DFraz19’s BodyBlog

Did my little strength gain training, now working on leaning out as well as strength, speed and core..core..core..football season will be here soon.Here is what i did today.

DB Deadlift to Row: reps at 20lbs for 15, 30for12, 40 for 9, 50 for 6, 20 for 15

MB Squat to Overhead Press 2×15 6lbs and 10lbs

Pull-ups/2×10

Rotational Walking Lunge 2×10

MB Slam 2×10

Crossover Plyo pushup 2×10

V-up 2×10

Push Press 4×5 @ 45,65,95,115

Shoulder Press 2×5@95

Front Squat 3×5@ 95,115,135

Chin-ups (palms facing) 3×6

Plank to pushup 1×120seconds

Core: Core Board Handstep 3×45seconds

Bosu Crunch 3×25

Unsupported Fullbody Ext with MB 3×20@ 20lbs

Today was first day using White Flood, so good so far…

Got real sick yesterday and couldnt hold down any food so didn’t know how today was gonna be. knew i couldnt max on back squat so here was the workout i did.

Smith Machine Front Squat 3×5

Stability Ball Weighted Squats 3×8@20,30,35

Barbell Step-ups 2×8

Lateral Step ups 2×8

Stability Ball Hamstring Curls 2×15

Split Squat 2×8@20

Calf Raises 2×20

Split Squats with Smith Machine 2×8

Smith Machine Elevated Deadlift 2×15

Knees to Elbows 1×50

20 min treadmill interval..first 5 mins jog 1/walk 1. then jog 2 speed up for 1 for 5 minutes..elevate to 15 and walk at 2.8 for 5, come down then run for 5 each minute elevating from 5.5 to 8..AIS Stretching..feeling ok

Being sick i went from 199-to 192 in one day so had to be careful but im at it ya dig

20 min elliptical Warm-up

Bent Over Row 4×5@95,115,115,115/1×30@65lbs

T-Bar Row 4×5@80,125,125,125/1×30@80

Straight Arm Pulldown-4×5@30,35,37.5,40/1×30@20

Ez-Bar Curl 4×5@75lbs/1×30@45

Incline DB Curl 4×5@25/1×30@10lbs

Abs: Lying Cable Crunch 4×20

Standing Rotational Crunch 4×20

Pulse Up 1×20

Two Point Bridge 3×3-5 sec

Weighted Crunch 2×20

Figure 8 Crunch 2×10

Side Jacknife 2×15

45 min elliptical

20 min yoga

Todays workout was a good one..well at least my body feels so..Here it is.

Bench Press 4×5@135,185,185,185/1×30@95

Incline Bench Press 4×5@95,115,135,135/1×30@95

Decline DB Press 4×5@50,55,60,70/1×30@30

Overhead Press 4×5@ 45,65,75,95/1×30@25

Smith Machine Upright Row 4×5@35,55,65,95/1×30@35

Lateral Raise 4×5@20,15,12,10/1×30@8lbs

Close Grip Bench Press 4×5@95/1×30@45

Weighted Bench Dips 4×5@45lbs/1×30@bodyweight

total body stretching..also feeling good, woke up at 196.5 today..hell yeah