Rex non potest peccare

http://www.bblex.de/en/calc/j7folds.php

http://www.figurecoach.com/figure/dieting.html

http://www.stumptuous.com/

http://www.bodybuilding.com/fun/layne27.htm

http://www.biolayne.com

http://franco_j.tripod.com/bcbbpodvid.html

http://eastcoastmuscle.com/precontestdiet.htm

http://www.linear-software.com/online.html

http://www.burnthefat.com/natural_bodybuilders_diet.html

http://www.bodybuilding.com/fun/jeff4.htm

Sometimes I forget these so I’m keeping track:

BACK

• Bent over DB straight arm raise, from perpendicular to floor to parallel
• Pullups, pull to either side
• Rows facing in on incline bench (rear delt flyes here too)
• 5-10-15 weighted pull-ups; lat pulldowns, D-ring cable lat pulldowns
• Bent over DB straight arm raise, from perpendicular to floor to parallel
• Waiter serving dumbbells
• Bug 8-3-3 close grip lat pulldowns
• One arm lean D bar cable pulldowns
• Behind the neck pullups with legs on bench in front for self-spot

CHEST:

• Incline cable flyes on yoga ball
• Lie on bench with shoulders off the side; one arm DB flyes from floor to ceiling
• Decline push-ups, feet on yoga ball, hands on flat side of bosu
• Leaning one arm flye: like leaning lateral raise except arm comes inwards
• 1-arm pushups on smith machine
• Jump pushups alternating sides onearm on, one arm off step
• 12, 6, 12, 6 weight a @ 12, weight a + 10lbs @ 6
• 20 20 20 20–45 degree french press, close grip BP, bench dips with bent knees + 25lb plate on lap, bench dips with bent knees (no weight)
• Partner pushups up to 8 (1, 1; 2, 2; 3, 3; etc and back down)
• Decline push-ups, feet on yoga ball, hands on flat side of bosu
• Leaning one arm flye: like leaning lateral raise except arm comes inwards
• Pushups, legs on bench, jump hands from floor to dumbbells and back
• Lower pec cable crossover (from side to straight down in front) superset with close grip pushups on bench
• Drop-the-bench sets: same weight incline DB bench press for 7 sets, dropping the bench 1 notch to decline it each time

TRICEPS

• Incline DB kickback

BICEPS

• Decline DB curls superset w seated barbell curls
• Partner tradeoff decreasing reps, 10 to 1
• Towel unilateral curls

DELTS

• Partner resistance side laterals
• Superset side and top grip front raises with plate

QUADS

• Leg press on Smith machine
• Weighted step-ups
• Lunges, skip in between
• Shifts left to right in lunge/squat position
• Anterior tibialis on ham curl machine
• Side plank and leg lift (side plank supported by elbow or arm, knee or foot; opposing hand on hip; opposing leg performs the lift)

HAMS

• Smith machine unilateral Romanian deadlifts
• Partner resistance negative leg curls

I’ve tried one-legged deadlifts before with cables and dumbbells; I think they’re great for the hams and stabilizers, but yesterday I tried them on the Smith machine and I got better isolation on the hams.  I also got a better stretch from arabesque-ing the nonworking leg.

Monday I started AM cardio with my main training partner.  So:

Monday, 6AM: 40 minutes cardio.  PM workout: delts/traps/hams

Tuesday, 6AM: 40 minutes cardio.  PM workout: back/rear delts

Wednesday, PM workout: quads/abs/lower back, 40 minutes cardio

Thursday, 6AM: 1 hour cardio.  PM workout: chest/calves