Back Day!

I twisted my ankle the other night and leg day got shafted :(

BACK DAY!

Wide-grip Pull-ups, palms away: 3x10

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Wide-grip Lat. Pull-downs, behind the head: 4x7, hold each rep behind your head for at least a 2 count

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Bent-over Rows with Flatbar: 3x12

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Reverse Butterflies: 3x10

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One-armed Pull-ups: 3x7 (each arm!)

Stretch stretch stretch!

Lemme know someone's still looking at this!

E

Spring Break Recovery: Chest day

Gonna get back to working legs soon! But for now...

Chest Day:




Heavy Bench: 5x5 (light warmup, 2x7-10)
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Heavy Single-arm DB Bench: 3x7 (Only pick up one weight at a time, plant feet wide and tighten your abs to stay balanced)
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Inclined Bench: 3x12
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Weighted Dips: 3x7 OR Regular dips 3x12 if you don't have a seated dip machine or weight belt.
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Get to work on those abs!!


SHOUTOUTS: Blake and Dillon, great job

Tuesday: Back to the Back Day

Quote of the Day: "So, something weird happened to me this weekend. I went to the gym and you weren't there."

This is a project to help inspire other people to work out. Remember that! Send pix, put em' up, let's make something big

Back Day

Pull-ups: 6x10 **Alternate between wide grip (palms facing away), close grip (palms facing body), parallel (palms facing each other)**

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Heavy Seated Close-grip Rows: 3x7

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Heavy Close-grip Pull downs: 5x7

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Reverse Butterflies with Cables: 3x12

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One-armed Assisted Pull-ups: 20 Total (in as few reps as possible)

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Lower Back Extensions: 3x12-15

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Let me hear from someone!!!! Leave a comment, hit my facebook

   --->     Click for my Facebook     <---

E

Chest Day with the Homie Blizzy Blake!

After a 5 day hiatus, got back in the gym with a big chest day!

Bench Press: 2x10-12 (warm up weight), 3x7 (moderately heavy weight)

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Single-armed Dumbbell Benchpress: 3x5 (heavy weight) **Do one arm at a time, meaning one hand should be free while the other has a weight in it)

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Inclined Butterflies with Cables: 3x12

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Finisher Bench Press: 3x5 (heavy weight)

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Dips: 3x20-25 (yeah, don't cheat either!)

Protein shake, chocolate milk, BEEF!

Somebody get at me! comment, facebook something!

E

http://www.facebook.com/profile.php?id=1325430058

Jacked Back Tuesday

Heavy back day for a change. This one has me stiff…


Wide Grip Lat. Pull downs: 1x15 light weight, 4x7 heavy

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Rowing Superset- 3 rounds
-Cross-body Rows: x12 (same as high cable rows, except reaching across your body-Video)
-Dumbbell Bent over Rows: x10-12

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Seated Close-grip Rows: 3x15 Lighter weight, holding each rep 2-3 seconds

***This was the hardest thing all day! I actually used a watch to count the seconds for my partner. Everything else builds strength, builds muscle. These long sets should get your back more toned

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Assisted One-arm Pull-ups:

- Palms facing in: 4x7

- Palms facing out: 4x7

STRETCH OR YOU'RE GONNA FEEL LIKE AN OLD MAN UNTIL YOUR MUSCLES HEAL.

LET ME HEAR FROM SOMEONE!

E

Best Chest Monday

Heavy chest day again! Worked on endurance last time; this chest workout is to build strength.

Bench Max Routine: 1x12, x7, x5, x3, x1…x1 until failure (Start very light; I started at 135, finished at 345. I take at least a minute between sets)

***Use this to compare your improvement every so often.)

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Incline Cable Butterflies: 3x12 (try to do more weight than you've done on previous days!)

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Declined Bench with Dumbbells: 3x10 (still using heavy weight!)

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Finisher Press: 4x5 (The bar should be almost half an arms length from your chest when racked)

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Dips: 3x20 (with the grips out wide)

NOTES: Heavy weight = as much weight as you can do for the set. You should only need assistance for the last 1 or 2 and what you do for 10 reps is different for what you do for 5. IF YOU HAVE ON TOO LITTLE WEIGHT, do more reps for that particular set.

Saturday, Shoulders

For anyone who cares it was my birthday week. Hence, the irregular posts and such lol

SHOULDER DAY

Standing Shoulder Press: 3x15-20

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Extended Deltoid Triplets: 3x10 (So, 30 reps total)

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Rear Delt. Superset:
-Seated High Rows: 5x7 (heavy)

-Overhead Lawn-Mowers: 5x12

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Front Deltoid Raises with Barbell: 3x10-12

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6 minute abs!…get some


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