DFraz19’s BodyBlog

today’s workout went as followed: Really felt great with the halo d, and white flood running through my veins…

Incline DB Bench 1×10,1×8,1×6@50,60,70lbs

Crossover Step-up:3×10 reps each with 12lb db’s really concentrating on range of motion and form.

Single Leg Cable RDL:3×8@25,25,30lbs

Lateral Raise w/Rotation 3×12@10lbs

Core: Bosu Crunches 3×25

Bosu Planks 3x:45

Hanging Leg Raises 2×10

Warm-up was 20 mins on the elliptical and finshed workout with Tabata Intervals with Jumprope 20secs on 10seconds off x 8..and AIS Rope Stretching

Yesterdays workout was 1 hour on the elliptical followed by core with med ball.

1.BigCircles,Woodchoppers,Standing Russian Twist,Squat to Press,Medicine Ball Sit-up,Rocky Solo, Toe Touches, $5 degree Twist, Suitcase Crunch, Diagonal Crunch.  All these done at 20 reps ending up at 200 reps due to some being 10 one direction then 10 to the next.i will work at this on my off days first just with the 8lb med ball untill i can get to the 800, then i will go up in weight.  Also finished with some intervals on the treadmill for 20 mins than good stretching…

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

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