Boonum’s BodyBlog

Sorry I haven’t been posting in awhile. But todays Sunday, a perfect day to write a post. I went to Golds at 4 oclock and found out that it closed at 5 oclock. So I did chest and part of abs there, then went home and finished the workout. Here’s what I did:

CHEST     Barbell Bench Press   10/135   6/140   3/145   1/135 stripped down on last set of bench presses.

              Barbell Incline Press   8/110   5/115   2/120   3/125

              Dumbbell Flys   8/35   6/35   6/35

              Parallel Bar Dips   11 reps   8 reps   6 reps

              Straight-Arm Pullovers   15/35   10/35   12/35

ABS        Lying Machine Crunches   25/10   20/10   20/10

              Crunches   4 sets of 25 reps

BACK      Wide-Grip Chins   12 reps   7 reps   6 reps   5 reps

              Close-Grip Chins   9 reps   5 reps   7 reps   6 reps

My middle back is almost healed, but I still didn’t do T-Bar Rows and Bent-Over Rows. I had 20 grams of whey protein before and after my workout.

I haven’t been keeping track of my workouts. But all of them have been at Golds Gym. Last Sunday I think I pulled a back muscle, so it has been hurting, but hopefully it will heal soon.

Today, after school, I got to go back to Golds Gym. I had a great workout. I think yesterday I may have pulled a back muscle, so it is kind of hurting today. Thankfully, I didn’t have to work the back today. Here is what I did in my workout:

Biceps     Barbell Curls    12/70   6/80   5/80   4/80   4/80

              Incline Dumbbell Curls    7/30   6/30   5/30   4/30

              Concentration Curls    8/25   8/25   8/25

Triceps    Lying Barbell Extensions    7/60   5/60   4/60   4/60

              Standing Cable Pressdowns    8/55   6/55   7/50

              One-Arm Extensions    8/15   8/15   7/15

Forearms Barbell Wrist Curls    10/90   5/90   4/90   4/90

              Reverse Wrist Curls    9/50   6/50   5/50

Shoulders  Behind-the-Neck Presses 10/60  6/70  4/70  2/80

              Seated Lateral Raises  6/20  15/15  10/15  5/20

              Bent-Over Laterals   12/15  12/15  12/15  12/15

              Dumbbell Shrugs   10/80   8/80

Abs        Vertical Bench Crunches 5 sets of 25, 15, 12, 12, 12 reps

I was planning on not doing shoulders, because of the workout the day before. But I did them anyway near the end of the workout, instead of at the beginning. And on dumbbell shrugs, I didn’t do the third set, because when I breathed, my pulled back muscle hurt.

I went to the gym today and had a good and long workout. Here is what I did:

Chest    Barbell Bench Press     9/140   4/145   3/145   2/150

            Barbell Incline Press     8/115   5/120   4/120   2/125

            Dumbbell Flys             12/30   8/30   6/30

            Parallel Bar Dips          12 reps   8 reps   6 reps

            D. Straight-Arm Pullovers  15/35   15/35   15/35

Back     Wide-Grip Chins (to neck)  10 reps   6 reps   5 reps   4 reps

            Close-Grip Chins         11 reps   7 reps   5 reps   5 reps

            T-Bar Rows                15/135   10/145   6/155   4/160

            Bent-Over Barbell Rows  8/120   8/120   7/120   6/120

Abs      Crunches   3 sets of 25 reps

           Seated Machine Crunches  25/65   25/65   16/65

           Crunches   50 reps

I went to the gym this morning and did a power workout. I trained the legs and abs. Here is what I did:

 Abs       Crunches      3 sets of 25 reps

              Seated Machine Crunches   13/80  11/80  8/80

Quads    Smith-Machine Squats   8/185   5/195   4/205   2/215   1/225

             Machine Leg Press   13/265   5/285   1/295

Hams     Romanian Deadlifts   6/170   5/180   3/190   2/200  1/210

Calves    Seated Calf Raises    12/125   6/135   5/140   3/150    5/155   (I did an extra set of partial reps in the higher range of motion at the end of the calf routine. I used 90 pounds.)

Quads    Leg Extensions    37/50

NOTE: I did leg extensions as an extra set for the quads just for fun.

