sizzahanz’s BodyBlog

Preacher Curls 4 x 12(60lbs)

s/s Skullcrushers 15(70lbs) 15(70) 12(75) 12(80)

BB Curls 8(80lbs) 10(70) 12(70) 12(70)

s/s Cable Pushdowns 12(75lbs) 10(85) 8(95)

DB Curls 12(30lbs) 10(35) 8(40)

s/s Seated Overhead Extensions 12(60lbs) 10(80) 8(100)

Chest Dips 8(45lbs) 10(40) 12(35)

Cable Flyes 12(70lbs) 12(80) 10(85) 8(80) 8(85)

s/s WeightedWaist Curls 4 x 15 (10lbs)

30mins StairClimber - 303 cals burned

Wide Grip Smith Machine Shoulder Presses 12(135lbs) 12(135) 10(155) 8(175)

Seated Lateral Raise Machine 12(80lbs) 12(85) 10(100) 8(120)

Wide Grip Upright Rows 12(95lbs) 12(95) 10(105) 8(115)

s/s Shrugs 4 x 10 (250lbs)

DB Presses 3 x 15(55lbs)

s/s Rear DB Flyes 15(25lbs) 12(25) 15(20)

Hanging Knee Raises 4 x 20

s/s Decline Crunches 4 x 12

Ab Crunch Machine 4 x 25(50lbs)

s/s Hyperextensions 4 x 15

Cardio- treadmill - 35 mins - 632 calories

PM Cardio will be 30 mins on the bike  ——

Smith Machine Lunges 12(65lbs) 12(65) 10(65)

s/s Lying Leg Curls 12(110lbs) 12(110) 10(115) 8(120)

Feet Close Hack Squats 15(90lbs) 12(110) 10(140)

s/s Seated Calf Raises 3 x 30 (25lbs)

BB Squats 15(135lbs) 15(135) 12(185) 10(225)

s/s Standing Calf raises 4 x 30 (100lbs)

Leg extensions 20(110lbs) 20(110) 15(120) 15(130)

s/s Seated Leg Curls 20(80lbs) 20(80) 15(100) 15(110)

45 mins elliptical

I’ve noticed my numbers are way down at 5am, but gotta get it in before work, so……

Wide Grip Bent Rows 12(135lbs) 12(135) 10(185) 8(205)

Close Grip Pullups 4 x 10

Wide Grip Pulldowns 3 x 12 (130lbs)

Seated Rows 12(140lbs) 12(140) 10(155) 10(155)

DB Rows 15(65lbs) 15(60) 12(55)

Preacher Hammer Curls 12(25lbs) 10(30) 10(30)

DB Curls 12(30lbs) 10(30) 8(30)

Didnt have time for abs/cardio so that’s tacked on to tomorrow’s workout  ——

Incline DB Presses 12(65) 10(75lbs) 10(75) 12(65) 12(65)
s/s Cable Flyes 10(37.5lbs) 10(42.5) 12(37.5)

Smith Flat Presses 8(195lbs) 8(205) 12(175) 10(180)

DB Presses 10(70lbs) 10(70) 12(60)
s/s Incline Flyes 10(40lbs) 10(40) 10(40) 12(35)

Wide Grip Upright Rows 8(90lbs) 10(90) 10(90)
s/s Walking DB Lunges 3 x 12(25lbs)

Leg Extensions 3 x 20(100lbs)
s/s Lateral Raise Machine 3 x 25(60lbs)

Treadmill 45 mins - 678 cals.  ——

Upward Thrusts 3 x 25
s/s Decline Crunches 3 x 15

Standing Rope Crunches 4 x 15 (100lbs)

Hanging Leg Raises 3 x 25
s/s Weighted Ab Crunches 3 x 25 (40lbs)

Seated Angled Calf Raises 4 x 25 (190lbs)

Seated Calf Raises 3 x 25 (90lbs)

Donkey Calf Raises 3 x 25 (340lbs)

55 min Treadmill

Preacher Curls 4 x 12(65lbs)

s/s SkullCrushers 4 x 15(50lbs) 15(50) 12(60) 10(70)

Barbell Curls 4 x 8, 10, 12, 12 (80lbs)

s/s EZ Bar Cable Extensions 3 x 12(75lbs)  10(80) 8(90)

Dumbell Curls 3 x 12(30lbs) 10(35) 8(40)

s/s Seated Overhead Extensions 3 x 12(60lbs) 10(70) 8(90)

Dips (chest) 3 x 8(40lbs) 10(40) 12(30)

Cable Flyes 5 x 20(40lbs) 12(60) 10(80) 8(80) 8(85)

Wide Grip Smith Presses 15(110lbs) 12(125) 12(135) 10(155) 8(175)

Icarian Lateral Raises 12(50lbs) 12(50) 10(60) 8(70)

Wide Grip Upright Rows 12(95lbs) 10(105) 12(105) 8(135)

s/s Shrugs 3 x 10 (250lbs)

DB Presses 12(55lbs) 15(55) 15(55)

s/s Rear DB Flyes 12(25lbs) 15(20) 15(20)

Upward Hip Thrusts 3 x 25

s/s Decline Crunches 3 x 15

Weighted Ab Machine 4 x 25 (90lbs)

s/s Hyperextensions 4 x 15

Hanging Leg Raises 4 x 25

s/s Ab Crunches 4 x 25

Treadmill 30 mins - 495 cals burned

Single Leg Smith Machine Lunges 12(65lbs) 12(65) 10(85)
s/s Lying Leg Curls 12(110lbs) 12(110) 10(120) 8(130)
Hack Squats (Icarian-feet close) 15(90lbs) 12(110) 10(140)
BB Squats 15(135lbs) 15(135) 12(185) 10(225)
Leg Extensions 20(105lbs) 20(110) 15(120) 15(130)
s/s Seated Leg Curls 20(75lbs) 20(80) 15(110) 15(120)
Standing Calf Raises  4 x 30 (100lbs)
Seated Calf Raises 3 x 30 (45lbs, 45, 25)
15 min Stairmaster
10 min stretching

Wide Grip BB Bent Rows 12(155lbs) 12(155) 10(225) 8(225)
Close Grip Pullups 4 x 10
Wide Grip Pulldowns 3 to failure (150lbs)
Seated Cable Rows 12(130lbs) 12(140) 10(150) 10(150)
Single DB Rows 15(70lbs) 15(70) 12(70)
Preacher Hammer Curls 12(25lbs) 10(30) 10(30)
DB Curls 12(35lbs) 10(35) 8(35)
Hanging Leg Raises 4 x 20
s/s Upward Leg Thrusts 4 x 20
Weighted Torso Curls 3 x 15 (10lbs)
Ball Crunches 4 x 25
s/s Ball Hyperextensions
30 min Elliptical HIIT
10 min sauna  ——