sizzahanz’s BodyBlog

1 min. rest periods between sets unless noted

Bent Rows 15(135lbs) 8(205) 8(205) 6(225) 6(225)

Wide Grip Pulldowns 8(200lbs) 6(205) 6(220)

Reverse Pulldowns 8(200lbs) 8(190) 6(190)

Seated Cable Rows 8(220lbs) 8(220) 8(220)

Straight Arm Pulldowns 7 x 10(70lbs)**30 sec rest periods

BB Curls 8(80lbs) 8(80) 6(80) 6(80)

Seated Incline Hammer Curls 8(35lbs) 6(35) 6(35)

Preacher Curls 7 x 10(60lbs)**30 sec rest periods

Wrist curls 3 x 12(20lbs)

Cable Crunches 3 x 15(150lbs)

Hanging Knee Raises 3 x 12

Cardio 20 min interval training

Program changes were made today to start the leaning phase..rest periods for all exercises down to 1 min…

BB Bench Press 8(225lbs) 8(205) 6(205) 6(185)

Incline DB Press 3 x 8(65, 65, 75lbs)

Incline DB Flyes 3 x 8(65lbs)

Pec Deck Flyes 7 x 10(85lbs) 30 sec rest periods

Close Grip Bench Press 8(155lbs) 8(175) 6(175)

Lying Triceps Extensions 3 x 8(75lbs)

Triceps Pushdowns 7 x 10(80lbs) 30 sec rest periods

Cardio - 10 minutes 1:1 interval training, 10 min high incline walk

Well, it’s official! The cardio has kicked up, the sugar is outta the diet, and it’s time for the grown and sexy..lol..went to the market and spent almost $300 on chicken breasts, fish, turkey breasts, 96/4 beef, tuna, eggs, brown rice, oatmeal, and crystal light. 16 weeks of body-mining to see what’s buried under this winter coat called fat…16 weeks to stepping on stage at the Mr. Michigan in the leanest, streamlined, symmetrical, non-water retaining physique of my life. Put up or shut up…HAMMERTIME!!!

DB Incline Presses 20(55lbs) 15(60lbs) 12(65lbs) 10(70) 10(75)

Hammer Presses 12(200lbs) 12(220) 10(240) 8(270)

Dips 15(bodyweight) 12(20lbsDB) 10(40lbDB)

Pec Deck Flyes 7×12(85lbs) 30sec rest periods

Triceps Pushdowns 15(150lbs) 10(175) 10(175)

Overhead BB Extensions (drop sets) 10 (70/60/50lbs) x 3

Double Crunch Machine 4 x15 x 100lbs

20 min treadmill 15% incline, 3.5 speed

Bodyweight Sissy Squats 3 x 15

Front Squat Machine 12(450lbs) 12(550) 12(550) 15(600)

Barbell Squats 3 x 8 (225lbs) butt to ankles

Abduction Machine 10(90lbs) 15(70) 15(70) 10(90)

Adduction Machine 15(55lbs) 12(70) 12(70)

1 Legged Seated Presses 7 x 10-12(150lbs) 30 sec. rest periods

Lying Leg Curls 15(75lbs) 12(95) 10(115) 10(120) 8(135)

1 Legged Standing Leg Curls 7 x 10 (45lbs) 30sec rest periods

Seated Calf Raises 15(90lbs) 12(115) 12(125) 10(135)

Donkey Calf Raises 4 x 15(400lbs)

Cable Crunches 15(100lbs) 15(150) 10(200) 10(200)

5 min stairmaster and 10 min stretch

Seated DB Presses 20(25lbs) 15(35) 12(50) 10(60) 10(65) 10(70)

Behind the Neck Smith Presses 10(75lbs) 10(85) 6(155)

Wide Grip Smith Upright Rows 12(85lbs) 10(105) 10(105) 8(135)

Front BB Raises 8(50lbs)  10(40) 10(40)

Seated Machine Lateral Raise 7 x 10-12(100lbs) 30 sec. rest periods

Incline Rear DB Flyes 3 x 8 (30lbs)

Rear Pec Deck Flyes 7 x 10 (75lbs) 30 sec rest periods

DB Shrugs (ran the rack) started with 115lb db’s knocked out 10 reps, went to the 110’s, 10 reps, all the way to the 90lb-ers x 2

Elliptical Machine 20 min.

Bodyweight Pullups 2 x 12

Barbell Rows 15(135lbs) 12(185) 10(225) 8(275) 8(275)

WideGrip Pulldowns 15(150lbs) 12(170) 10(200) 8(200) 8(190)

Cable Pullovers 7 x 10-12 (65lbs) 30 sec rest periods

Tricep Pushdowns (v-handle) 12(75lbs) 10(90) 10(100) 8(110)

Tricep Extension Machine 10(110lbs) 10(115) 10(130) 8(150)

20 min. treadmill (3.5 speed, 15% incline)

Incline DB Presses 15(55lbs) 12(60) 10(75) 8(85)

Incline Hammer Presses 12(190lbs) 10(210) 10(210) 10(250)

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

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

Barbell Curls 15(50lbs) 10(70) 8(80) 8(85)

DB Hammer Curls 10(30lbs) 8(45) 8(45)

Preacher Curls Machine 7 x 10-12(60lbs) 30 sec rest periods

Cable Crunches 4 sets x 10 reps x 100lbs

Leg extensions 15(120lbs) 15 (125) 12(135) 12(145)

One Leg Presses 12(250lbs) 12(250) 10(300) 10(320)

Hack Squats 7 x 12 (90lbs) 30 sec rest periods

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

Seated Leg Curls 12(100lbs) 10(110) 10(115)

Standing 1 leg Curls 7×10-12(40lbs)

Seated Calf Raises 25(90lbs) 25(90) 20(100) 20(100)

Standing BB Press 20(45lbs) 15(65) 12(85) 10(135) 6(155)

Wide Grip Upright Rows 8(115lbs) 10(115) 10(115) 8(135)

Front Raise Machine 3 x 10(50lbs)

Lateral Raise Machine 7 x 12 (80lbs) 30 sec rest periods

DB Rear Flyes 10(40lbs) 10(40) 12(35)

Rear Cable Flyes 7 x 8-10(20lbs)

BB Shrugs 15(235lbs) 12(285) 8(315)

Shrug Machine 15(325lbs) 12(500) 10(500) 10(500)

Weighted Crunches 15(65lbs) 15(70) 15(75) 12(85)

Decline Situps 3 x 10(15lbs)