ultimateme’s BodyBlog

Arnold DB Press  5 x 25 x 10

Seated DB Press Palms-In  5 x 25 x 10

Front DB Raise  5 x 20 x 8

Front Incline DB Raise  5 x 15 x 8,8,8,6,6

One Arm Side Lateral  5 x 15 x 10,10,8,6,6

Bent-Over Lateral  5 x 20 x 10

BB Shrugs  5 x 130 x 10  (superset with)

BB Shrugs Behind The Back  5 x 130 x 10

DB Alternate Curl  5 x 25 x 10  (superset with)

Seated Triep Press  5 x 25 x 12

EZBar Curl  5 x 70 x 8,7,6,5,5

Close-Grip Bench Press  5 x 145 x 10,8,7,5,5

Seated DB Curl  5 x 25 x 8,8,7,5,5   (superset with)

Lying supine DB Extensions  5 x 20 x 20,20,20,12,10

Hammer Curl  5 x 25 x 10,10,8,10,12  (superset with)

Standing Overhead BB Extensions  5 x 60 x 10

Bench Press  3 x 150 x 12,8,8; 2 x 165 x 6,4

Wide-Grip Bench Press  5 x 145 x 6,6,5,5,5

Hope all of you have a great week!!

BB Hack Squat  5 x 120 x 10,10,10,8,8

Front Squat  5 x 80 x 8,8,8,10,10

Leg Extensions  6 x 140 x 10

Lying Leg Curls  2 x 60 x 10; 3 x 55 x 8,6,4

Bench Press  3 x 150 x 12,8,8;  2 x 165 x 6,4

Decline DB Press  5 x 25 x 12

Wide-Grip Bench Press  5 x 145 x 5

Have a safe, relaxed and fun weekend!!

This coming weekend is the annual Pecan Festival in Colfax, La.  In addition to the carnival rides, there will be food.  As of late, I have been cheating from time to time in the "eat clean" catagory.

With so much jambalaya, etoufee, gumbo, chicken on a stick, alligator on a stick and of course pecan candy, the temptation will be strong.  So my strategy is to pay all of my bills on Friday and be broke on Saturday when I go to the festival.  Sounds like a plan?

Bent-Over BB Rows  5 x 100 x 8

Stiffed-Legged Deadlifts  5 x 120 x 10,10,8,8,8

Reverse Flyes  5 x 20 x 12

One Arm DB Rows  5 x 25 x 10

Upright BB Rows  5 x 70 x 6,5,5,5,4

Weighted Leg Raises  5 x 5 x 12,12,15,12,12 (5lbs ankle weights on each leg)  This is also a "giant set" with the following abs exercises.

Crunches-Hands Over Head  5 x 10 x 12,12,15,12,12(10lbs DB in each hand)

DB Side Bends  5 x 25 x 15,15,15,15,20

Arnold Press  5 x 25 x 10

Seated DB Press  5 x 25 x 10

Front DB Raise  5 x 20 x 8

Incline Front DB Raise  2 x 15 x 5; 3 x 12 x 7,7,8

Front/Back Laterals  5 x 15 x 7,6,5,5,5; Start with DB in front of thigh; extend outwards; lower behind thigh; extend outwards; lower back to start.

BB Shrugs  5 x 120 x 10,10,10,8,8 (superset with)

BB Shrughs Behind the Back  5 x 120 x 10,10,10,8,8

Bench Press  5 x 165 x 10,5,5,5,5

DB Alternate Bicep Curl  5 x 25 x 10

Seated Tricep Press  5 x 25 x 12

EZBar Curl  5 x 70 x 7,7,5,5,5

Close-Grip Bench Press  5 x 135 x 7,7,5,5,5

Seated DB Curls  5 x 25 x 7,7,6,5,5

Hammer Curls  5 x 25 x 7,7,6,5,5

Front Squats  5 x 80 x 8

Barbell Hack Squat  5 x 120 x 10,10,8,8,8

Well today we start our new 8-hour schedule at work.  I’m 3p-11p.  No one likes these cut in hours from 4/12 hour shifts to 3/8 hour shifts, but we all are greatful to still be employed. 

I pieced together a bicep/tricep and leg routine I’ll start in another 20 minutes to see if I can get it all in and logged on here before 2:30p.  I have to clock in at 2:45p.  I’m trying to add more volume to my workouts to increase my size.  I’ll stay on this for 3-weeks to see how well it works for me.

Stay blessed!

BB Hack Squats  5 x 120 x 8,8,8,8,5

Front BB Squats  5 x 50 x 8,8,8,8,8

DB Lunges  5 x 20 x 10

Leg Extensions  5 x 140 x 10,8,8,8,10

Standing Leg Curls  5 x 120 x 8,8,8,8,5

Weighted Leg Raises (5lbs. ankle weights)  5 x 5 x 12

Crunches-Hands over Head (10lbs. DB in each hand)  5 x 10 x 15

Wide Grip Pullups  5 x 6,6,7,5,5

BB Shrugs  5 x 120 x 10,10,8,8,6 (superset with)

BB Shrugs Behind the Back  5 x 120 x 10,10,8,8,6

Lat Pulldowns Behind Neck  5 x 140 x 12,12,12,10,5

Wide Grip Lat Pulldown  5 x 150 x 8,8,8,5,5

Underhand Cable Pulldown  3 x 160 x 10; 2 x 170 x 5

DB Wrist Curls PD  5 x 15 x 20,15,15,15,15

DB Wrist Curls PU  5 x 25 x 20,15,15,15,15

Even on my off days, I can’t sleep past 9am.  Run errands all day and try and force myself to sleep at night.  I’m taking ZMA.  The Zinc is suppose to help make you sleep more sound.  This is just the second week.