January 20 2010
Legs:
Leg Extensions
- 40x10
- 55x10
- 60x10x2
Smith Bulgarian Split Squats (first time doing these!)
- 35x8
- 45x8x2
- 50x6
Lying Leg Curls
- 40x8
- 60x8x2
- 70x7
Machine Leg Press
- 80x10
- 120x10
- 140x10
Archive for January, 2010
January 19 2010
Chest/Shoulders/Nubrets/Abs
Chest:
Flat DB Press
- 20×20
- 25×18
- 25×15
Hammer Strength Incline
- 28×20
- 38×15
- 37×17
Dips
- 80lbsAssistedx20
- 50Ax10
- 50Ax15
Nubrets (Arms):
Pushdowns w/ Handle > Barbell Curls
- 20x12x4 – 20x12x4
- 25x12x8 – 20x12x8
Shoulders:
Barbell Military Press Superset w/ Upright Rows to Chest
- 20x12x2 – 20x10x2
- 30×12 – 30×10
Abs:
- 10:00
January 18 2010
Back/Bi/Calves
Back:
Pull ups
- 40lbsAssistedx7
- 52Ax8x4
Front Pulldowns
- 30×15
- 40×15
- 50×15
Seated Rows
- 40×15
- 50×15
- 60×15
Rear Delt Row Machine
- 40×15
- 50×15
- 55×15
Hyperextensions
- 10
- 25×12
- 25x13x2
Bis:
Barbell Curls
- 25×8
- 30x8x3
1-Arm Cable Curls
- 15×10
- 20x10x2
Dumbbell Hammer Curls
- 15×8
- 15x10x3
Calves:
Rotary :30 rests
- 90×15
- 100×15
- 100×16
- 100×15
Seated Calf Raise :30 rests
- 45x15x3
01/21/2010
Cardio/Abs/Bi
Cardio:
Stairs
- 20:00 – 1.34 miles
Abs:
- 15:00
Bis:
Incline DB Hammer Curls
- 30×10
- 45×10
- 55×10
- 50×10
Machine Curls
- 49×10
- 84×10
- 99x9x2
Cable Curls
- 80×10
- 120×10
- 140x10x2
01/20/2010
Legs/Calves
Legs:
Leg Extensions
- 100×10
- 145×10
- 155x10x2
Bulgarian Split Squats Smith
- 85×8
- 115x8x3
Lying Leg Curls
- 80×8
- 100×8
- 115×8
- 120×8
Machine Leg Press
- 200×8
- 300×8
- 360×8
- 400×8
Calves:
Seated Calf Raise :60 rests
- 150x15x4
Hammer Strength Horizontal Calf Machine :30 rests
- 290x15x3
Recipe #5 Proyo (Protein Yogurt with or without Fruit)
What you need:
- 1 6oz fat free yogurt (preferably plain)
- 1 tablespoon (or ~15grams) whey protein (Vanilla is my favorite for this)
- 1 packet splenda/stevia/sugar alternative
- A little pure vanilla extract
- 1 cup fruit (your choice)
The making process:
- Combine all the ingredients in a bowl
- Top with the fruit
Calorie information: 306 calories, 1g fat, .5g saturated fat, 54g carbs, 4g fiber, 183mg sodium, 23g protein
Tips: Use fat free whip cream, add in chopped nuts, reduce the fruit to 1/2 a cup or take it out completely.
01/19/2010
Chest/Tri/Abs
Cardio:
Max Incline Treadmill
- 10:00 – .45 miles
Chest:
Flat DB Press
- 65×8
- 80×8
- 100×8
- 105×8
Hammer Strength Incline
- 118×8
- 198×8
- 218×8
- 228×8
Dips
- BWx35
- BWx30
Machine Flyes
- 150×8
- 210×8
- 230×8
- 250×8
Tris:
French Curls
- 60×10
- 100x10x3
Rope Pushdowns w/ Handle
- 50×10
- 72.5×10
- 80x10x2
Tri Pushdown Machine
- 170×10
- 230×10
- 250×10
Closegrip Bench
- 135×16 (Tris were completely shot)
Abs:
- 10:00
01/18/2010
Head was not in the game today at all. Felt really sick before the gym but I still ended up going and doing some light shoulders.
Shoulders:
Cable Lat Raises
- 20×15
- 30x15x2
Shoulder Press Machine
- 100×15
- 130x15x2
Uprights Rows to Chest
- 100x15x3
Cable Front Raises
- 15×15
- 20x15x2
01/17/2010
Cardio/Traps/Nubrets/Calves
Cardio:
Max Incline Treadmill
- 30:00 – 1.66 miles
Traps:
Dumbbell Shrugs
- 70×10
- 90×10
- 100×10
- 110x10x2
Back Shrugs Smith
- 105×10
- 155×10
- 225x10x2
Nubrets (Arms):
Pushdowns > Barbell Curls
- 70x12x2 – 40x12x2
- 80x12x2 – 40x12x2
- 90x12x4 – 40x12x4
- 100x12x4 – 40x12x4
Calves:
Rotary :30 rests
- 190×15
- 220×15
- 225x15x3
