training

Chest Day

September 23, 2010 — Leave a comment

I had a blast today since I got to see some good friends Chris and Melanie Doyle up at Planet Health.  If you need a great PT/Chiropractor it would be well worth your time to see him.  He is a young gun and is great at his job.  Alrighty time to talk about chest.  Did 45 minutes cardio this morning and 35 after workout so I am pretty wiped out.  So here is the workout simple straight forward and killer.

Smith Machine Incline Press 4×12 135,225,255,285

Incline DB Flye 4×12 35,45,55,65

Hammer Strength Flat Bench 4×12 4,6,8,10 plates

Pec Dec 7×12 105

Arm day Yesterday

September 23, 2010 — Leave a comment

Well yesterday was arm day, but my arms hurt so much that it hurt to type.  So here is my routine.

Biceps:

21’s 3×21 55lbs

DB curls 3×12 55,65,75

Incline DB curls 4×12 35,45,55,65

Single arm Preacher Curls 7×12 40

Triceps:

Single Arm Pressdowns 4×12 60,70,80

Rope Pressdowns 4×12 120,140,160,180

Kickbacks 4×12 35,45,55,65

Machine Dips 7×12 330

Forearms:

Wrist curls 7×12  25

FST-7 website

September 21, 2010 — 1 Comment

If you are really looking for different style of workouts you need to visit http://www.fst-7.com and check out the forum. FST-7 if you are not familiar with it is the brain child of Hany Rambod (the Pro Creator). Hany has taken dozens of amateur bodybuilders and assisted them in getting their pro cards. The admins and mods on the site assist in any way they can when helping the newer members with their goals.