An Awesome Quote

Very simple but very true,

"We Are Challenged By The Choices We Make."

Think about it...

Work out log 10-21-2008 back, bi's, tri's

BACK:

Barbell rows:
4 sets, 45lbs x 12 reps x 1 set, 65lbs x 12 reps x 3 sets.

Pull Ups: 3 sets x 8 reps, 7 reps, 6 reps.

Close grip rows: 2 sets x 40lbs x 1 set x 12 reps, 50lbs x 1 set x 12 reps

Wide grip lat pull downs: 2 sets x 60lbs x 12 reps

TRICEPS:

Rope tricep extension: 3 sets x 12 reps x 50lbs

Cable cross reverse grip extentions: 2 sets x 12 reps x 50lbs

BICEPS:

Barbell curl: 2 sets x 30lbs x 8 reps

Side Hammer curl: 2 sets x 10 lbs x 8 reps

Close grip bicep curls: 2 sets x 20lbs x 8 reps

Work out log 10-14-2008 Shoulders and Abs

Prone Rotating Shoulderpress SS with Reverse Flies:
4 sets, 10lbs, 10 reps on each exercise.

Decline ab crunch with lateral raises SS with crunch and shoulder press:
3 sets, 10lbs, 10 reps on each exercise.

Flat bench sitting lateral raises with knees up at an angle SS with shoulder press SS with reverse ab curls:
3 sets, 12 lbs, 10reps on lat raises and 8 reps on shoulder press

Standing Shoulder Press Drop Set SS with lat raises and around the worlds:
1 complete set of 20lb shoulder press, 8 reps--15 lbs shoulder press, 8 reps--10lbs lat raises 6 reps--8lbs lat raises 6 reps, 5lb around the worlds 5 reps.

Incline reverse curls:
1 set till failure.

Work out log 10-8-2008 Legs and abs

Once again, low carb so way less intensity and weight. I almost felt mad when I didnt have that much energy in the gym today, thats what happens 3 weeks out! So its expected. We just dont want to burn off any more muscle than need be.

LEG:

Squats: 5 sets, 65lbs-85-130 x3 sets, 12 reps each.

Legs press: real deep controlled leg press with 210lbs and a static hold on the last rep at the bottom for 5 seconds, 12 reps.

ABS:

Decline crunches: 2 sets, 20 reps

Reverse Crunches: 2 sets, 15 reps

Toe touches: 1 set, 15 reps

Decline Side twist SS with crunches: 2 sets 20 reps.

Work out log 10-7-2008 Shoulders and Biceps

Since I am so low calorie now we have cut back just a tad on the intensity so that we avoid burning more muscle than need be.

SHOULDERS:

FMM Sitting Shoulder Press: 3 sets, 80lbs-90lbs-90lbs, 12 reps-10 reps-10reps

Sitting Barbell Behind the neck Shoulder press: 3 sets, 25lbs, 10 reps each

Sitting Dumbbell side laterals super setted with shoulder press: 2 sets, 10 reps on laterals, 10 reps on shoulder press, 10lbs.

BICEPS:

Barbell curls: 2 sets, 25lbs, 8 reps

Close grip dumbell curl: 2 sets, 25lbs, 10 reps.

Work out log 10-6-2008 Back and Triceps

BACK:

Pull Ups: 2 sests of 8 reps

FMM High Row: 2 sets, 12 reps, 80lbs

FMM Lat Pull Down: 2 sets, 12 reps, 70lbs

FMM Reverse Lat pull down: 2 sets, 8 reps, 60lbs

TRICEPS:

Incline Skull Crushers: 2 sets, 12 reps, 25lbs

Tricep Ext: 3 sets, 100lbs to 70lbs drop set on each set till failure

FMM Tricep Ext: 1 set, 60lbs, till failure.

Work out log 9-28-2008 Legs

Well today I just wasnt feeling it, I think I may be coming down with something but I am not sure. But I did a leg work out anyways.

Barbell Squats: 6 sets, 95lbs x 2, 115lbs, 135lbs x 2...12 reps with negatives at the end.

Leg Extension: 4 sets. First with 80lbs and 15 reps with both feet. Next 2 sets are with one leg at 40lbs 8 reps each with a hold at the end, last set is both legs with 80lbs till failure.

Front Squats: 2 sets 50lbs 12 reps.

Leg Press: 3 sets, 230lbs 15 reps.

Work out log 9-27-2008 Back, Tri's and abs.

