sizzahanz’s BodyBlog

Wide Grip Pulldowns 20(80lbs) 15(120) 12(140) 10(160) 8(180)

BB Rows 12(155lbs) 10(185) 10(185) 8(225)

T Bar Rows 10(135lbs) 10(145) 6(180) 8(160)

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Lying Leg Curls 15(120lbs) 15(120) 12(130) 10(140)

Underhand Pulldowns 15(150lbs) 12(150) 10(160) 8(160)

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Standing 1 leg Curls 20(25lbs) 20(25) 15(30) 15(30)

Deadlifts 10(225) 8(275) 3(315)

Slanted Calf Raises 15(180lbs) 15(180) 12(200) 10(240)

Standing Raises 20(120lbs) 20(140) 15(180) 15(180)

Incline BB Press 30(45lbs) 15(135) 10(155) 7(185) 4(185)

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Flat DB Flyes 4 x 10(50lbs)

Flat Hammer Press 10(205lbs) 8(235) 8(255)

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Incline DB Flyes 3 x 12(40lbs)

Weighted Dips 3 x 10(45lbs)

BB Curls 12(45lbs) 8(95) 8(95) 8(95)

Preacher Curls 12(50lbs) 8(50) 8(50)

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Spider Curls 8(40lbs) 8(35) 5(30)

Rope Crunches 15(85) 15(90) 12(100) 10(110)

Extensions 35(50lbs) 30(50) 35(50)

BB Squats 15(135lbs) 15(135) 15(135) 10(185) 8(225)

Leg Press 15(270lbs) 12(320) 10(450) 6(540)

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Hack Squats 3 x 10 (115lbs)

BB Walking Lunges 3 x 60lbs

Donkey Raises 20(300lbs) 15(340) 15(400) 15(420)

Seated Raises 15(90lbs) 12(115) 10(135) 8(145)

Standing Military Presses *20(45lbs) *20(45) *15(65) 12(85) 12(85) 10(95) 8(115) 6(135)

Used wrestling shoes by recommendation to get a flat footed stance and alleviate knee pressure first of all. Second, I used a milkcrate as a depth gauge to all the way beyond parallel. Definitely can tell I’ve been cheating as I pyramided to a 4 rep max of 245lbs. Last week I repped 275lbs for 6 reps using my usual technique..I can tell I havent been going all the way down. Surprisingly, I got no trouble from my knees which usually ache the nite after. I can definitely feel the difference in my quads as they are still a lil numb and I worked up about 6 hrs ago..really looking forward to my progress

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)