4Deuce’s BodyBlog

I did dumbbells as the foundation of my chest workout for the first time in a long time.  Felt good.  i just wish the gym had something in between the 125s and the 150s.

I’m working harder on squeezing and feeling the muscles.

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Dumbbell Bench: 85sx10, 100sx10, 125sx10, 150sx4, 125sx10

Hammer Str Incline: 2ppsx10, 3×10, 3×10, 2×15

I finished up with HS flat bench, dips, HS decline and machine flyes but didn’t record any of it.  I suck but I’m trying to get better.

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Decent leg day.  The highlight was not ripping the ass out of my shorts like last week.  That was a bummer.

I got tired towards the end…result of cutting calories me thinks.  I need to suck it up.

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Squats: 135×10, 225×10, 315×10, 345×5, 315×10

Leg Press: 360×10, 630×10, 900×8, 720×8

Leg Extensions: 160×10, 200×12, 225×10, 175×15

Walking Lunges: 3 sets with the 50 lbs dumbs

Leg Curl: 4 sets of some friggin weight…too lazy to record at this point

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Last week felt good.  I didn’t get everything in but it was a good first week back.  I wasn’t so much just getting started for the New Year.  It was my first week back from several weeks of resting a strained pec and neck.  It just happened to coincide with the New Year.  There is a lot of room for improvement with diet and cardio but things will fall into place.

I kept it simple on chest today…just some pressing movements…nothing fancy.  My weights are low on all exercises but it’s a definite improvement.  I wanted to test it out but not push too hard.  Next week I’ll add some  dips and dumbbell flyes in and decline too if time permits…will drop one of the two incline movements.

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Flat Bench: 135×10, 225×10, 225×15, 275×10, 295×7, 315×3

Incline Dumbbell: 80sx10, 110sx12, 120sx8

Hammer Strength Incline: 3ppsx10, 4ppsx12, 5ppsx8

Cable Flyes

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Was feeling pretty good today…was gonna be a strong leg day.  Then on the 8th rep of 335 I split the ass out of my shorts.  Had to pack it in for now…hopefully I’ll get back to gym tonight and finish.

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Squats: 135×10, 225×10, 275×8, 315×8, 335×8

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I’ll be recording my workouts using the blog tool rather than the Workout Tracker.    I think the Workout Tracker is just a huge pain in the ass.

Anyway, I felt good today.  I’ve been struggling for months with a sore neck and pec strain.  Took a lot of time off and I’m getting back into it.

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Dumbbell Press: 50sx10, 80sx10, 100sx10, 110sx8

Hammer Shoulder Press*: 3ppsx10, 5ppsx11, 5ppsx10, 5ppsx10

Arnold Press: 50sx10, 65×10, 80sx8

Lateral Raises: 35sx10, 40sx10, 50sx7, 40sx8

30 minutes on elliptical

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* - I record weight for this  with the tag "pps" meaning "45 lbs plates per side".  So 3pps would be 3 45 lbs plates per side or 6 45lbs plates total.