are seriously messing up my workout schedule…

Had to skip Friday because of some serious stuff that went on with my Dad at the hospital, work being insanely busy and having to miss half the day due to my father. Then breaking a tooth at the hospital luckily getting an emergency appt. at the dentist, to getting caught in a 10 mile traffic back up on the parkway on my way to the dentist which took me 2 freakin hours to go one exit.

Saturday Dec 22

Quads/Hams/Calves

Still nursing a knee injury back to health…gonna take some time

All Exercises are written “Reps x Weight”

Barbell Smith Squat- 8×100/8×100/8×100
Leg Extensions- 8×180/8×200/8×220
Vertical Leg Press(Smith)- 8×220/8×240/8×260
Plie DB Squat- 8×80/8×80/8×80

Lying Leg Curls- 8×70/8×80/8×90
Single Leg Cable Kickbacks- 8×40/8×50/8×60

Smith Calf Raise- 12×380/12×390/12×400
Donkey Calf Raise- 12×220/12×240/12×260
Calf Machine Press- 12×270/12×280/12×300

All muscles are flexed at the peak of each exercise as well as using Supersets to cut down on the time spent lifting, but i for the most part superset different muscles.

Back/Shoulders/Abs

All Exercises are written “Reps x Weight”

Lat Pulldown(Triangle Chin Bar)- 8×190/8×210/8×230
Pulley Row(Lat Straight Bar)- 8×240/8×250/8×260
Bent Over DB Rows- 8×90/8×100/8×110(per hand)

Seated DB Press- 8×40/8×50/8×60(per hand)
DB Front Lateral- 8×10/8×20/8×30(per hand)
Rear Cable Lateral- 8×90/8×100/8×110

Weighted Decline Crunches
Hanging Leg Raises
DB Side Bends

All muscles are flexed at the peak of each exercise as well as using Supersets to cut down on the time spent lifting, but i for the most part superset different muscles.

Forgot to add in the supps i’m currently taking so here they are…

Now-Adam(Multivitamin)
Now-Omega 3(fish oil)
Now-CLA Extreme
Now-Glucosamine & Chondroitin Plus MSM
BSN-Syntha 6(Whey Protein)
Universal-Torrent(Post Workout Shake)
Xtreme Formulations-Ultra Peptide(Casein Protein before bed)

On to the workout

Wednesday Dec 19

Chest/Traps/Calves

All Exercises are written “Reps x Weight”

Flat Bench BB- 8×210/8×230/8×250
Incline Bench BB- 8×170/8×190/8×210
Pec Deck- 8×140/8×160/8×180

Hise Breathing Shrugs- 8×300/8×320/8×340
DB Shrugs- 8×80/8×80/8×80(per hand) Held 6 inches from body

DB Calf Raises- 20×50/20×50/20×50(per hand)
Seated Calf Raises(smith)- 12×330/12×350/12×370

Good Mornings- 10×60/10×60/10×60

All muscles are flexed at the peak of each exercise as well as using Supersets to cut down on the time spent lifting, but i for the most part superset different muscles.

Hello Everyone! I hope you all are doing well. So i decided to copy over my log from another forum to keep track on here as well. Although this is probably a poor time to be starting one, I’ll do it anyway and try and keep it up to date. My workouts have suffered lately because of serious problems going on with my dad, I will post my myspace blog below just to let you all know, as well as a few injuries I’ve suffered, one to my right shoulder and one to my knee so the weight has been dramatically decreased until I’m back to health.

A few things I’d like to let you know about my workouts. I workout at home, alone because my workout buddies gave up on me, I also have a decent amount of equipment to use, however I put my purchase of a leg sled on hold until I move, one less heavy ass thing to be luggin around ? All of my exercises are done with free weights, even if I’m using the pulley system on my machines it’s all free weight, no selectorized stacks. I also improvise a lot when doing certain exercises, for example, I don’t have specific calf machines, but I use the smith machine for a lot of my calf exercises, built specific boards to put my feet on. I also have a treadmill and a recumbent bike for cardio although it’s not one of my favorite past times…bleh 

Okay so recently because I’ve missed some time and with my injuries I’ve gone back to a 4 day split routine. I tend to add supplemental exercises to help work on parts that I see lagging behind.

My Schedule:
Day 1- Chest/Traps/Calves
Day 2- Back/Shoulders/Abs
Day 3-Quads/Hams/Calves
Day 4- Bicep/Tricep/Abs

Before & Close to what i look like now

Below is the blog about my Dad I have on my myspace page.

Hey Everyone. I just wanted to let some people know what’s been going on with my Dad and why i’m all over the place lately.

Now you may or may not know that some years ago my Dad was diagnosed with Diabetes, and has been struggling with it and other complications/problems that stemmed from it, some of which includes arrhythmia, sleep apnea, higher blood pressure, very bad leg wounds amongst other things. So as you can see, it’s not all that great.

He’s been in and out of the hospital since he was diagnosed but this year it seems things have taken a turn for the worse. He’s been in the hospital 3 or 4 times for extended periods of time. A new symptom showed up this year about 6 months ago. He had dementia, wasn’t making any sense, so he was put into the hospital. It turned out to be high levels of CO2 in his system and was brought back to normal levels over time, however it intensified other problems. He had to have a catheter put during which he flat lined a total of 3 times. Now moving forward from then to the most recent time he went in, he displayed the same symptoms in the beginning with the dementia. Those somewhat died out while he was there, however his wounds on his legs had to be seriously treated, almost to the point where gangrene set in, but luckily was caught before that stage. He also had to have a pacemaker put in because of heartbeat irregularities, and was given anti-despressants on top of everything.

Now about 2 1/2 weeks ago he was released, was home for a total of 4 days, fell twice and had to be brought back to the hospital because he had no strength in his entire left side of his body. He still remains there. Unfortunatly we have no updates as to why the left side is weak and the Dementia has come back full force. I learned that they wanted to shift him to the psychiatric floor for observation but last night he had some sort of seizure and the rapid response team had to be sent in to work on him.

As of today i have no information as to what is going on and/or why.

So there you have it, what’s been going on with me and mine. Now i don’t know what to think or believe any more, i lost my faith almost 10 years ago and really don’t know where i stand with it, i don’t have the time to think about that now or find the belief, it’s just too much all at once ya know. But i ask you a favor, if you can keep my Dad in your thoughts, and if it is in your beliefs to pray, could you or would you do that for me, for my Dad? He’s very religious and believes strongly so i know it would mean a lot to him.
Thanks for taking the time out to read this. I wish you and yours the very best over the Holidays. Be Safe, be Happy, and Enjoy the life you have with everyone close to you!
-Joe