sizzahanz’s BodyBlog

Incline Flyes 12(45lbs) 12(45) 10(55) 10(55)

BB Bench Press 12(135lbs) 12(135) 10(155) 10(155)

Incline Bench 3 x 12(135lbs)

s/s CG Bench Press 3 x 12(75lbs)

Machine Flyes**dropsets** 12/8 (80/60lbs) 10/8(100/80) 10/8(120/80)

Icarian Side Raises*drop* 12/8 (50/30lbs) 10/8 (60/40) 10/8 (60/40)

s/s Seated Calf Raises 3 x 30 (45lbs)

WideGrip Upright Rows 12(95lbs) 10(115) 8(135)

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

Stepmill 20 mins HIIT

Hyperextensions 4 x 15

WideGrip Pullups** 3  x 8

**supersetted with drop set pulldowns 12(100lbs) 10(110) 8(120)

Seated Rows (dropsets) 12/8(160/120lbs) 12/8 (160/120) 10/8 (170/110)

Wide Grip Bent Rows 10/8 (185/135lbs) 10/8 (155/135) 10/8 (155/135) 10/8(155/135)

CloseGrip Pulldowns** 10(140lbs) 10(140) 12(140)

**supersetted with drop set pullovers 10(60bs) 10(60) 8(70)

Single arm Cable Rows 12(90lbs) 12(90) 10(105)

*superset with rear db flyes 3 x 10(20lbs)

Incline DB Curls 12(25lbs) 10(30) 8(35)

s/s Hanging Knee Raises 4 x 20

BB Curls**triple drop set** 10/8/6 (80/60/40lbs) x 3

s/s Torso Curls 3 x 15(10lbs)

Preacher Hammer Curls**triple drop** 10/8/8 (80/60/40lbs) x 3

s/s Ball Crunches 4 x 25

Single Leg Ham Curls 4 x 15(60lbs)

Dips 15(bodyweight) 10(30lbs) 12(30) 15(25)

Lo Pulley Flyes 10(27.5lbs) 12(27.5)  15(22.5)

Decline Bench Press 12(135lbs) 10(185) 8(225)

Flat DB Press 12(85lbs) 10(90) 8(100)

Seated Wide Rows 12(140lbs) 10(150) 8(170)

Incline Underhand Rows 12(95lbs) 10(105) 8(120)

Wide Grip Pullups 3 x 10

40 mins HIIT StepMill

**45min posing and 30 min steady cardio scheduled for PM

As my contest gets closer, a few things changed up this past week. Still on a 6 day split, with Weak Points hit twice in the week. Cardio is alternated between HIIT and steady state. Carb cycling continues but goes from Hi/med/lo to lo/lo/lo/hi. Rest periods are 30 seconds and drop sets have been implemented to go along with some supersets. The breakdown is as follows:

 MONDAY Back/Bis/Hams/Abs

TUESDAY Chest/Shoulders(weakpoint)/Calves

WEDNESDAY Legs/Abs

THURSDAY Shoulders/Triceps/Abs

FRIDAY Chest/Back(width)

SATURDAY Abs/Calves

Most workouts will be at about 930am, but on my workdays it’ll be at 5am, so my numbers will be all over the place.

I’ve added drop sets to my supersets now on all exercises. So far just 1 drop set per set, but depending on how my body responds, I may go to x2, x3 on some exercises. Supersets are still there as well as the 30 sec rest periods. 7 weeks out I’m focusing on bringing in that definition and separation.. the saga continues  ——

Smith Lunges 3 x 10(85lbs)

s/s Lying Leg Curls 12(100lbs) 12(100) 10(110) 8(120)

Hack Squats -feet close- 15(90lbs) 12(110) 12(130)

s/s Seated Calf raises 3 x 30 (45lbs)

BB Squats - Feet Close -15(135) 15(135) 12(185) 10(205)

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

Leg Extensions 20(120lbs) 20 (120) 15(135) 15(135)

s/s Seated Leg Curls 20(75lbs) 20(85) 15(100) 15(105)

40 min treadmill

Bent Rows 12(135lbs) 12(135) 10(155) 8(175)

Close Grip Pulldowns 4 x 10(150lbs)

Wide Grip Pulldowns 3 x 15 (100lbs)

Seated Rows 12(140lbs) 12(140) 10(150) 10(150)

Single DB Rows 15(50lbs) 12(45) 12(45)

Preacher Hammer Curl Machine 12(55lbs) 8(70) 8(100)

DB Curls 12(25lbs) 10(30) 8(35)

Incline DB Presses 10(70lbs) 10(70) 12(60) 12(60)

s/s Cable Flyes 12(37.5lbs) 10(42.5) 10(42.5)

Hammer Presses 8(205lbs) 8 (215) 10(195) 12(185)

DB Press 3 x 10 (75, 80, 75lbs)

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

Wide Grip Upright Rows 3 x 10(95lbs)

s/s Smith Rev Lunges 3 x 12 (105lbs)

Leg Extensions 4 x 20 (105lbs)

s/s Shoulder Machine Presses 3 x 15 (70lbs)

40 min. elliptical

**evening** 35 min Stairclimber - H.I.I.T.

Butt Raises 3 x 20

s/s Decline Crunches 3 to failure

Hanging Knee Raises 3 x 25

s/s Ab Machine Crunch 3 x 25

Rope Crunches 4 x 15(95lbs)

s/s Angled Calf Raises 4 x 25 (200lbs)

Seated Calf Raises 3 x 25 (90lbs)

Donkey Raises 3 x 25 (340lbs)

30 min H.I.I.T elliptical

**evening cardio** 45 min treadmill - steady state

Preacher Curls 4 x 12 (50lbs)

s/s Skullcrushers 15(60lbs) 15(60) 12(65) 10(65)

BB Curls 8(70lbs) 10(70) 12(65) 12(60)

s/s Pushdowns 12(75lbs) 10(80) 8(85)

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

s/s Overhead Extensions 12(60lbs) 10(65) 10(65)

Dips (chest focus) 3 x 10 (35lbs)

Decline Cable Flyes 12(55lbs) 12(60) 10(70) 8(75) 8(75)