sizzahanz’s BodyBlog

After an exhausting shift at work (5 *ucking fires!) I decided to hit the gym instead of napping. Energy level wasnt as good as I’d have like but that’s the nature of the beast…anyway, on to the good stuff…

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

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Incline DB Press 8(55lbs) 8(55) 8(55) 10(50) 10(50) 10(50)

Hammer Incline Press 10(200lbs) 10(200) 8(240) 8(240)

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DB Flyes 4 x 10(60lbs)

Weighted Dips 12(45lbs) 8(45) 8(45)

Cardio was taken care of at about 5:15am at fire #5…lol

Leg Extensions 3 x 25 (45lbs)

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Standing Calf Raises 3 x 25(140lbs)

Leg Push/Press 15(400lbs) 15(400) 15(450) 12(500) 10(600)

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Seated Calf Raises 15(90lbs) 15(90) 15(110) 12(115) 10(135)

BB Squats 20(bar) 15(135lbs) 10(185) 10(185) 8(205)

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Donkey Calf Raises 20(400lbs) 15(430) 15(450) 15(450) 15(450)

Cable Front Squats 12(75lbs) 12(75) 10(85) 10(85)

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Leg Extensions  15(100lbs) 15(90) 15(80) 15(80)

Plate Steering Wheels 2 x 15(25lbs)

DB Side Laterals [dropsetsx4] 4 x 8(30lbs)

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Hanging Leg Raises 4 x 15

BTN Smith Presses 8(105lbs) 10(105) 12(105) 10(135)

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Rear DB Laterals 10(25lbs) 12(25) 8(30) 12(25)

DB Presses 12(50lbs) 12(50) 10(55) 8(65)

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Rope Crunches 20(70lbs) 12(95) 12(100) 12(110)

Machine Shrugs 8(360lbs) 10(270) 10(270) 12(180) 12(180)

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Rear Mach. Flyes 8(100lbs) 8(100) 10(90) 12(80) 10(80)

Plate Steering Wheels 2 x 10(25lbs)

Bodyweight Pullups 3 x 10

BB Bent Rows (underhanded) 10(185lbs) 10(185) 10(225) 8(225) 7(275)

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Lying Leg Curls 15(90lbs) 12(100) 10(110) 10(120)

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Slanted Calf Raises 20(160lbs) 20(180) 15(220) 15(260)

T Bar Rows 10(135lbs) 12(155) 10(170) 8(180)

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Seated Leg Curls 15(70lbs) 12(110) 10(110) 10(120)

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Seated Calf Raises 15(90lbs) 15(100) 15(100) 12(110)

Wide Grip Pulldowns 12(150lbs) 12(140) 12(130) 15(120)

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Hammer Lo Iso Rows 10(90lbs) 10(100) 10(100) 8(110)

Alt. DB Curls (dropsets x5)  3 x 8(35lbs)

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Hyperextension Machine 3 x 15(280lbs)

Leg Extensions 2 x 35(50lbs)

BB Squats 10(135lbs) 10(155) 10(185) 8(225) 6(275) 4(275)

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Hammer Incline Presses 10(180lbs) 10(180) 10(200) 10(200) 10(250) 8(270)

FreeMotion Hack Squats 3 x 10(180lbs)

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Hammer Flat Press 3 x 12(270lbs)

15 min elliptical

Front DB Raises 2 x 15(20lbs)

Side DB Laterals (dropset x4) 8(30lbs) 8(30) 8(30) 8(30) 10(25)

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Hanging Knee Raises 5 x 15

Rear DB Laterals (drop x3) 15(20lbs) 10(25) 10(25) 10(25) 10(25)

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Ab Crunch Machine 25(50lbs) 15(50) 15(55) 15(55) 12(75)

Wide Grip Upright Rows 15(45lbs) 12(65) 10(75) 10(85)

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Rear Delt Fly Machine 4 x 10(80lbs)

Hammer Shoulder Press 4 x 10(140lbs)

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BB Shrugs 4 x 10(225lbs)

Skullcrushers 3 x 8(60lbs)

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Close Grip Bench Press 3 x 10(60lbs)

Wide Grip Pullups 3 x 10 (bodyweight)

T Bar Rows (supported) 12(80lbs) 12(80) 10(90) 12(105)

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Slanted Calf Raises 15(200lbs) 12(220) 12(240) 10(300)

DB Rows 10(65lbs) 10(65) 10(70) 9(90)

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Lying Leg Curls 15(120lbs) 12(160) 10(200) 10(240)

Neutral Grip Cable Rows 12(180lbs) 10(200) 10(200) 8(220)

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Single Leg Curls 20(25lbs) 20(25lbs) 15(30) 15(35)

Wide Grip Pulldowns 15(150) 12(160) 10(18) 10(180)** triple drop set

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Seated Leg Curls 15(70lbs) 12(85) 10(100) 10(100)

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Standing Calf Raises 10(140lbs) 10(180) 8(240) 8(260)

20 mins elliptical

Incline DB Press 15(55lbs) 15(55) 12(65) 10(70) 8(80) 8(80)

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Flat DB Flyes 4 x 10(40lbs)

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

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Incline DB Flyes 4 x 10(40lbs)

Weighted Dips 3 x 8(45lbs)

BB Curls 15(45lbs) 12(65) 10(75) 8(95) 8(105)

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Rope Crunches 15(80lbs) 15(95) 12(110) 10(110) 10(110)

15 mins Stairmaster Lvl 10

Extensions 35(50lbs) 25(50) 25(50)

BB Squats 20(95lbs) 15(135) 12(155) 10(185) 8(225) 4(250)

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Donkey Raises 7 x 20(450lbs)

Leg Press 12(380lbs) 10(450) 10(450) 6(540)

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Freemotion Hacks 4 x 10(90lbs)

Cable Front Squats 8(105lbs) 8(105) 8(105) 8(95) 12(75)

Seated Raises 4 x 10(135lbs)

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Standing Raises 4 x 12(180lbs)

Front DB Raises 2 x 15(20lbs)

Smith BTN Presses 8(105lbs) 12(105) 12(125) 10(135)

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

DB Side Laterals 10(25lbs) 10(25) 8(30) 8(30)

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V Bar Pressdowns 12(80lbs) 12(85) 10(90) 8(95)

Arnold Presses 4 x 10(45lbs)

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Machine Rear Flyes 10(90lbs) 10(90) 8(100) 8(100)

Skullcrushers 15(60lbs) 12(70) 10(80) 8(90)

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Upright Rows 4 x 12(60lbs)