sizzahanz’s BodyBlog

Wide Grip Chins 4 x 10

s/s Rope Crunches 4 x 15, 12, 10, 10

Wide Grip Bent Rows 4 x 12, 12, 10, 8

s/s Donkey Calf Raises 4 x 20

Underhanded T Bar Rows 4 x 15, 12, 10, 10

s/s Standing Calf Raises 4 x 20

Underhanded Pulldowns 4 x 12, 10, 10, 10

s/s Hyperextensions 4 x 15

30 min HIIT step mill (1:1)

2 weeks remain on this particular journey and I’ve cranked it up a notch on the intensity..lots of trisets, dropsets, and supersets…added some plyometrics in between sets for cardio boosts and to help bring out the legs, which are the last thing to come in for me..still waiting on the delivery of that separation..lol  the saga continues…

1 min rest periods

Leg Extensions 4 x 20 reps

Leg Presses 4 x 20, 15, 12, 10

Hack Squats 3 x 15, 12, 10

Weighted Step ups 3 x 15

Stiff Legged Deadlifts 4 x 20, 15, 12,12

Single Leg Lying Curls 4 x 15, 15, 12, 10

10 mins stepmill

Just over 4 weeks out and I’m closer to my goal, but not where I wanna be…still holding a lot of water, especially in my legs. I’ve taken a few measures to combat that…a 2nd leg day of high rep extensions/ham curls along with walking lunges, and I’ve kicked up my water intake to 2 gallons a day. Next week I start my tanning, so that should dry me out too. This weekend will be the last of the pic updates until the contest….we’ll see……

I’m back with my trainer as of last week…5 weeks out and she’s ready to hurt me sumthin’ good. We worked back and bi’s yesterday and she hammered me! I get to cuss her out while she’s abusing me, but I love the results..lol. She always laughs as I go through the grunts and faces..I take it out on the weights. But the next day when I’m in the mirror, I love her…I love what she’s doing to me, but in the gym, I hate her….

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

Low Pulley Flyes 10(40lbs) 12(35) 15(30)

Decline Bench Press 12(135lbs) 10(155) 8(185)

DB Flat Press 12(65lbs) 10(70) 8(80)

Seated Wide Neutral Grip Rows 12(140lbs) 10(160) 8(180)

Underhanded Incline Rows 12(95lbs) 10(105) 8(115)

Wide Grip Pullups 3 to failure

20 mins elliptical

Wide Grip Smith Presses 12(115lbs) 12(115) 10(135) 8(145)

Incline Side Lateral DB Raises 12(10lbs) 12(10) 10(15) 10(15)

Wide Grip Upright Rows *dropset* 8/8 (110/70lbs) 8/8 (110/70) 10/8 (90/70) 10/6 (90/70)

DB Presses 12(50lbs) 15(45) 15(45)

s/s Rear DB FLyes 3 x 15(15lbs)

Rope Overhead extensions 12(80lbs) 15(95) 8(110)

s/s Bench Dips to failure (35lbs)

SkullCrushers 12/8 (80/50lbs) 10/8 (75/50) 12/6 (70/50) 12/6 (60/40)

Seated Tricep Machine  3 x 12/8 (80/40lbs)

45 min Stepmill

Leg Extensions 25(30lbs) 20(50) 20(70)

s/s Single Leg Ham Curls 15(50lbs) 12(60) 10(70)

BB Squats 15(135lbs) 15(135) 12(155) 10(165)

Freemotion Hack Squats(feet close) 15(160lbs) 12(210) 10(230)

Stiff Legged Deadlifts 20(95lbs) 20(95) 15(115)

s/s Single Leg Extensions 3 x 25(45lbs) *target load

Bench Step-ups 3 x 20(20lbs)

Lying leg Raises 3 x 15

s/s Decline Crunches 3 to failure

Hanging Knee Raises 3 x 25

s/s Weighted Crunch Machine 3 x 25(25lbs)

Rope Crunches 4 x 15(105lbs)

s/s Hyperextensions 4 x 10

StepMill - 20 mins