sizzahanz’s BodyBlog

Seated BB Press 20(45lbs) 15(95lbs) 12(135) 10(185) 6(205)

Wide Grip Upright Rows 3 x 10 (60lbs)

Seated DB Presses 12(60lb) 10(65) 10(65)

Cable Lateral Raises 7×8-12 (30 sec. rest periods)

DB Rear Lateral Raises 3 x 10 (30lbs)

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

DB Shrugs 3 x 15 (100lbs)

Machine Shrugs 7×10-12 ( 305lbs. 30 sec. rest)

Weighted Leg Raises 3 to failure (20lb. DB between ankles)

15 min. high incline treadmill (24% incline, 4 speed)

BACK (width)

Neutral Grip Pullups  3 to failure

Wide Grip Pulldowns 3 x 12(160#), 10(170), 8(180)

Barbell Rows 3 x 12(185), 10(205) 8(225)

Hammer Strength Low Rows 3 x 12(140) 10(180) 8(200)

**Hammer Strength High Rows 7 x 8-15(135-90#)

BICEPS

Alt. DB Curls 3 x 12(30) 10(35) 8(40)

Machine Preacher Curls 3 x 12(45) 10(55) 8(65)

**Cable EZ-Bar Curls  7 x 8-15(40-25#)

CALVES

Hack Squat Calf Raises 5 x 20(135)

CHEST

Incline DB Press 60×15, 70×12, 70×12, 75×10, 85×8

Incline DB Flyes 55×12, 60×10, 65×8

Hammer Presses 3×10 (200lbs.)

**Cable Crossovers 7×8-15 (starting at 30lbs. 30sec rest)

TRI’S

Rope Pressdowns 50×15, 57.5×12, 65×10, 85×8

Machine Dips 175×12, 240×10, 240×10 250×8

**Skullcrushers 7×8-15 (60 & 50lb EZ bar)

15min high incline (27%) treadmill 3.5 speed

Warm -up  5min Stairclimber 

Quads:

Leg Extensions 4 x 15,12,10,8

Squats         4 x 12,10,8,8

Leg Press      3 x 12,10,8

**Hack Squats   7 x 15 

Hamstrings:

Lying Leg Curls  3 x 12,10,10

Stiff Leg Deads  3 x 15,12,10

Single Leg Curls 3 x 10

**Seated Leg Curls 7 x 15 

10 bike cooldown and stretching

Today marked my journey into FST-7 training. FST - Fascia Stretch Training, the 7 is for the number of sets used to internally stretch the targeted muscles’ fascia with and extreme pump, promoting accelerated growth. Today marked shoulder training.

Seated barbell presses 5 x 15(#65) 15(#95) 12(#115) 10(#135) 8(#155)

Wide Grip Barbell Upright Rows 5 x 12(#50) 12(#60) 10(#70) 10(#70) 10(#70)

**DB Side Lateral Raises 7 x 8-15 (30sec. rest periods)

Rear DB Flyes 4 x 10(#25) 10(#25) 8(#30) 8(#30)

**Rear Pec Deck Flyes 7 x 8-15 (30sec. rest periods)

DB Shrugs 4 x 12(#100)

**Machine Shrugs 7 x 12(#150)

Rope Crunches 4 x 10(#85)

20 min. treadmill (21%incline, 3.5 speed)