sizzahanz’s BodyBlog

Pullups 2 x 10

T-Bar Rows 15(135lbs) 12(160) 10(180) 8(205) 8(180)

DB Rows 12(110lbs) 10(115) 10(120)

Reverse Pulldowns 8(170lbs) 10(150) 10(150) 10(150)

Low Cable Rows 7×12 (140lbs) 30 sec rest periods

ALt. DB Curls 12(35lbs) 10(45) 8(50) 8(55)

Preacher Curls 7×12 (45lbs) 30 sec rest periods

Horizontal Calf Machine 20(220lbs) 20(270) 20(320) 20(320)

Standing Calf Raises 4 x 15(120lbs)

Incline Hammer Press 15(150lbs) 12(170) 10(190) 8(250)

Incline DB Flyes 12(55lbs) 10(60) 10(60) 8(70)

Hammer Press 10(240lbs) 10(240) 8(250) 8(250)

Pec Deck Flyes 7×10-12(80lbs) 30sec rest periods

Overhead Triceps Presses 15(50lbs) 15(60) 15(70) 12(90)

Tricep Extension Machine 7×12 (130lbs) 30 sec rest periods

First of all, I’m happy to report I dont have a hernia. After my back workout on Friday, I was feeling some pain in my lower abdomen and groin. It continued for part of yesterday, but was nonexistent last night during my shoulder workout and today..anyway, I decided to take it relatively easy on the weight for today’s leg workout.

Leg extensions 20(70lbs) 15(110) 15(120) 12(150)

Leg Press 10(350lbs) 10(350) 12(370)

Squats (full depth) 4 x 10(225lbs)

Hack Squats 7×12 (120lbs) 30 sec rest periods

Lying Leg Curls 15(70lbs) 15(80) 12(90) 10(120)

Stiff Legged Deadlifts 3 x 10(95lbs)

Seated Leg Curls 7×12-15(80lbs) 30 sec rest periods

Seated Calf Raises 15(90lbs) 15(115)  15(125) 10(135)

Standing Calf Raises 10(240lbs) 10(240) 12(240)

Donkey Calf Raises 7×15(300lbs) 30 sec rest periods

DB Shrugs 3 x 15(100lbs)

Front Delt Raise Machine 12(20lbs) 12(30) 12(50)

Hammer Shoulder Presses 15(90lbs) 10(180) 19(180) 8(200) 8(200)

Wide-Grip Upright Rows 12(95lbs) 10(105) 10(105) 8(110) 8(110)

Seated Lateral Raise Machine 7 x 12-15(70lbs) 30 sec rest periods

Rear DB Flyes 12(35lbs) 10(45) 10(45)

Reverse Pec Deck Flyes 7×12-15(60lbs) 30 sec rest periods

Had to pick up my daughter from gymnastics practice, so I have to go back in tonite for traps, calves and cardio

Energy levels were a little down as it was a rough nite/morning at work. But the show must go on…

Incline DB Presses 15(60lbs) 12(65) 10(75) 8(85)

Hammer Strength Flat Presses 10(200lbs) 10(220) 10(220) 10(220)

Incline DB Flyes 10(55lbs) 10(55) 8(65) 8(65)

Pec Deck Flyes 7×12-15 (75lbs) 30 sec. rest periods

Cable Rope Pressdowns 12(55lbs) 12(65) 8(75)

Tricep Extension Machine 3 x 12(115lbs)

Cable Rope Crunches 3 x 10 (70lbs)

Hanging Knee Raises 4 x 10

Ab Roller 3 x 15

15 min Elliptical Level 6

5 minute warmup on StairMaster Level 6

Leg Extensions 15(90lbs) 12(120) 10(130) 8(150)

Front Squat Press Machine 10(400lb) 10(500) 8(600)

Barbell Squats (parallel) 10(135lbs) 10(185) 10(225) 8(275)

Seated Leg Presses 7 x 12-15 (265lbs) 30 sec rest periods

**At this point, started to re-taste breakfast a lil bit…lol

Lying Leg Curls 12(90) 10(110) 10(115) 8 (130)

Single Leg Curls 10(40) 8(50) 8(60)

Seated Leg Curls 7 x 12-15 (75lbs) 30 sec rest periods

5 minute cooldown on treadmill

10 minutes yapping my mouth to gym friends

Seated BB Presses 20(45lbs) 10(135) 8(155) 8(155)

Wide Grip Upright Rows 15(60lb) 12(80) 10(90) 10(95)

Front DB Raises 2 x 10(25)

Seated Lateral Raise Machine 7 x 12-15 (60lb) 30 sec rest periods

Rear DB Raises 12(25) 10(35) 10(45)

Rear Pec Deck Flyes 7 x 12(60) 30 sec rest periods

DB Shrugs 3 x 10(115lbs)

BB Shrugs 7 x 8-10 (235) 30 sec rest periods
Seated Calf Raises 4 x 10 (135)

Donkey Calf Raises 7 x 12-15(320lbs) 30 sec rest periods

10 min cooldown

Reverse grip pulldowns  15(120lbs) 15(120) 12(150) 10(170)

T-Bar Rows 12(100lb) 10(135) 8(150) 8(160)

DB Rows 12(110lb) 10(115) 10(120)

Hammer Strength Deadlifts 12(300lbs) 10(350) 8(375)

Cable Rows 7×12-15 (120lbs) 30 sec rest periods

Alternating DB Curls 8(40lb) 10(30) 10(30) 8(35)

Machine Preacher Curls 15(40lb) 10(70) 8(85)

Cable EZ Bar Curls 7×10-15 (55lbs) 30 sec rest periods

15 min. treadmill 15% incline, 4.0 speed

5 min treadmill

BB Presses 15(135lbs) 12(185) 10(205) 10(235)

DB Incline Presses 3 x 10 (70lbs)

DB Incline Flyes 3 x 10(55lbs)

Pec Deck Flyes 7 x 12-15(90lbs) 30sec rest
Rope Pressdowns 15(50lbs) 12(65) 10(70) 8(80)

Machine Dips 3 x 10 (200lbs)

Kneeling Overhead Cable Extensions 7 x 12-15 (60lbs) 30 sec rest

Ab Crunch Machine 3 x 20 (40lbs)

15 min high incline treadmill 24% incline 4 speed

5 min stepper

Lex Extensions 20 (70lbs.) 15(90) 12(110) 12(130) 10(150)

Barbell Squats (full depth) 12 (115lbs.) 10(135) 10(135) 8(185) 8(205)

Hack Squats 4 x 10 (140lbs)

Seated Leg Press 7×10-15(250lbs) 30sec rest

Lying Leg Curls 15 (70) 12(90) 12(100) 10(120)

Stiff Legged Deadlifts 3×10(135)

Single Leg Curls 7×10-15(40lbs) 30 sec rest

Seated Calf Raises 12(90) 12(90) 12(115) 12(115)

Standing Calf Raises 7×12 (130lbs) 30 sec rest

5 min bike