I had a good workout at my house this morning. I decided to change my workout program, because I was thinking that it might not be working. I decided to do supersets just for today, so I probably won’t be doing it again. After my biceps and triceps training, I measured my upper arm and it was 13 7/8 inches. I had a great workout. Here is what I did:

SHOULDERS 

Superset:  Behind-the-Neck Press  10/65  7/70  6/70  4/75

                Seated Laterals   8/20  6/20  6/20  4/20

Superset:  Bent-Over Laterals  10/15  10/15  12/15

                Dumbbell Shrugs  10/80  10/80  10/80

BICEPS/TRICEPS

Superset:  Barbell Curls  15/65  9/70  6/75  4/80

  Lying Barbell Extensions 7/60  11/55  9/55  4/65

Superset:  Incline Dumbbell Curls 8/30 6/30 4/30 5/30

 Two-Arm Dumbbell Kickbacks 10/15 10/15 10/15 10/15

Superset:  Concentration Curls  8/25  8/25  8/25

                One-Arm Extensions  10/15  10/15  10/15

FOREARMS

Superset:  Barbell Wrist Curls  10/80 8/80 4/80 5/80

                Reverse Wrist Curls  10/45  9/45  6/45

ABS      Reverse Crunches  4 sets of 25 reps

           Seated Twists  100 reps each side

Hanging Reverse Crunches  4 sets of 15, 15, 11, 11 reps                  
         

I just got back from Gold’s Gym for the first time. My teacher’s aid gave me a one day VIP pass, so I went today. It was pretty cool. Although it was kind of hard to find some of the equipment since I had never been there before. But still it was really cool. Here is what I did there:

Quads        Barbell Squats    8/165    6/165     6/165

                 Linear Leg Press           8/180    8/180     8/180

Hams         Lying Leg Curls   11/105  9/115     8/125

Calves        Standing Calf Raises   8/270   8/270    8/270    8/270

Triceps      Close-Grip Presses    8/130    7/130

                Standing Cable Pressdowns    8/50     8/50

Biceps       Barbell Curls    8/80    7/80

                Barbell Preacher Curls    5/60    10/50

Forearms   Barbell Reverse Curls     13/50    7/60

                Barbell Wrist Curls     9/90    6/90

I rested for about 1 1/2 to 2 minutes and went to failure on almost every set.

I had a good workout this morning at my house. I went up in strength slightly, so that’s good. Here is what I did:

Chest     Barbell Bench Press      9/140    6/140   4/140

             Dumbbell Incline Press   8/45     8/45    8/45

Shoulders   Barbell Military Press    8/75   7/75    6/75

                 Upright Rows    8/85    8/85    8/85

Back          Bent-Over Barbell Rows   8/135   8/135   8/135

                Weighted Wide-Grip Chins   8/10   8/10   8/10

Abs           Hanging Leg Raises    3 sets of 15 reps

                Crunches   3 sets of 25 reps

Traps        Barbell Shrugs    8/190   8/190

                Dumbbell Shrugs    8/75    8/75

I rested from 1 minute to 2 minutes between sets. After my workout I took 20 grams of whey protein and I had 1 banana. I went to failure on almost every set.

Today I had a good workout at the gym. I did legs and arms. I couldn’t quite finish the forearm training, because I ran out of time, but I got something in. Here is what I did:

Quads    Barbell Squats    9/155    9/155    9/155

             Leg Extensions   11/140   9/145    9/145 

Calves    Calf Raises on Leg Press Machine  11/285   9/300   9/315   9/330

Hams     Lying Leg Curls   9/110   9/110   8/110

Biceps    Barbell Cheat Curls   9/80   7/80

             Incline Dumbbell Curls   8/30   6/30

Triceps   Close-Grip Presses   9/125   9/125

             Dumbbell French Press   9/40   9/40

Forearms   Barbell Reverse Curls   8/70   6/65

                Barbell Wrist Curls      10/85

Yesterday I had a good workout. I did it in my garage. I worked the Chest, Shoulders, Back, Traps, and Abs. Here is what I did on Thursday:

Chest        Barbell Bench Press    8/140   6/140   4/140

                Barbell Decline Press   10/130  7/130   6/130

Shoulders   Barbell Military Press   8/75   6/75   5/75

                 Seated Lateral Raises   11/20   10/20   9/20

Back          Weighted Close-Grip Chins  9/4   9/4    9/4

                 Bent-Over Barbell Rows   9/135   8/135   7/135

Traps         Barbell Shrugs   9/185   9/185

                 Behind-the-Back Shrugs    9/175   9/165

Abs            Reverse Crunches   3 sets of 25 reps

                 Weighted Crunches    12/25   12/25   12/25

After the workout I got my horrible tasting, strawberry, protein drink. 20 grams of it and a bowl of cereal and some other food for the carbs.

Today I went to the gym and had a good workout. I didn’t quite have enough time for forearms, and I substituted some exercises for others, but it was still a pretty good workout. Here is what I did:

Quads          Barbell Squats         10/140   10/140   10/145

                   Leg Extensions        12/130   10/135   10/135

Hams           Romanian Deadlifts   3 sets of 8/165

Calves          Seated Calf Raises    10/125   9/125     10/125    6/125

Biceps          Barbell Curls            10/75     9/75

                   Barbell Preacher Curls  8/55    6/55

Triceps         Triceps Cable Pressdowns   10/50    10/50   8/50   7/50

NOTES: I rested approximately 1.5 minutes and I am recovering from a cold.