sizzahanz’s BodyBlog

Trying to do some things to build up these quads, so today I did hi rep squats…4 sets of 20, ASS TO THE GROUND!! Had to back off on the weight (135lbs) but I got them in..works wonders for cardio too..lol  I still did my regular leg workout otherwise, but had to get in the deep high reps to try and shake em up..we’ll see how it goes

With the added carbs in my diet, my strength levels are slowly returning. Not as fast as I’d like, lol, but coming back nonetheless. I gotta keep my ego in check though, because I almost hurt myself going super heavy(for me) on the leg press last week, and felt a slight pop in my left knee. Had to back off and didnt have the leg workout I was hoping for. Gonna make up for it Thursday. Did chest and tri’s today:

BB Bench Press 15(135lbs) 12(155) 12(185) 7(225)

Hammer Incline Press 12(188lbs) 12(188) 10(208) 8(238)

Incline DB Flyes 12(55lbs) 12(60) 10(70)

Pec Deck Flyes** 7 x 8-12(75lbs) * 30 sec rest periods

Rope Pushdowns 4 x 10(75lbs)

Extension Machine Press* 7x 12-15(70lbs) 30 sec rest periods

15 mins stairclimber

Had to rush home from my 24hrs at the firehouse to make it in time for my son’s field trip. 2 busloads of 2nd graders off to the museum. Sounds good so far, huh? It was cool until lunchtime when a girl ‘challenged’ me to a game of tag. Do you see where this is going? Figured I could get away with my speed and moves…until the ENTIRE 4 groups of kids converged on me!!! Barry Sanders I am not!! But I am smart, so I found another dad and tagged him ‘it’! LOL  Kids attacked him, knocking him to the ground! LOL..meanie that I am, I dove on him…BAD MOVE!  60 kid pileup in the middle of the picnic area!! Needless to say the moms, teachers and workers were not happy! But oh, well..only a week of school left…gimme detention..lol
After the trip, hit the gym for legs and killed em! Walking like the scarecrow now! I’ll fill in my workout log later, but I’m gonna eat and try and get a lil rest..who knows what tomorrow will bring!

Lift heavy, lift hard

BB Press 15(135lbs) 12(155) 10(185) 8(205) 6(225)

Hammer Incline Press 10(188lbs) 10(188) 8(208) 8(228)

Bodyweight dips 3 x 15

Pec Deck Flyes 7 x 8-12(70lbs) 30 sec rest periods

Rope Pushdowns 15(75lbs) 12(90) 10(110) 8(130)

Overhead Presses 12(70lbs) 10(75) 8(75)

Cable Extensions - v handle - 15(60lbs) 15(60) 10(75)

Angled Calf Raise 12(240lbs) 12(240) 10(260) 10(280)

Donkey Raise 12(320lbs) 12(360) 10(400) 10(400)

Seated Calf Raises 4 x 15 (90lbs)

Weighted Ab Crunches 15(50lbs) 15(60) 12(70) 10(75) 10(75)

Knee Raises 3 x 10(20lbs)

Wide Grip BB Rows 12(135lbs) 10(155) 8(185) 10(215)

T Bar Rows 12(90lbs) 12(115) 10(125) 8(135)

Seated Rows (w/EZ LAT PLUS) - 12(100lbs) 12(120) 10(140) 10(140)

Lat Pulldowns (EZ LAT PLUS) 15(100lbs) 15(100) 12(120) 12(120) 10(130)

Hi Cable Pulls (EZ LAT) 7 x 15(130lbs) 30 sec rest periods

Hyperextensions 3 x 15

BB Curls 12(65lbs) 12(75) 10(80) 10(80)

Machine Preacher Curls 12(45lbs) 10(45) 8(55)

Spider Curls 8(55lbs) 10(45) 8(50)

Leg Raises 3 x 12

Decline Crunches 3 x 12

Rope Crunches 3 sets to failure (75lbs)

Seated BB Press 12(90lbs) 10(100) 8(120) 8(135) 6(155)

s/s Standing Calf Raises 12(240lbs) 12(260) 10(280) 10(300)

Behind the neck Smith Presses 12(105lbs) 10(125) 8(135) 8(135)

s/s Seated Calf raises 20(90lbs) 20(90) 15(110) 15(110)

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

Angled Calf raise 15(220lbs) 10(300)  10(340)

Lateral Raise Machine 7 x 8-12(60lbs) 30 sec rest periods

DB Rear Flyes (palms down) 15(25lbs) 15(20) 12(20) 12(15)

s/s DB Shrugs 15(80lbs) 10(100) 8(105) 8(110)

Reverse Cable Flyes 7 x 12-15 (12.5lbs) 30 sec rest periods

Rear BB Shrugs 15(135lbs) 15(185) 12(225)

5 min bike (warmup)

Cybex Leg Press   20 (290lbs) 15(400) 12(490) 8(550) 4(600)
BB Squats (atf)      12(155lbs) 10(185) 8(205) 8(225) 4(265)
Free-motion Hack Squats 15(180lbs) 10(250) 8(270) 8(310)
Leg Extensions*     7 x 8-15(105lbs)

Lying Leg Curls 15(70lbs) 15(90) 12(120) 10(150)
Stiff Leg Deadlifts 15(95lbs) 12(115) 12(135) 10(155) 10(175)
Seated Leg Curls*   7 x 10-15(85lbs)

Hanging Knee Raises 20(bw) 15(20lbs) 12(25) 10(30)
Machine Crunches      20(25lbs) 15(35) 12(50) 10(75)

10 min bike
Extreme stretching
* = 30 sec rest periods (FST 7)

Don’t really know what the deal is, but my motivation for the gym is at an all time low…it’s not hard GOING to the gym, but once I’m there it’s like, blah…. Im just shuffling around and not working much while I’m there..I’m considering not hitting it this week and just trying to go at it next week…blah…

I’ve still been hitting the gym with light workouts and cardio but it’s time to shift gears. I found out today that the annual International Tug O War across the river vs. the Canadian firefighters/police is July 17th.  We’ve handed them their @$$es for the past few years so I know they’ll try and bring it.  Gonna keep up my HIIT cardio as I start back to lifting heavier.  Staying lean but getting my strength back now that the carbs are higher….stay tuned

Stepper 10 mins. level 7

BB Squats 5 x 20 (135lbs)

s/s Donkey Calf Raises 5 x 20 (220lbs)

Lying Leg Curls 3 x 15 (90lbs)

s/s Standing Calf Raises 3 x 15 (120lbs)

Hanging Knee Raises 4 x 15

s/s Ab Crunch Machine 4 x 15 (50lbs)

Stepmaster 15 mins interval (1:1, lvl7 : 11)