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leg press: 1 set of 10 w/ 5 45# plates each side, 1 set of 10 w/ 6 45# plates each side, 1 set of 10 with 6 45# plates each side plus 25# weight each side

E.Z. curl bar: 1 set of 20 w/ 25# each side, 1 set of 15 w/ 35# each side, 1 set of 10 w/ 45# each side

rear lunges on smith machine: 1 set of 10 each leg of 135#, 1 set of 15 (5 each leg) of 185#, 1 set of 10 ( 5 each leg) of 205#

10 diferent calf exercises in between these sets and throughout the workout.

a few different abdominal work outs in the end and forearm exercises in the end too.

70# decline dumbell presses 3 sets 15

1 set of 20 of 50# dumbell alternating curls, 2 sets of 10 reps of 60#

forward dumbell raises with 30# 2 sets of 10, 1 set of 10 w/ 35#

kneeling rear dumbell extension 1 set of 10 w/ 30#, 1 set of 10 w/ 35#, 1 set of 10 w/ 40#

sitting reverse dumbell flies 1 set of 15 w/ 15#, 2 sets of 15 w/ 20#, 1 set of 10 w/ 35#

5 different sets of abdominals

3 sets of 10 w/ 70# dumbell pullovers lying down

3 sets of 25 w/ rubber bands of preacher curls

1 set of 30# 10 x’s straight arm dumbell extension, 1 set of 10 w/ 35#, 1 set of 15 w/ 25#

1 set 35# of 15 kneeling dumbell kickbacks, 1 set of 10 w/ 40#, and 1 set of 10 w/ 45#

3 sets of 10 w/ 45# dumbell, straight leg dead lifts

i missed a few workout posts this last week, i still got the workout done but didnt get a chance to post. am about to go out to sea for 2 months next week, so i will be keeping this updated a lot better.

incline dumbell press: 2 sets 75# 10 x’s 1 set 80# x’s

modified dumbell hammer curls: 2 sets 45# 15x’s, 1 set 50# 10x’s, 1 set 35# 20x’s

forward dumbell raises: 1 set 25# 10x’s, 2 sets 30# 10x’s

behind head dumbell extension: 1 set 25# 15x’s, 1 set 30# 15x’s, 1 set 35# 10x’s, 1 set 20# 20x’s

lat pulldowns: 2 sets 125# 15x’s, 1 set 137.5# 13x’s, 1 set 65# 20x’s

approximately 20 minutes of ab workout

 pec flies on machine: 1 set 110# 10x’s, 1 set 130# 10x’s, 1 set 150# 10x’s

sitting concentration curls (w/ dumbells): 1 set 45# 10x’s, 2 sets 50# 10x’s, 1 set 35# 20x’s

outward cable raises: 2 sets 17# 10x’s, 1 set 12# 15x’s, 1 set 5# 20x’s

straight bar tricep pushdowns: 1 set 52# 30x’s, 1 set 62# 25x’s, 1 set 72# 16x’s

reverse dumbell flies: 2 sets 20# 10x’s, 1 set 25# 10x’s, 2 sets 15# 10x’s

finished with abs and strectching.

duration of approximately 2 hours.

smith machine rear lunges: 

2 sets 135# 10 x’s

1 set 155# 10 x’s

leg press:

1 set 470#(plus sled) 10x’s

2 sets 560#(plus sled) 10′x each

other:

calf raises

3 sets of dumbell preachers

3 sets of e.z. curl bar preachers

abdominals

duration: approximately 100 minutes

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