BACK:

Super duper set of prone exercise ball dumbbell rows, reverse flies, and delt rows:

2 sets: 20lbs dumbell row, 12 reps. 8lb reverse flies, 12 reps, 8 lbs delt row 8 reps.

Close grip lat pull downs: 2 sets of 70lbs, 8 reps dropped to 50lbs 6 reps. 2nd set 60lbs and then 50 lbs.

Prone Bench dumbell rows: 2 sets 25lbs 12 reps. 2nd set 20 lbs.

FMM Single arm lat pull down with rotation: 2 sets, 90lbs on each side, 12 reps.

FMM Lat pull downs: 1 set, 100lbs till failure.

TRICEPS AND ABS:

Incline reverse crunches super setted with skull crushers: 2 sets abs at 12 reps, 25lbs on skull crushers 15 reps.

Prone Tricep Extensions super setted with seated double crunch: 2 sets 8lbs on tricep extention, 12lbs on double crunch 15 reps on each. 2nd set 5 lbs Tricep Extension and 15lbs double crunch.

Standing Bar tricep extension super setted with flat bench straight leg reverse crunches: 2 sets, 90lbs extension 12 reps, 15 reps on crunches.

Work out log 9-25-2008 Shoulders and Bi's

SHOULDERS:

FMM Side lateral raises super setter with regular shoulder press: the arms are set like you would do a regular shoulder press but instead you do side laterals. The cables are not crossed. This changes what muscle group is targeted the most.

3 sets, till failure, 30lbs on side laterals, 60lbs of shoulder press.

One arm FMM Lateral raise with arm circles: 1 set on each side, 30lbs till failure.

Cross cable side laterals: 1 set, till failure, 30lbs

Drop set of free weight side laterals: 2 sets, 15, 10, 8 lbs till failure.

Drop set and super set of bent over row and upright row: 2 sets 35lbs bent over row to 20lbs, 15 reps and then on the 20lbs till failure. Up right row 20lbs till failure.

Dumbell Over head press: 30lbs 1 set till failure.

BICEPS:

Incline dumbell curls: 2 sets, 15lbs 8 reps and then holding in a static position for 45-60 seconds.

FMM Over Head Cable Curl: 2 sets, 30lbs on first set, 50lbs on second set till failure.

Work out log 9-20-2008 Legs

Unilateral movements for today.

Ball squats:

3 sets, 15 reps with body weight, 12 reps with 20lbs, 10 reps with 30lbs. At the end of each set I squatted with both legs and held that static position for 1 minute.

Leg Extensions:

4 sets 15 reps with 80lbs, 12 reps with 60lbs, 12 reps with 60lbs, 10 reps with 50lbs. At the end of each set I did a set of 100lbs leg lifts with a static hold at the end.

Leg Press:

3 sets with a different approach. Started with 150lbs and did 5 reps on each side, then to 200lbs for 10 reps, and back down to 150 for 5 reps (that all equaled one set, and then you do it over for 2 more sets.)

Work Out Log 9-19-2008 Tri's and Abs

So my back was so sore from the shoulder work out that we did tri's and abs today.

TRICEPS:

Prone exercise ball overhead tricep extension: 2 sets, 50 lbs, 15 reps

Standing rope tricep extension: 2 sets, 40-30lbs, 12-10 reps

Free Motion Machine tricep extension: 2 sets, 50lbs, 12 reps

FMM Cross cable reverse grip tricep extensions: 2 sets, 40lbs, 12-10 reps.

Bar Tricep Extensions: 1 big drop set, 100lbs-50-40-30, 12 reps-12-10-10.

ABS:

Decline ball crunches: 2 sets, 20 reps.

Decline ball side crunches: 2 sets, 20 reps.

Reverse decline 90 Degree cruches: 1 set 15 reps

Reverse decline (legs straight in the air crunches: 1 set 12 reps

Decline toe touch crunches: 1 set 10 reps

Bench leg lifts: 2 sets, 12 lbs, 15 reps.

Work log 9-17-2008 Shoulders and Bi's

Well I have booked my photo shoot date and I will be shooting with Guillermo Velez on Nov. 1, 2008 at 10am for 4 hours. I will have hair and make up done, hopefully I can get some of this on video! My diet and cardio for the last 3 weeks before the shoot will be very intense, keep me in your prayers! But it will all pay off in the end. Now...to the work out of today!

