Claw1821’s BodyBlog

First thing i did this morning was look at the mirror before my run and was pleased to see that my abs are starting to be more defined than last week.  I am planning on running monday tuesday thurday and friday this week 4 miles each day.

Workout went fine alittle bit colder today than last week but no problem just gotta bundle up alittle more. 

May take some pictures on tuesday night and post them up but i have not decided. 

Vermont snowboarding trip next thurday to sunday, not looking forward to screwing up my workout but cant wait to go snowboarding.  Definetly have to figure out how im gonna eat healthy because whenever i go on vacation my diet gets really messy and i start eating donuts and crap.  Any suggestions?

Woke up alittle sore from yesturdays workout.  Chest was alittle sore but i like that becauses it means that i worked out hard.  Decided to go to the gym early to get it over with. 

Back

Pull ups- 3 sets 10,8,8

Machine pulldowns unilateral- 145 X 15, 180 X 12, 200 X 10, 230 X 8

Machine low pulley cable rows single arm- 50 X 15, 70 X 15, 90 X 12

Close grip pull downs- 150 X 15, 180 X 12, 220 X 10

Machine pull overs- 145 X 15, 180 X 12, 220 X 10

Triceps

Machine push downs- 180 X 15, 205 X 12, 230 X 10

Dumbell extensions- 60 X 15, 75 X 12, 90 X 10

Rope pushdowns- 60 X 15, 75 X 12, 95 X 10

Single arm reverse pushdowns- 30 X 15 X 3

Shoulders

Standing dumbell press- 35 X 15, 45 X 15, 55 X 12

Lateral raises- 20 X 15, 25 X 12, 30 X 10

barbell raises- 70 X 10, 80 X 10, 90 X 10

Seated Cable Presses- 70 X 15, 80 X 12, 90 X 10, first timed i used this.  Really blasted my shoulders

Rear shoulders- pec deck, 110 X 15, 130 X 12, 150 X 10

Hamstrings

Curls- 80 X 20, 90 X 20, 100 X 15, 110 X 15, 120 X 12

Abs- 15 minutes

Had a rough friday night so i ended up sleeping until 9, but still felt like crap so decided to wait until after noon to workout.  So took my motorcycle over to the dealership to get serviced.  Drank about a gallon of water to help clean out my system.

Got to the gym about 1, felt pretty good surprisingly since i thought that i was gonna be screwed up all day.

Chest: 

5 sets of flat dumbell press 50 X 15, 65 X 15, 75 X 12, 85 X 10, 95 X 8

3 sets of smith machine incline 135 X 15, 155 X 12, 185 X 10

3 Sets of unilateral decline macine press 15, 12, 10

3 Sets of cable flyes 35 X 15, 40 X 12, 50 X 8

Biceps

Dumbell curls- standing 25lbs X 20, 35 X 15, 45 X 12, 50 X 10

Machine curls- 75 X 15, 95 X 10, 105 X 10

Machine incline curls- 10, 10, 10

Quads

Extensions- 90 X 15, 130 X 15, 150 X 15, 180 X 12, 210 X 10

Finish with 15 minutes of abs

Every once in a while I’ll be at the gym and see someone working out on a machine or lifting free weights and they are obviously doing it wrong.  Now i dont wanna be those guys that are always giving people advice where i’m critiquing everyones workout.  Because i know when im working out i do not want someone coming up to me and telling me im doing something wrong.  I feel that i since i have been working out for about 10 years i pretty much know my body and what exercises to do and which not to do however i will pick up new exercises on bb.com or if i see someone doing an exercise at the gym.

I am never sure whether or not i should just go ahead and explain to the person who is doing an exercise imcorrectly because i dont want them to feel like an idiot and i dont want to get that look or response like "hey dude i didnt ask for your help".  However, i dont want to see someone hurt themselves by doing an exercise incorrectly or waste there time because they are in the gym trying to workout.

How does everyone else handle this problem because i know everyone see’s people working out correctly from time to time.

Well as I figured it was going to be raining this morning, i guess the weather was trying to discourage me from doing my morning run.  But I woke up at 5 and heard the rain and strong winds (gusts up to 35mph) against my window but i knew what I had to do.  What i normally do is turn the light on before i even hit the alarm because once that light hits my eye I’m up so i cant go back to sleep anyway.  Put on a hooded sweatshirt and my running tights and went to work.  I felt pretty good durning the run I wasnt trying to go really hard because of the rain due to the fact that i really had to watch my footing because i hate stepping into large puddles. 

By the time I got home my clothes were drenched but I was glad that i did it.  I’ve run in snow storms before and rain so I wasnt worried about alittle rain.  Once I start making excuses about the weather I’ll start making excuses about something else and not run.   I have a goal that I want to reach and I will do whatever it takes. 

Had my wednesday workout yesturday afternoon after work.  I had to keep my eye on the clock because I had to meet someone at 5 so I had to make sure that I was in and out in less than an hour. 

Chest- 4 sets of hammer press, 3 sets of incline dumbell press

Back- 4 Sets of unilateral pull down, 3 sets of machine rows

Shoulders- 4 Sets of seated Dumbell press, 2 Sets of front raises

Biceps- 4 Sets of standing straight bar curls, 1 drop set of dumbell curls 45 x 10, 35 x 8, 25 x 12

Triceps- 4 Sets of cable pressdowns, 2 sets of single arm overhead extensions

Legs- 5 Sets of leg presses high rep 30,30,25,20,15

Than about 10 minutes of abs

By the end of the workout I was pretty spent but felt good.  I have today off than tomorrow morning I have my normal run.  Not really looking forward to it because it is supposed to rain pretty heavy tonight but Ill just wear a hooded sweatshirt.  No point of making excuses.

I fiqured I would start writing a blog so that I can let other people see what I’m doing and to keep track of exactly what I’m doing.  Maybe I will get some interesting ideas for my workouts.  I have a tendency to over train because working out for me is so addicting.  There are some days where I want to stay in the gym all day but i know that will do way more harm than good.  I like to do more than one bodypart per workout because i feel that doing one bodypart per day is a waste of gym time.  I do chest/biceps/quads/abs on saturday and Back/Shoulders/Triceps/Abs on Sunday.  On wenesday I will do a full body workout with a few sets per bodypart.  I hate only doing each bodypart once a week so I throw in a day during the week where I use heavy movements for a few sets just to get a good pump.  On the weekend I will do about 12 sets per bodypart with first set of each exercise about 15 reps and working down to 6-8 reps for the last set.  I will do about 4 exercises with 3 sets per exercise. 

I started running today as well.  I also have an addiction to cardio where I want to do cardio all day long.  I will start with running 4 miles in the morning monday wednesday friday and see how that goes and I will probably add extra miles or extra days as my body addapts.

I will change my weight training workout in three weeks after I get back from Vermont for a couple days of snowboarding.  I will probably go to a saturday/sunday tuesday/thursday split where what i do now on saturday will also be done on tuesday and what i do now on sunday i will do on thursday.  Unless I find something better. 

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