sizzahanz's BodyBlog

Sissy Squats

sizzahanz — Fri, 16 Oct 2009 00:58:15 +0000

1st of all, these things are named wrong..lol ..I never had them as part of my normal leg regiment, but that changes today.

As some of you know, I changed gyms a few weeks ago. Well I’ve been seeing this little machine in the leg area that looked like a broken seated calf machine, missing the seat Never paid a lot of attention to it until I got my FLEX mag yesterday. Inside was a retro article on Sissy Squats and guess what machine they were using? Yup, the ‘missing seated’ calf machine..lol

I warmed up with 4 sets of them in todays quad workout and loved it! The 1st two sets were bodyweight and the last two I added weight. I followed my quad workout with 4 more burnout sets to failureof these things..I LOVE Em!! Guess you can now call me a sissy!

Chest - Arms 10-5-09

sizzahanz — Tue, 06 Oct 2009 00:38:48 +0000

Incline Bench Press 15(135lbs) 12(155) 8(165) 8(185) 8(185)

Smith Flat Presses 8(195lbs) 8(195) 5(215) 8(215)

s/s

Incline DB Flyes 6(60lbs) 8(50) 8(40) 10(40)

Weighted Dips 10(45lbs) 10(45) 12(25) 12(25)

s/s

Cable Crossovers (over/under) 15(50lbs) 10(60) 8(60) 10(40)

DB Curls 12(35lbs) 10(40) 8(45) 7(50)

s/s

DB Kickbacks 10(40lbs) 10(40) 10(45) 8(55)

BB Curls 3 x 8(85lbs)

s/s

Overhead Extensions 12(75lbs) 12(75) 8(85)

Back-Hams-Calves 10-4-09

sizzahanz — Tue, 06 Oct 2009 00:19:44 +0000

Wide Grip Pullups 15, 10, 8, 7, 8

s/s

Neutral Grip Pulldowns 8(140lbs) 8(130) 8(120) 8(110) 8(100)

BB Bent Rows 15(135lbs) 12(185) 10(205) 10(225) 5(275)

T Bar Rows 10(145lbs) 10(155) 8(160) 8(160)

s/s

DB Rows 6(75lbs) 8(70) 8(65) 10(60)

Stiff Legged Deadlifts 10(105lbs) 8(105) 10(105) 10(125) 8(145)

s/s

Lying Leg Curls 10(87.5lbs) 12(87.5) 12(87.5) 12(112.5) 8(125)

Standing Calf Raises 15(120lbs) 15(120) 12(140) 12(160) 12(200)

Slanted Calf Raises 20(90lbs) 20(140) 20(180) 20(180) 20(180)

Shoulders - Abs 10-3-09

sizzahanz — Tue, 06 Oct 2009 00:10:48 +0000

Plate Steering Wheels 3 sets (25lbs)

Seated Overhead Press 15(95lbs) 12(115) 10(135) 8(155) 8(160)

Leaning Side DB Raises 12(25lbs) 10(30) 8(35) 8(35)

Smith BTN Press 8(115lbs) 8(105) 8(95) 8(95)

Rear DB Flyes 4 x 10(30lbs) *triple drop sets

DB Shrugs 12(100lbs) 12(100) 10(125) 8(150)
Hanging Knee Raises 4 x 10

s/s

Rope Crunches 15(70lbs) 15(80) 12(90) 10(100)

25 min treadmill

1st day of Quads/Calves at the new gym

sizzahanz — Fri, 02 Oct 2009 00:01:22 +0000

It was very different..kinda feeling lost for a minute and took a while to get into a nice working flow, but it was good. Today was quads and calves so it didnt take long to get into a groove

Leg Extensions 3 sets of 25 (50lbs)

Leg Press 15(270lbs) 15(36) 12(450) 10(540) 8(590)

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

Hack Squats 3 x 8(90lbs)

Single Leg Extensions 3 x 12(50lbs)

Donkey Calf Raises 15(290lbs) 15(290) 12(165) 12(150) 12(150)

Seated Calf Raises 15(90lbs) 15(90) 12(105) 12(105)

