Wednesday, January 19, 2011


Hammer Behind Neck Press 4x8 70lbs each arm
Arnold DB Press 3x8 40lb
Lateral Raises 4x10 25 lbs
25lb plate up and down 3x10
Cuban Press 25lbs 3x10
Shrugs 4 plates 3x20

Heavy Abs
30 minutes of cardio split between bike/eliptical

Comments needed.. Whats your favorite shoulder exercise?

Monday, January 17, 2011

Leg Day Tommorow

Took Today Off.. Had a busy day of work and just wasn't feeling it. Leg Day is next, going to hit them before work tommorow.

Smith Machine Parallel Wide Stance Squat 4x8 Smith Machine Parallel Feet Together Squat 3x8 Legs Press 3x20
HammerCurls 3x8
Leg Kickbacks 3x10
Hip Abductor 3x12-15
Calf Raises Standing/Seated (Alternate) also every other workout Toes in or striaght alternate.

Sunday, January 16, 2011

Gym Blog

Back/Bis Today at the gym

Rackpulls 4x8 225
Pullups 2x till failure
Lat Pulldowns 4x8 130
Row Machine 4x8 120
Hammer Rows 3x8 70lbs each arm
T-Bar 3x8 70lbs
Cable Curls 3x8 50lbs
21's 3x21 90lbs
Hammer Curls 3x8 20lbs
Forearm Gripper 2 45lbs 3x30
30 minutes Cardio

Thats the workout, more important though.. it what you eat throughout the day is whats gonna effect how you perform and your results. Lately my diet has been off point, consuming a lot of late night carbs. Will be cleaning up diet this week.