sizzahanz’s BodyBlog

Hit the gym at 5 am before work..had a protein shake with tbs flaxseed oil 30 min prior.

Incline DB Press 12(60lbs) 12(65) 10(70) 10(75)

s/s Cable Flyes 12(32.5lbs) 10(37.5) 10(37.5)

Hammer Press 8(250lbs) 8(250) 10(200) 12(200)

Flat DB Press 10(70lbs) 10(70) 12(60)

s/s Incline Flyes 10(45lbs) 10(45) 10(40) 12(35)

**Wide Grip Upright Rows 8(95lbs) 8(95) 10(95)

Single Leg BB Lunges 8(100lbs) 10(80) 12(60)

s/s Leg Extensions 3 x 20 (90lbs)

45 Mins on treadmill at 15% incline at 3.5 mph - 760 calories burned

***Upward Leg Thrusts 20, 10, 20, 15
Decline Crunches 20, 15, 12, 15
Seated Angled Calf Raise 25(200lbs) 25(200) 25(180) 25(180)

**Weighted Crunches 25(45lbs) 20(45) 25(40) 25(40)
Seated Calf Raise 3 x 25(90lbs)

***Hanging Leg Raise 4 x 20
Hyperextensions 5 x 25
Donkey Calf Raise 3 x 25(310lbs)

***= triset
**  = superset
——

30-45second rest periods are continued.
**I’m hitting certain bodyparts 2x a week now, focusing on different exercises or rep range each time. This is to be more symmetrical and aesthetic.

Preacher curls 4 x 12 (60lbs)
s/s Skullcrushers 15 (50lbs) 15(50) 12(60) 10(70)

Straight Bar Curls 8 x 10 x 12 x 12 (80lbs)
s/s EZ Bar Cable Extensions 12(62.5lbs) 12(75) 10(85)

DB Curls 12(30lbs) 10(35) 10(40)
s/s Seated Overhead Extensions 12(60lbs) 10(70) 8(80)

**Weighted Dips 8(40lbs) 10(35) 12(30)
**Decline Cable Flyes 15(20lbs) 12(25) 10(30) 8(35) 8(30)

Elliptical - Lvl 6 - 30 min HIIT - 350 cals burned

Wide Grip Smith Machine Presses 12(105lbs) 12(125) 10(135) 8(145)
Lateral Raise Machine 12(40lbs) 12(50) 10(60) 8(65)
Wide Grip Upright Rows 10(85lbs) 10(85) 12(80) 12(80)
DB Presses 12(55lbs) 15(45) 15(45)
s/s Incline Rear DB Flyes 8(25lbs) 15(15) 15(15)
Cardio : Elliptical 30 mins. HIIT 364 cals. Burned
10 mins stretching

30-45 second rest periods…

Single Leg BB Lunges 12(45lbs) 12(45) 10(65)

s/s Lying Leg Curls 12(110lbs) 12(110) 10(120) 8(125)

Feet Close Hack Squats 15(300lbs) 12(340) 10(360)

BB Squats 15(135lbs) 15(135) 12(155) 10(185)

Leg Extensions 20(100lbs) 20(105) 15(120) 15(130)

s/s Seated Leg Curls 20(70lbs) 20(75) 15(90) 15(90)

Seated Calf Raises 40(45lbs) 40(35) 40(25)

Standing Calf Raises 4 x 30 (100lbs)

s/s Upward Leg Thrusts 4 x 20

Weighted Ab Curls 3 x 25 (10lbs)

Ball Crunches 4 x 20

s/s Hyperextensions 4 x 20

Jump Rope 500x

Stretching

Actually wasnt that difficult to wake up at 4:30 am. Took my protein shake with a Tbs of Flaxseed oil and headed to the gym…

Bent Rows 12(135lbs) 12(135) 10(155) 8(225) 8(225)

Close Grip Pullups 4 x 10 (bodyweight)

Wide Grip Pulldowns 3 to failure - 150lbs (12/10/9)

Seated Rows 12(130lbs) 12(130) 10(150) 8(180)

Single Arm DB Rows 15(70 lbs) 15(70) 12(75)

Preacher Hammer Curls 12(25lbs) 10(30) 8(35)

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

Hanging Knee Raises 4 x 25, 20, 15, 15

Had to shower and get ready for work so didnt complete ab workout and cardio…hopefully can get the abs done at work.

Less than 12 weeks out now, and the mind games are here. I’m too fat, not enough development here, not enough time, etc. blah, blah, blah…the bottom line is I gotta bust my @$$ to get ready….

Diet has changed. Switching to a 5 day split, hitting problem spots 2x a week (heavy day/light day) and 5 days of cardio. 30-60 sec rest periods. Ego is taking a hit as the shorter rest is making my numbers drop (but so is the bodyfat, so who cares, right?)
Incline DB Press 12(60lbs) 12(70) 10(80) 10(85)

s/s Cable Flyes 12(22.5lbs) 10(27.5) 10(37.5)

Bench Press 8(225lbs) 8(205) 10(185) 12(155)

Flat DB Press 7(85lbs) 10(70) 12(60)

s/s Incline Flyes 7(55lbs) 10(45) 10(40) 12(40)

**Wide Grip Upright Rows 8(95lbs) 8(95) 10(115)

s/s Single Leg BB Lunges 8(100lbs) 10(60) 12(80)

Leg Extensions 3 x 20 (90lbs)

30 min cardio (treadmill) 526 cals burned

Pullups 3 x 10

Bent Rows 8(225lbs) 8(225) 8(225) 8(245)

s/s Leg Extensions 5 x 20(80lbs) smooth slow reps.

Wide Grip Pulldowns 8(180lbs) 8(180) 8(200)

s/s DB Walking Lunges 3×12(25lbs)

Reverse Grip Pulldowns 3 x 8(190lbs)

s/s Lying Legs Curls 3 x 15(80lbs)

Seated Cable Rows 3 x 8 (195lbs)

s/s One Arm Hi Hammer Pulls 3 x 10(100lbs)

Knee Raises 3 x 10

20 min cardio

Warmup - DB front/side raises 2 x 20 (15lbs)

Behind the Head BB Presses 8(135lbs) 8(155) 8(155) 6(165)

s/s Closegrip Bench Presses 8(175lbs) 8(175) 8(175) 6(185)

WideGrip Upright Rows 8(110lbs) 8(100) 8(100)

s/s Lying Tricep Extensions 3 x 8(70lbs)

DB Front Raises 3 x 8(25lbs)

s/s Reverse Grip Tricep Pushdowns 3 x 12(150lbs)

Seated Lateral Raise Machine 7 x 8-12 (100lbs) 30 sec rest periods between sets

Bent Lateral Raises 8(30lbs) 8(30) 6(40)

s/s Incline DB Shrugs 3 x 12 (75lbs)

Reverse Pec Deck Flyes 7 x 8-10 (85lbs) 30 sec rest between sets

Standing Cable Crunches 3 x 10(95lbs)

s/s Cable Oblique Crunches 3 x 12(75lbs)

20 min treadmill (348 cals burned)