DFraz19’s BodyBlog

Well tried to burn some extra cals before turkey day so with my usual workout right now of BAck, Biceps,and abs, i added in a hour of morning cardio on the elliptical..feeling good about that but damn that gallon of water drinking sucks….but happy thanksgiving to all my fellow friends on here

Incline Bench 4×5@115/Incline 1 arm bench 2×5@ 40,50

Bench Press 4×5 4×5 115,135,155,155, having a bum shoulder makes u feel like all ur strength is gone..Single Arm DB Bench 2×5@55,60

DB Flye 4×5@15,20,25,30/Single Arm Cable Flye 2×5@15

Overhead DB Press(on bosu) 4×5@ 20,25,30,35/Single Arm 2×5@20,20

Upright Row 4×5@45lbs/Single Arm Cable Row 2×5@20,30

Triceps Pressdown 4×5@50,55,60,65/Single Arm Pressdown 2×5@20

Lying Triceps Pressdown 4×5@45,55,60,65/Single Arm Triceps Extension 2×5@20

Workout took 1hour13 minutes..i got through it but wasnt feeling my usual kick ass workout mode..maybe it was all of that magical snow that fell this morning..fricking WISCONSIN

It’s been a minute since ive done crossfit, been kind of mixing it in to my strength gain series before i start tapering for football again..but here goes..Clean and Jerk 1-1-1-1-1-1-1…95-115-115-115-115-120-130, thank you very much..time to train clients…

Back was stil kinda tight from deadlifts on wed so realy used the foam roller and a dynamic warm-up to try to loosen it up..

Back Squat 135×10 warm-up/4×5 225,245,265,280

Single Leg Squat 2×5 bodyweight

Leg Press ( used on smith machine) 4×5@35lbs

Single Leg Leg Press 2×5@35

Leg Curls w/Stability Ball 4×5

Calf Raises 4×20@95lbs

Single Leg 2×20@bodyweight

Abs: Hanging Leg Raises 1×15, V-ups on bench 1×15, Rev Crunch on Bench 1×15 15 min on elliptical..

i lost my hr monitor/calorie counter so ill guesstimate and say i burned at least 800 cals, borrowed my bosses watch just for squats and was already at 206 after third set, plus 30 jump rope revolutions after each set

Totally crushed it today… burned 1,112 calories. jumper rope for 30 seconds between each set.

Deadlift 4×5/ 185,225,245,285

Single Arm DB Deadlift 2×5 50,55

Bent Over Row 4×5 95,95,105,105

One Arm Row 2×5 50,60

Lat Pulldown 4×5 42,5,40,35,30

One Arm Lat Pulldown 2×5 42.5,42.5

Barbell Curl 4×5 70,75,80, 95 (drag curl)

One arm db curl 2×5 40,45

Preacher Curl on Stability Ball 4×5 @ 45lb

One Arm Preacher Curl 2×5 20,25

Abs 4×15

Med ball overhead to ankle hold, Ab Wheel, MB TWists 20lb core ball, Weighted Side bends 40lbs

30 mins cardio before on elliptical

Finished with Foam Roller Stretching

FEELING GREAT

as for tuesdat i did hill runs for 10 minutes, elliptical for 20 minutes and jumped rope for 10, then hit the abs pretty well, just keeping things on track and diet is still going good

ok here is monday’s  workout.. sorry a little slow to post it, tips and advice welcome.

Everything was 4×5 then Single Arm 2×5

Incline Bench Press 95,135,140,185/Incline S.Arm DB Press 60,65

Bench Press 135,135,155,160/Single Arm DB Press 50,60

DB Flye 20,20,25,30/Single Arm Cable 15,20

Overhead DB Press 20,25,30,40/Single Arm DB Press 40,40

Upright Row 45,65,65,65/Single Arm Cable upright Row 20,25

Triceps Pressdown (rope) 17.5,22.5,30,35/ Single Arm Rope Pressdown 20,25

Lying Triceps Extension 75,75,75,55/Single Arm Triceps Extension 20,20

Jumped rope for 30 reps after almoat every exercise. Also did Swiss Ball Jacknifes 2 x8 and a 10 min elliptical interval calories burned 900

Today was legs day and im mentally and physically making strides…Workout went as follows…

Squat 4×5 @ warm-up 135×10, 5resp each of 185,225,250,260.

Single Leg Squat 2×5

Leg Press ( used on Smith Machine) 4×5@35lbs

Single Leg Press (2×5 @35lbs)

Leg Curl (used stability ball due to no machine for those or leg extensions) 4×5.

Standing calf Raise 4×20@95lb,Single leg Calf Raise 2×20@35lb totaled 1hr20 mins 601. this is minus abs and cardio. I feel great about todays lifting session really wish i could have used a real leg curl,leg extension and leg press but you make do with what you have..be easy…

Yesterday i had back.bi’s. and ab’s.  Dedlifting i do but never have heavy and this was the first since i deadlifted 285 for 1, like 2 years ago.. to some my weights are light but this is a exercise im adding back..that is heavy weight wise.  Deadlift 4×5@ 185,185,205,255, no belt and could have gone heavier. DB 1arm Deadlift 2×5 40lb,60lb.

Bent Over Row 4×5@ 95,95,115,115. !arm DB Row 2×5@ 50,60lb.  Lat Pulldown 4×5@ 80,100,110,120. Single arm 2×5@40,70.  Barbell Curl 4×5@65,then 75 for the last three sets. Single Arm DB Curl 2×5@45,40..never done the 45’s…Green Magnitude maybe.  Preacher Curl 4×5@45lb. !arm Preacher curl 2×5@ 30,20..then finished with abs..Once i got off work with my last client i actually walked down to 2nd Wind Fitness and tried out the Power Plate..interesting..have heard of it but never used it. ill keep at it when i can and  see what its worth is..Blessings to all…Feeling good

Totally kicked ass today on Chest Shoulders and Tri’s..My numbrs arent high because im not trying to tear my shoulder up and miss a football season here it goes. Incline Bench(smith machine no spotter) 4×5@135 havent barbell benched in a year. Incline 1 arm DB Press 2×5@40/60.  Bench Press 4×5@185,Single arm db bench 2×5@60/70. DB flye 4×5@25,30,35,40, Single Arm Cable Fly 2×5A15/20.

Shoulders

Overhead DB Press 4×5@95,Single arm DB press 2×5@30,Upright row 4×5@85,Single arm cable upright row 2×5@20

Triceps

Pressdown 4×5@50,55,60,65,1Arm press down 2×5@20, lying triceps extension 4×5@20,25,30,35,single arm triceps extension 2×5 @10..within this after each set i did 100 reps of jumprope, once at triceps i switched from speed rope to the heavy rope finished with 50 knees to elbows…whew..but i feel GREAT