Blessed1024’s BodyBlog

I have been out sick for the last 2 weeks. Have had very little time to get to the gym. Been doing bands at home trying to stay on track. Surprisingly, the bands have help develop alot of lean muscle that I am starting to see in my my shoulders, biceps and triceps. Will definitely keep the bands up. Diet has been lacking alittle. Have not been hungry so have not been eating the 6 times a day as usual but I have tried to stick with the high protein and low carbs (minus a bowl of icecream here and there). Im down to 118lbs…just need to make sure the muscles arent in jeopardy. Today I have done a full body work out on with the bands and will do p90x chest, back and abs tonight. Back in the saddle again!!!

Worked out with my friend Doug and this work out kicked his @$$!!! HAHAHA!!

Felt the burn! Hope to see some definition!

Leg Extensions:

80lbsx12; 95lbsx10; 110lbsx8; 80lbsx12

Lying Leg Curls:

60lbsx12; 75lbsx10; 90lbsx8; 60lbsx12

Smith Machine Squats:

Barx20; 20lbsx15; 40lbsx12; 60lbsx12; 20lbsx15

Leg Press:

90lbsx15; 110lbsx12; 130lbsx10

Seated Leg Curls:

60lbsx20; 75lbsx15; 90lbsx10; 60lbsx20

Glute Kickbacks:

70lbsx15ea; 90lbsx12ea

Deadlifts

30lbsx20; 40lbsx15; 50lbsx12; 60lbsx10

Went to the gym and did a light workout on the shoulders and triceps & HIIT ..Nice burn!!

Shoulder Press 3×10@15lbs DB

Front Raises 3×12@10lbs DB

Side Raises (machine)  3×10@30lbs

Dip Machine 1×15@60lbs ; 1×12@75lbs ; 1×10@90lbs

Rope pulldowns 2×12@12.5lbs ; 2×10@17.5lbs

Then came home and did p90x:

Alternating Shoulder Press 2×25 (short band)

In and Out Bicep Curls 2×25 (short band)

2 arm tricep kickbacks 2×15 (short band)

Deep swimmer press 2×25 (long band)

Concentration curls 2×24 (med band)

Chair dips (OMG..help me lawd) 2×8-10

Static arm curls 2×24 (short band)

Flip grip twist kickbacks 2×15 (med band)

Straight arm shoulder fly 2×15 (long band)

Congdon curl 2×15 (med band)

Side Tri-Rise (holy crap) 2×8

Upright Rows (Burns like a mofo..makes my nose twitch) 2×10 (long band)

Seated shoulder flys 2×12 (long bands - use standing pull then bending where back is flat pull)

Crouching Cohen curls 2×15 (short band)

Lying down tricep ext 2×15 (long bands -  use standing up and push over head- elbows close)

10 MIN AB RIPPER X

HOLLA ATCHA p90

Will be time for progress pics next week. getting excited

Was suppose to do Plyometrics today…will have to make it up tomorrow.

Did legs instead:

Leg Extensions - (Reps/Lbs) -

20×30lbs

12×50lbs

10×65lbs

10×75lbs

Hack Squats

12×100lbs

12×120lbs

12×140lbs

8×145lbs

Lying Hamstring Curls

20×30lbs

12×50lbs

10×50lbs

5×70lbs

Glute Kickbacks

12×50lbs

12×62.5lbs

12×70lbs

Adductor

20×50lbs

12×70lbs

12×90lbs

12×110lbs

Friday is next leg day..go HEAVY on that day!!!

Starting a new work out routine provided by my buddy Nicole! Thanks Nicole.

Was surprised on how many pushups I could do. Ate sorta late, made ab work-out hard.

CHEST:

Standard Pushup - 20/25 (knees)

Military Pushups - 8/13 (knees)

Widegrip Pushups - 15/25 (knees)

Decline Pushups - 10/8 (went closer to tip of toe on second set) (Chair)

Heavy pants 15/20

Diamond Pushups - 8/7 (tried to go lower on second set) (knees)

Lawn mower - 15 each side with bands

Dive Bombs 8/6 (Feet)

Back Flys 15/10 with bands

Wide Grip Pull ups - 4×8@8 -  machine

Close Grip Pull ups - 4×8@8 -  machine

Wide Grip Pull downs - 4×10@30

Close Grip Pull downs - 4×10@30

Seated Rows - 4×12@40

Incline DB Biceps - 2×10@10

Preacher curls - 2×10@10

Abs:

Climb the leg - 15 ea leg

Rock lifts - 25

Leg lifts - 18

Leg push -25

Frog - 20

Scissors - 25

Bicycle - 25

Backward Bicycle - 18

OK Work out Day. Right shoulder was popping and hurting. Tried to take it easy. Will do pushups tonight if shoulder feels up to it.

Chest/Shoulders/Triceps

Flat Bench - 3×12@15lbs DB

Incline Bench - 3×12@15lbs DB

Decline Bench - 3×12@15lbs DB

Shoulders

Shoulder press 3×12@15lbs DB

Front raise 3×12@10lbs DB

Lat raises 3×10@15lbs DB

Triceps

Dip Machine 3×10@75

Seated 1 arm raises 3×10@7.5

Rope pulldowns 4×10@17.5

30 Min. Stairmaster

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