AmyJ’s BodyBlog

I’m still really sick with this cold, but I got my workout in regardless. I did really well with the low rep exercises, moved up in weight on bench. but by the time I got to pull-ups I was struggeling. I cut out rear delt rows since those are accessory anyway and did db curls instead of spider curls because it was less hassle than spider curls. I’m going to sleep most of tonight and tomorow and hit the gym again tomorow night. Hopefully I start to recover soon

Upper A

Warm-up
Rotator cuff warm-ups on cable pulley (internal and external rotations)

Bench
45×5
50×5
55×5
60×5
70×5

Rows
35×5
45×5
55×5
65×5
75×5

Press
20×10
35×10
35×10
35×10

Assisted Pull-ups
-70×5
-52×10
-52×10
-58×10 (wide grip)

DB Curls
10×10
17.5×9f
15×10
15×10

I missed my workout this Wednesday because I get a real bad cold.  I’m working out either way on Friday and Saturday.  I’m not missing any more workouts.

Today went pretty well. I didn’t have a spotter so I replaced bench with incline db press. I also didn’t get hurt on my side lateral raises today It hurt a little right above my collarbone, but I lowered the weight and really watched my form and it didn’t get bad. Upper B Warm-up Rotator cuff warm-ups Military Press 20×5 30×5 40×5 45×5 45×5 Assisted Pull-ups -64×5 -46×5 -46×5 -46×5 -46×5 wide grip -46×5 close grip Incline db press ~15 degree incline 15×10 25×10 25×10 25×10ff Rows 45×10 55×10 55×10 55×10 Dips -40×5 bwx8 bwx8 Side Delt Raises 7.5×10 10×10 10×10

It’s too bad that no other gyms are viably close to where I live.  Lifetime fitness can be rather annoying at times.  Like today, as far as form and moving the weight I did great. My gym was pretty empty today except for a bunch of yuppies. I don’t mind this too much unless they’re doing something ridiculous like curling in the squat rack, but today there was a birthday party in the “learning center.” This little classroom with glass doors is positioned right next to the squat rack and there were about 15 2-8 year olds running around in there with a clown. (I have no idea why they bring all these kids through our massive free weights section for a pizza/birthday party.)

So the kids keep running in and out of the room about two inches from my barbell while I’m doing reps and the parents just look at me like I’m crazy. (I egged that on a little by making faces during my reps :p) 

 Sometimes my gym is filled with serious lifters and we all get along.  But that doesn’t happen often and I can get pretty frustrated with the normal clientele.  I just wish a more serious gym was nearby, I would much rather go someplace that squatting was the norm and the majority of people don’t just go for the sauna and the treadmill. 

Here’s my workout for today:

Lower A

Warm-up
Stationary bike x3min
Leg extensions 30×10 x2

Squats
45×5
55×5
65×5
75×5
80×5

Leg Curls
30×5
40×10
40×10
40×10

Back Hypers
0×10
25×10
25×10
25×10

45 degree Decline sit-ups
0 x10
0 x10
0 x10 (cheated on the last few) 

I’m new to this whole blog thing, but I think I will just update with my diet/training the same way I do in my journal on the forums (http://forum.bodybuilding.com/showthread.php?t=1241101)

 So here is my current routine:

Upper A (heavy horizontal/lighter vertical):
Bench 5×5*
Row 5×5*
Press 3×10
Pullup 3×10
Barbell curls 2×8

Lower A (heavy squats/ham assistance and core):
Squats 5×5*
Leg curls 3×8
Back hypers 3×10
Weighted decline sit-ups 3×10

Upper B (heavy vertical/lighter horizontal):
Press 5×5*
Pullup 5×5
Bench 3×10
Row 3×10
Weighted Dips 2×8

Lower B (heavy deadlift/lighter thigh and core):
Deadlift 5×5*
Leg press 4×10*
Leg extensions 3×10
Calf raises 3×8
Weighted decline sit-ups 3×10

NOTE: * denotes ramping sets to one heaviest set. All other sets are work sets done after warm-ups and any needed acclimation sets.

That’s gonna be the core of the program. From time to time I may substitue in various lifts. Also if time permiting I would like to add some rear and side delt work.

I own a set of Micro plates so I intend to increase weight from week to week even if it’s only a pound.