SHOULDERS:

Super Duper set of lat raises, side punches and around the worlds: 2 total rounds of all with little to no rest.
LATERAL RAISES: drop sets of 20lbs, 15, 10, 8 x 6, 8, 10 reps
SIDE PUNCHES: 8 lbs 30 reps, 15 on each side.
AROUND THE WORLD: 8 lbs 12 reps on the first set, 10 on the last

Free Motion Machine Unilateral Lat raises:
2 sets, 30 lbs 8 on each side.

Super Set of Cable Shoulder Press and Cross Cable Lat raises:
2 sets with
60lb over head press 15 reps
30lb lat raises 12 reps

BICEPS:

Barbell bicep curl: 1 set, 35lbs 10 reps

21's: 1 set, 15lbs

Cable curls: 2 sets 40lbs and 30lbs, 1st set 12 reps, 2nd set till failure.

NOTE: My biceps are easily developed that is why I dont necessarily concentrate on them too much.

Leg Day Work Out 9-13-2008

Well, reading back to yesterdays post and how crazy it was…it was nothing like today! Today was leg day and I knew that I was going to be squatting…but wow…Let me write down what I did and explain the "accident" that happened in this work out.

Squats:

2 sets of 5 reps with 135lbs, below parallel.

1 set of 7 at 185lbs

1 set of 4 at 185lbs (this is when IT happened)

LEG PRESS:

Unilateral leg press 2 sets of 12-10 reps with 260lbs

Drop set with 720lbs 30 reps in all

BACK TO SQUATS: (you will read why we went back, down below)

1set of 10 reps with 180lbs

1 set of 5 with 180lbs.

That was my leg day but the interesting thing is, I learned something today. DONT GET SCARED CAUSE THEN YOU DROP THE BAR AND IT ROLLS OVER YOUR NECK! :-/ So on the 4th set of 4 reps, my spotter was spotting me and his knee was my bench mark to come back up, well on the 4th rep I got three quarters of the way down and lost focus(bad idea) and instead of keeping everything tight I got scared that his knee was lower than before and my shoulders and core just colapsed forward and the 185lb bar just rolled right over my shoulders, down my neck and onto the weight rack. As soon as I felt it moving I knew there was no way I, or my spotter could catch it so I relaxed and just let it roll. Good thing I did because I didnt hurt me neck like I could have (Thank you Jesus for that split second reaction). Point being, DONT LOSE FOCUS, trust yourself and your body and you will be fine. That split second you have another thought come through your head, youre done.

The one awesome thing that did come of this was, that if I hadnt dropped it, I wouldnt have gone back and done the last 2 sets and pumped out 15 more reps! After the crazy leg press I looked at my trainer and he looked at me and we were both like, we gotta do that again…I had to redeem both myself and him…I WAS GONNA DO IT! So in the end I got 2 more sets of amazing squats in and so it wasnt so bad after all.

What a day!!

Work out log 9-12-2008 Shoulders and Biceps

Ok, today was a craaaaazy shoulder and bicep day...so bear with me I will try to get this across as easily as possible (if you want video please let me know). I really need to just film my work outs. lol... Basically, all these shoulder exercises are done with little to no rest in between but I will write them seperated like usual.

SHOULDERS: super duper sets! lol

Standing Free Motion (FMM) Shoulder Press SUPER SETTED with blue band lat raises:

3 sets, shoulder press is set to 80lbs, 15 reps and then blue band lat raises till failure. 15 second rest and then do the next set.

Kneeling FMM prone lateral raises SUPER SETTED with FMM lateral circles:

2 sets, set at 40lbs, 12 reps and then circles forward and back till failure.

Standing FMM Lateral Raises SUPER SETTED with FMM Lateral Circles:

2 sets, set at 30lbs, all until failure.

"Around the worlds" SUPER SETTED with shoulder press: You start with your palms supinated down by your sides and then you follow the line parallel to your body from hips, trunk, shoulders, and then up over your head.

1 set, 10lbs till failure.

BICEPS:

FMM Kneeling Prone Bicep Curls: 2 sets, 50lbs on each cable, 15-12 reps with a static hold at the end of each set for 10-12 seconds.

Standing One Dumbbell Curl: You hold one dumbbel in both hands on the end and curl (similar to a close grip barbell curl, but way more unstable! So the biceps have to work over time) 2 sets, 25-30lbs till failure with static holds at the end for 10-12 seconds.

