rj1965’s BodyBlog

Mondays:

 

Morning

Chest/Back/Abs

 

Bench Press                       
      3 sets x 12

DB Incline Press                       3 sets x 12

Cable Crossover                      3 sets x 12
Decline Press                   Â
 Â Â Â Â Â Â Â  3 sets x 12
 

Wide Grip Pulldowns                3 sets x 12

Narrow Grip Pulldowns            3 sets x 12       

Seated row                    Â
 Â Â Â Â Â Â Â Â Â  3 sets x 12                               

One arm DB row                    Â
  3 sets x 12

 

Ab crunches                  
           200 reps
Running                  Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  30 min.

 

Tuesday: Shoulders, Biceps, Triceps

 

DB Shoulder Press                   3 sets x 12

DB Side Lat Raise                    3 sets x 12

Reverse Pec Dec                    Â
  3 sets x 12

 

DB Curl                    
               3 sets x 12

Preacher curl                    
        3 sets x 12

Hammer DB  curl                   
  3 sets x 12
 

Close grip bench press  3 sets x 12

Rope pushdown                  
     3 sets x 12

Tricep arm extension mach.       3 sets x 12

 

Spinning class                   Â
 Â Â Â Â Â Â  45 min.

 

Wednesday:     Cardio only (morning)

 

Ab crunches                  
           200 reps
 

Thursday: Legs

 

Squats                   
                   3 sets x 12

Leg Press                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â  3 sets x 12

One leg Hack Squat                 3 sets x 12

Lying Leg curl                    
       3 sets x 12

Seated Leg curl                    
    3 sets x 12

Stiff leg deadlift             3 sets x 12

Calf Raise                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â  3 sets x 12

Seated Calf                    
          3 sets x 12
 

Spinning class

 

Friday (see Monday)

 

Saturday: Cardio only

 

Sunday – Off everything

So where has everyone been? lol

New year, same goals, new goals and new motivation.

I have an online support group to help me get ready to compete at the Sandra Wickham Fall Classic show in Nov. 2008 in the Vancouver, B.C. area.  We’ll see how that goes as I have a long way to get ready for that.

I have some new professional and personal goals to achieve as well and a great body and energy will go along way to realize all my goals.

I’ll be at the 2008 Arnold with my family, so hope to see some people there!

Look for new pix of me on here soon.

R.J.