Ab Crunches 3 x 25

StepMill 10 mins

Bittersweet day…last day at old gym

sizzahanz — Wed, 30 Sep 2009 22:00:17 +0000

You dont realize how attached you’ve come to a place until you can no longer go there. My gym officially closes Friday, but since I’ve signed up at a new one, today was my last day. A lot of equipment was already gone and more being moved, so my workout generally sucked..lots of picture taking and good-byes..everyone seems to be going to different gyms, some dont know where they are going yet. Gonna miss alot of the people who I wont see anymore …felt like the last day of school..lol
A few of us are going to the same new gym but it’ll still be an adjustment to get into the flow of a new house, gotta turn it into a ‘home’…we’ll see how it goes, my 1st workout there is tomorrow…

Quads - Calves 9-25-09

sizzahanz — Fri, 25 Sep 2009 22:06:34 +0000

Leg Extensions - 3 x 25 (50lbs)

BB Squats - 5 x 20 (135lbs)

s/s

Donkey Calf Raises 5 x 15 (400lbs)

Leg Presses - 3 x 15 (300lbs)

s/s

Seated Calf Raises - 3 x 12 (90lbs)

Hack Squats - 3 x 15 (200lbs)

s/s

Leg Extensions - 12 (100lbs) 10(110) 8(120)

Gotta find a new gym

sizzahanz — Fri, 25 Sep 2009 05:27:20 +0000

While at work, I got a text from a gym buddy who asked did I hear that the gym was closing next friday? Of course I heard rumors and I’ve seen the gradual decline of usual suspects at the time I’m usually there, but I thought it was just that..rumors. Apparently its true and we’re being cast into the winds…

Of course there are many gyms in my area but not like this one..I DO NOT like the ‘fitness club’ style gyms, where everything is bright and there are more machines than iron…unfortunately this is the happening thing and most gyms are like that. Even Powerhouses are more like ‘powder’ houses…Yes, I’m pissed! Gonna have to take a long ass drive to get to the next hardcore gym that I know of, but until I find sumthin different, that’s just gonna have to do. Thank u and good nite…………

Shoulders/Arms 9-22-09

sizzahanz — Wed, 23 Sep 2009 22:11:14 +0000

Great day as a couple of personal bests were achieved!

Plate Steering Wheels 3 x 10 (25lbs)

Seated BB Press 15 (95lbs) 12 (105) 10 (115) 10 (135) 8 (160)** personal best

s/s

Incline Rear DB Flyes 12(20lbs) 10(25) 10(25) 8(30) 8(30)

DB Side Laterals [dropsets x 5] 10(30lbs) 10(30) 10(30) 8(25) 8(25)

s/s

Ab Crunch Machine 25(40lbs) 25(50) 20(60) 15(70) 15(75)

Cable Upright Rows 10(37.5) 10(37.5) 12(37.5) 12(42.5)

s/s

Rear Delt Machine Flyes 4 x 10 (70, 70, 80, 90)

BB Curls 15(45lbs) 10(75) 10(85) 8(105)** personal best

s/s

Skullcrushers 4 x 10(75lbs)

Preacher Curls 3 x 8(70lbs)

s/s

1 arm Pressdowns 10(40lbs) 10(35) 12(30)

Back/Hams 9-22-09

sizzahanz — Tue, 22 Sep 2009 22:21:00 +0000

Bodyweight Pullups (various grips) 4 x 12, 15, 10, 10

s/s

Stiff Legged Deadlifts 20(bar) 12(135lbs) 10(155) 10(155)

BB Bent Rows (underhanded) 15(155lbs) 12(185) 12(185) 10(225)

s/s

Lying Leg Curls 15(80lbs) 10(110) 8(120) 8(120)

Supported T Bar Rows 12(70lbs) 10(80) 10(100) 8(135)

s/s

Seated Leg Curls 15(80lbs) 12(110) 10(115) 8(130)

DB Rows 8(105lbs) 8(105) 10(90lbs)

Wide Grip Pulldowns 15(120lbs) 12(130) 10(140) 10(170) 10(170)

s/s

Standing 1 Leg Curls 15(50lbs) 10(60) 10(70) 8(70)

10 mins upright bike Lvl 10-15 alternating