Work out log back and tri's 9-10-2008

BACK:

Pull ups: 2 sets of 12

High row on cables: 2 sets till failure at 80lbs

Lat pull downs on free motion machine: 2 sets till failure at 90lbs

Unilateral row: 2 sets of 12 at 50lbs

TRICEPS:

Super set of cross cable extensions and rope tricep extensions: 2 sets till failure cable extension were at 50lbs, rope tricep ext were at 60lbs.

Barbell Tricep extensio (skull crushers): 35lbs 1 set till failure.

Work Out Log 9-6-2008 Legs

LEGS:

Front Squats super setted with leg press:

FS- 65lbs the first and 2nd set x 10 reps
95lbs the third set x 8 reps

Leg press: 640lbs till failure.

Barbell squats: 135lbs x 12 reps for the first and second set
185lbs x 8 reps for the last set

Leg extensions: 100lbs first and second set
80lbs last set all till failure


I will admit that the reason why we switched to leg extensions was because I got nauseated doing squats! Im guessing its because I wasnt breathing right and I was rushing my reps instead of taking them one at a time. Live and learn! Plus we just got our squat rack at the gym so I havent actually squatted...squatted, in over a year! Quite a shock to the body....lol...

Work out Log 9-5-2008 Back and Tri's

BACK:

Close grip lat pull down: warm up 40lbs 15 reps, 2 sets of a drop set 70lbs for 12 reps then drop to 50lbs 8-10 reps.

Barbell bent over Row close grip: 70lbs x 3 sets 10 reps.

Prone Exercise ball row on FMM: 2 sets 50lbs on each side 12 reps or until failure

super setted with

High row with rope: 2 sets 90 lbs 12 reps.

Squatted row on FMM: 70lbs on each side one set till failure.

TRICEPS:

FMM Tricep extension: 2 sets, 60lbs on each side till failure


Cross cable extention on FMM: 1 set on 50lbs till failure.

Work out log 9-3-2008 shoulders and bicpes

I havent really worked out in forever!! or atleast it seems that way. I did shoulders and bi's yesterday and here how we do!

SHOULDERS:

Dumbbell over head press: 3 sets, 35 lbs in each hand, 10-12 reps with a negative at the end and a static hold on the last 2 sets.

Sitting side lateral raises: 2 drop sets, 10 to 5 lbs, first with 10lbs at 15 reps...drop to 5 lbs and go till failure.

Around the worlds super setted with 90 degree side laterals: Id have to get you a video but ill try to explain as best I can... You start with 5 lbs weights and your arms are by your side, hands supinated position and follow the line of your shoulders rotating upward (works the delts) and then come down. 2 sets with 5 and 10lbs till failure.

BICEPS:

Kneeling pronate bicep curls on the FMM: 3 sets 50lbs on first set drops to 40 for the last 2 sets.

Standing FMM Wide Grip curls: 3 sets 50lbs upped to 60 lbs for the last set, till failure.

Work out log 8-29-2008 Biceps and shoulders

SHOULDERS:

Dumbbell Shoulder press: 4 sets, 20lbs x12 reps, 25lbs x 10 reps, 30lbs x 6 reps, 25lbs 10 reps.

Upright Rows: 3 sets 40lbs x 10 reps each with hold and negative at the end.

Barbell Shoulder Press: 3 sets, 75 lbs x 5 reps, 75lbs x 5 reps, 50lbs x 10 reps, 50lbs x 10 reps.

Cable soulder press: 2 sets, 35lbs each side x 12 reps, 30lbs each side x 12 reps

BICEPS:

Modified Barbell bicep curl: 3 sets 20lbs 15 reps.

dumbbell modified hammer curl: 3 sets 10lbs x 12 reps

Regular barbell curl: 2 sets 20lbs, 12 reps.

Work out log 8-28-08 Back and Tri's

After throwing out my lower back I finally got back into the gym to work out! Woohoo!

BACK:

Free Motion Machine (FMM) lat pull downs: On bent knees I faced away from the machine and did 2 sets of lat pull downs with 70lbs on each side 12 reps on each.

High Row on FMM: 2 sets, till failure, 100lbs on each side.

Wide grip lat pull downs: 3 drop sets, each till failure, 70lbs, 60lbs, 40lbs.

TRICEPS:

FMM Tricep extentions: 2 sets, 50lbs on each side till failure with static hold at the end.

Rope tricep extentions: 2 sets 100lbs until failure with static hold at the end.