sizzahanz’s BodyBlog

Warmup - front delt raises s/s with side lateral raises 25 reps 15lb DBs

Hammer Shoulder Presses - 15(100lbs) 12(150) 10(170) 8(200) 6(210)

s/s Horizontal Calf Raises - 15(240lbs) 15(260) 15(280) 12(300) 12(300)

Wide Grip Upright Rows - 15(45lbs) 12(65) 10(85) 10(95)

s/s Standing Calf Raises - 12(240lbs) x 4

Front DB Raises - 15(20lbs) 12(25lbs) 10(30lbs)

s/s Rear Lateral DB Raises 3 x 10(30lbs)

Seated Lateral Raise Machine 7 x 8-10 (100lbs) 30 sec rest periods

Rear Cable Flyes 7 x 10(15lbs) 30 sec rest periods

BB Shrugs 4 x 8(315lbs)

s/s DB Shrugs 4 x 12(75lbs)

Standing Rope Cable Crunches 4 x 10-15 (85lbs)

s/s Hanging Obliques Crunches 4 x 8

No cardio today as extinguishing 3 dwelling fires at 5am was enough, in my opinion ..LOL

I had to work yesterday, but did 1/2 hour on the stairclimber at 5am before work. Tomorrow will be the same but I’ll try to get up and get in 45mins. Oh well, on to today…

Bodyweight Pullups 3 x 10

T-Bar Rows 12(70lbs) 10(95) 10(105) 8(115) 8(125)

s/s Cable Pushdowns 12(70lbs) 10(95) 8(95) 8(95)

WideGrip Pulldowns 12(160lbs) 10(170) 8(180) 8(180)

s/s CloseGrip Bench Press 12(135lbs) 12(135) 12(135) 8(185)

Deadlifts 3 x 8 (205lbs)

Close Grip Pulldowns 7 x 10(170lbs) 30 sec rest periods

Hanging Knee Raise 3 x 12 (20lbs)

Decline Crunches 3 x 12

s/s Cable Twists 3 x 10 (40lbs)

Weighted Crunches 3 x 15 (75lbs)

20 min elliptical

Last week, they were filming an ad for my gym and the owner’s wife asked would I like to be in it. Glory-hound that I am, I said yes, signed the waiver’s, blah, blah, etc. The owner then came up later and said, "oh, yeah, we’re not gonna use you in it, because we want ‘regular’ people." WHAT?! Haha, I guess it’s a compliment, but I want my 15 seconds of fame…lol…anyway….

*Only  rest periods are to change weights
Leg Extensions 25(70lbs) 20(90) 15(110) 12(130)

s/s Donkey Calf Raises 20(340lbs) 20(380) 15(400) 15(400)

BB Squats 20(135lbs) 15(185) 10(225) 8(275)

s/s Seated Calf Raises 20(90lbs) 14(110) 10(135) 10(135)

Free-Motion Hack Squats 15(90lbs) 10(180) 8(250)

s/s Standing Calf Raises 12(200lbs) 12(200) 10(240)

Seated Leg Press 7 x 10-12 (225lbs) 30 sec rest periods

Romanian Deadlifts 15(135lbs) 12(155) 10(175) 8(185)

s/s Hip Aduction Mach. 3×15(90lbs)

Hip Adduction Mach 3×15(110lbs)

Lying Leg Curls 7×10-12(65lbs) 30 sec rest periods

Standing Cable Crunches 20(45lbs) 15(80) 12(95) 10(95)

15 min Elliptical

Been sick with a cold for the past 3 days, but had to endure and hit the gym..Actually felt good once i got in there.

Incline DB Flyes 15(55lbs) 10(65) 8(75)

s/s BB Curls 12(45lbs) 8(95) 8(95)

Incline Hammer Press 10(187lbs) 10(207) 10(217) 8(242) 8(263)

s/s Spider Curls 12(45lbs) 10(55) 8(55) 8(60) 8(55)

Weighted Dips 3 x 10(25lbs)

s/s Incline DB Curls 3 x 8(30lbs)

Pec Deck Flyes 7 x 10(80lbs) 30 sec rest periods

Machine Curls 7 x 10(75lbs) 30 sec rest periods

Hanging Knee Raises 3 x 10(25lbs)

Decline Crunches 3 x 10

s/s Cable Twists 3 x 10(40lbs)

Weighted Crunches 3 x 12(75lbs)

10 min cool down

Continuing with Supersets. 1 minute rest periods.

