sizzahanz’s BodyBlog

Behind the Neck Smith Press 12(85lbs) 12(105) 10(125) 8(125)

DB Lateral Raises 12(20lbs) 12(20) 10(20) 8(25)

s/s Ab Curls 3 x 15(10lbs)
Wide Grip Upright Rows 12(95lbs) 12(95) 10(105) 8(105)

s/s Shrugs 4 x 12 (200lbs)

DB Press 3 x 15 (50lbs)

s/s Rear DB Flyes 3 x 15 (20lbs)

Hanging Knee Raises 4 x 20

s/s Bench Leg Raises 4 x 10

Ball Crunches 4 x 20

s/s Hyperextensions 4 x 15

20 min Stairclimber HIIT

1 Leg Smith Lunges 3 x 12 (85lbs)

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

Feet Close Hack Squats 15(90lbs) 12(110) 10(130)

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

BB Squats 15(135lbs) 15(135) 12(185) 10(205)

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

Leg Extensions 20(115lbs) 20(115) 15(125) 15(130)

s/s Seated Leg Curls 20(90lbs) 20(90) 15(95) 15(90)

Wide Grip Bent Rows 12(135lbs) 12 (155) 10(185) 8(225)

Close Grip Pullups 4 x 10

Wide Grip Pulldowns 3 x 10, 12, 12 (120lbs)

Seated Rows 12(140lbs) 12(140) 10(145) 10(145)

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

Preacher Hammer Curls 12(30lbs) 8 (40) 8(40)

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

45 min treadmill 897 cals..

Hanging Knee Raises 3 x 25

s/s Ab Crunch Machine 3 x 20 (45lbs)

Decline Crunch 3 x 15

s/s Double Leg Raises 3 x 15
Double Crunch Machine 3 x 25 (70lbs)
Rope Crunches 3 x 15 (95lbs)

Angled Calf Raises 4 x 25 (180lbs)

Seated Calf Raises 3 x 25 (100lbs)

Donkey Calf Raises 3 x 25 (360lbs)

45 min StairClimber - 503 calories burned

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

s/s Cable Flyes 3 x 10(37.5 lbs)

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

DB Press 3 x 10 (75lbs)

s/s Incline DB Flyes 10(40lbs) 10(40) 12(30) 12(30)

Wide Grip Upright Rows 3 x 8 (95lbs)

s/s Smith Lunges 3 x 12(85lbs)

Leg Extensions 4 x 20 (90lbs)

Cardio - 30 mins. StairMaster - 291 cals burned

Got pm cardio, abs, and calves later this evening