mrdead’s BodyBlog

Friday was cardio and abs with the Puppy Power walks…
Saturday was Puppy Power walks with a trip down to Oregon to see Rage do some serious damage at the NPC Oregon Bodybuilding Championships…
Now we get to Sunday… I promised insanity, so it’s time to deliver…
Started off with a 3 mile Puppy Power walk with the 30 lb vest, wearing a sweatshirt and sweat pants… Followed by 4 hours of mowing lawn in the same attire… (For those of you that don’t know… I live on a hillside with a 45-60 degree angle… I have an acre…)
Followed by my workout…
Arms:
REAR DELTS:
Seated high cable row:
5 sets of 15 at 80
Reverse cable crossover:
1 set of 20 at 40
3 sets of 10 at 50

BI’s:
Rope Hammer Curl:
1 set of 20 at 60
1 set of 15 at 70
1 set of 10 at 80
1 set of 8 at 100
BB curl:
1 set of 20 at 50
3 sets of 21’s at 40
Incline DB curl:
5 sets of 15 at 35
High cable curls:
1 set of 20 at 40 (per side)
3 sets of 12 at 50

Tri’s:
"V" bar pressdowns
1 set of 20 at 100
1 set of 15 at 110
1 set of 10 at 120
1 set of 8 at 150
Rope pressdowns
5 sets of 15 at 80
Seated Dip Machine:
1 set of 20 at 200
3 sets of 10 at 250
One arm pressdowns
5 sets of 15 at 40

Mini Chest: (Just to get the blood flowing there)
Decline DB BP:
1 set of 15 at 45 per side
Incline DB BP:
1 set of 15 at 40 per side
Pec Deck:
1 set of 15 at 90

Abs:
Machine crunches:
3 sets of 30 at 80
Hanging leg raises:
3 sets of 30
Crunches:
3 sets of 30

Dreadmill:
30 min incline of 7 and speed of 4

1 session of 1 hr of Puppy Power walking…

I was SPENT!!!!!!!!!!