Bodyweight Pullups 15 x 12 x 8

s/s Cable Pushdowns 12(72.5lbs) 10(80) 10(87.5)

Wide Grip Pulldowns 12(160lbs) 10(180) 10(185) 10(160)

s/s Overhead Cable extensions 15(50lbs) 8(80) 10(65) 10(65)

BB Bent Rows 10(225lbs) 10(225) 8(245) 6(275)

s/s DB Kickbacks  8(40lbs) 8(40) 10(35) 8(35)

Low Pulleys Rows 7 x 10 (135lbs) 30 sec rest periods

Hyperextensions 3 x 10

Crunches 3 x 20

25 min treadmill ( 24% incline/3.7 speed)

Still Supersetting with 1 min. rest periods

DB Sested Shoulder Press 12(55lbs) 10(60) 10(60) 8(70) 6(75)

s/s Donkey Calf Raises 5 x 15(400lbs)

WideGrip Upright Rows 8(135lbs) 8(115) 8(115) 8(115)

s/s Standing Calf raises 15(180lbs) 12(220) 12(240) 10(260)

Seated Lateral Raise Machine 7 x 10(100lbs) 30 sec rest periods

Rear DB Flyes 10(40lbs) 8(40) 8(45) 8(40)

s/s BB Shrugs 8(315lbs) 10(315) 8(335) 6(355)

Reverse Pec Deck Flyes 7x 10(80lbs) 30 sec rest periods

Cable Crunches 3 x 15(150lbs)

s/s hanging Knee Raises 3 x 10

20 min. StairClimber

Continuing 1 min. rest periods

BB Squats (3 warmup sets x25-bar only) 8(225lbs) 8(275) 8(275) 8(315)

Cybex Leg Press 6(700lbs) 6(650)  6(650)

Smith Rev. Lunges 8(105lbs) x 3

Hack Squats 7×10(90lbs) 30 sec. rest periods

Romanian Deadlifts (strict form) 8(135lbs) 10(135) 8(185) 6(205)

Seated Leg Curls 7×10(95lbs) 30 sec rest periods

Leg Adductions 3×10(70lbs)

Leg Abductions 3×20(80lbs)

10 lbs. dropped in the 1st week of cutting. Supersets begin with this week. Continuing 1 minute rest periods between sets. 5 minutes added to cardio sessions along with another day.(25min/4days) Also added posing practice everyday

Incline DB Flyes (2 warmup sets 15×50lbs) 10(65lbs) 8(75) 8(75)

s/s Smith Machine Drag Curls(2 warmup 12×65lbs) 10(85lbs) 10(85) 10(85)

Incline BB Press 8(185lbs) 8(185) 6(185)

s/s Seated Incline Hammer Curls 8(35lbs) 7(40) 6(40)

Preacher Curl Machine 7 x 10(75lbs) 30 sec rest periods

Incline Hammer Press 10(238lbs) 8(278) 8(278)

Pec Deck Flyes 7 x 10(110lbs) 30 sec rest periods

Cardio - 25 min elliptical machine

10 min posing

BB Shoulder Presses 8(135lbs) 8(135) 6(155) 8(155)

BB Upright Rows 8(135lbs) 6(135) 6(135)

Seated Machine Laterals 7 x 10(100lbs) 30 sec rest periods

Rear DB flyes SS w/front DB Raises 8(35lbs/20lbs) 8(35/25) 6(40/25)

Rear Cable Flyes 7 x 10(20lbs) 30sec rest periods

DB Shrugs 8(110lbs) 8(125) 8(125) 6(135)

Machine Crunches 3 x 15(75lbs)

Cable Oblique Crunches 3 x 12(90lbs)

10min Stairmaster/10min elliptical (1/:30 interval)

1 min rest periods between sets

Squats 12(135lbs) 8(225) 8(225) 8(225) 8(245) 6(275)

Cybex Seated Leg Press 6(350lbs) 6(375) 6(400)

Smith Machine Reverse Lunnges 3 x 8(95lbs)

Leg Extensions (slow & controlled) 7 x 10 (120lbs) 30 sec rest periods

Romanian Deadlifts 12(135lbs) 8(185) 8(185) 8(185)

Single Standing Leg Curls 7 x 10(50lbs) 30 sec rest periods

SUPERSET:

Hyperextensions 3 x 15 (bodyweight)

Hip Abductions 3 x 20(100lbs)

Hip Adductions 3 x 20(100lbs)

Standing Calf Raises 3 x 20(120lbs)

Seated Calf Raises 7 x 12-15(135lbs) 30 sec rest periods