Last 3 workouts

Sometimes a guy just gets lucky and shows up at the right place and the right time to butt in on Monica Brandt’s photo shoot with Lisa Brewer!  Lucky me!!!

My workouts have been going well!  Last week I super-setted chest and back.  My shoulders and elbows were sore initially, but warmed up and I had a very strong workout.  On Friday Tricia met me at Hyde Park Gym for a shoulder and arm workout.  Our arm workout got cut short because I got called to pick Diana up from the doctor’s office (nothing serious).  Today I did legs, concentrating solely on squats and leg press.  Actually I planned to do the full workout, but I ran out of gas!  My abdominal muscles started cramping severely on my last set of leg presses.  I’m going to penalize myself and do my isolation work for quads, hamstrings and calves on Thursday, which is normally a rest day for me.

Chest/Back  12/10

Pause Rep Bench Presses super-setted with High Pulley Rows  9 super-sets

Bench Press (pause reps) 95X10, 135X10, 185X8, 205X6, 225X5, 245X1, 265X1, 275X1, 245X5

High Pulley Row  110X12, 130X10, 160X8, 180X6, 200X5X5X5X5X5 (our Hi Row only goes up to 200)

Bench Press touch and go reps super-setted with High Pulley Row

Bench 225X12   HPRow 170X12

Incline Press super-setted with Seated Cable Rowe  5 super-sets

Incline  135X10, 165X10, 185X10, 205X4, 185X6

Seated Row  140X10, 160X10, 180X10, 200X5, 180X6

Shoulder/Arms 12-12

Seated DB Press 6 sets 12 reps

Lateral Raise 4 sets 10-12 reps

Rear Delt Machine Fly 4 sets 12 reps

Tricep Pressdowns 4 sets 12-15 reps

DB Curls 4 sets 8-12 reps

Legs 12-15

Just above parallel squats 135X10, 225X10, 275X6, 315X6, 365X6, 405X6

Deep Squats 315X8X8, 225X15

Leg Press 180X20, 360X20, 540X20, 720X20X12