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International Master & slave 2007
Northeast Master & slave 2006
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Every time I do a journal entry, I find myself writing about how my work out was on that particular day. I enjoy sharing my trials and tribulations at the gym. Since I write about it every day, I thought I would actually map out what I'm doing at the gym this way when I say "wow, what a chest work out" you could check out what I actually did.
My Routine Monday - Standard chest press - Three sets of ten  Inclined chest press - Three sets of ten Declined chest press - Three sets of ten Dumbbell inclined bench press - Three sets of ten Dumbbell flys - Three sets of ten
Tuesday - Leg Press - Three sets of ten Squats - Three sets of ten - Using Smith Machine Leg curls sitting - Two sets of ten Calf raises - Four sets of twelve and one set of twenty five
Wednesday - Lat Pull downs - Three sets of ten Seated rows - Three sets of ten One arm rows - Three sets of ten Dumbbell bench press - Six sets of ten - ( Running the rack)  Barbell bench press on Smith Machine - Three sets of ten
Thursday - Preacher curls ( with EZ curl bar) - Three sets of ten Standing curls with curl bar - Three sets of Ten Hammer curls with dumbbells - Three sets of ten Triceps pull down with rope - Three sets of ten Inclined skull crushers with EZ curl bar - Three sets of ten Triceps push down - Three sets of ten
Friday - Inclined shoulder press - Three sets of ten Seated military shoulder press - Three sets of ten  Shoulder extensions out to the side off body - Three sets of ten Shoulder extensions in front of body - Three sets of ten Upright row with curl bar - three sets of ten Shrugs - Six sets of ten Forearm curls - Three sets of twelve Reverse forearm curls - Three sets of twelve Horizontal wrist rotations - One set thirty six
Abs - I work abs on Monday, Tuesday, Wednesday and Saturday 200- Crunches using the ab roller 50 - Leg lifts 50 - knee to chest using the Roman chair 90 - back and side extensions (30 to the front, 30 to the left side and 30 to the right) 130 - Seated weighted crunches 
smith machine: bench press smith machine: incline chest press dumb bell flys: 12lbs, 15 lbs, 12 lbs shrugs: 3 sets of 10: 180 lbs, 320 lbs, 180 lbs
| Preacher curls: Standing curls, EZ bar: 35 lbs, 45 lbs, 35 lbs Hammer curls: 12 lbs, 15 lbs, 12 lbs Triceps rope pulldown: 60 lbs, 70 lbs, 80 lbs Triceps, EZ-Curl Bar Overhead Tricep Extensions:
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hammer strength row over head lat pull down one arm row bench press: dumb bells: 17.5 lbs, 22.5 lbs, 22.5 lbs smith machine bench press prone row
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Copyright . International Master & slave 2007. All rights reserved. |
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