Drivn2perfection’s BodyBlog

Today was the second day of the new routine, and I did back today.  Here’s today’s numbers   They were a bit experimental so they may change next week since today was the first day doing this workout.

**Side note** I started putting my ego aside and with the new routine, began a new frame of mind.  I do every rep to full and complete contraction and do absolute perfect form on each exercise… No cheating. Period.

Chest Supported Rows= 270lbs x 3 sets x 12/10/7 reps

T-Bar Rows= (not including BB) 185lbs x 3 sets x 11/10/8 reps

Deadlifts= (only did 2 sets because I didn’t want to overwork hammies) 405lbs x 2 sets x 8/8 reps

Incline DB Rows= 60’s in each hand x 3 sets x 12/12/8 reps

Wide Freemotion Pulldowns= 160lbs x 2 sets x 15 reps

Standing rotating rows (FM)= 110 per arm x 2 sets x 14/14 reps

Also did a bunch of weighted ab exercises.  Tomorrow is leg day!  I’m really pumped!  Gotta get those wheels blasted.

I did start my new routine yesterday with chest… Unforatunately, half way through the workout, my right rotator cuff started to act up on me.  I researched the problem and it was confirmed that it is most likely just a weak rotator cuff.  So after I did what I could on chest, I started working my deep muscles of the cuff on both shoulders to try and help me keep pushing my bench further. 

AS FOR TODAY… I will be doing back.  expect good numbers I’ll be posting numbers on my blog later today.

After reviewing my 2 body parts a day (twice a week) routine, I think my body is better tailored to doing one body part a day and completely annihilating that body part.  I’m going to try the following for my days… I’ll get more specific on what I do each day when I come to doing those days on the routine.

Day 1: Chest

Day 2: Back

Day 3: Legs/calves

Day 4:Shoulders

Day 5: Bi’s and Tri’s

Day 6: OFF

Day 7: OFF / calves and cardio

I’ll do Abs whenever they aren’t sore, so probably every other day or so.. as long as i hit them at least 2-3 times a week.

Weight: 222lbs Still can’t seem to gain weight lately… Strength keeps going up, but not bodyweight.

Workout was mainly back and some biceps It went pretty well… here’s the numbers…

Chest Supported Rows= 340lbs x 2 sets x 7.5 / 6 reps

Straight Leg Deadlifts= 425lbs x 2 sets x 8/8 reps

T-Bar Rows= (not counting Barbell) 200lbs x 2 sets x 10/9 reps

Shrugs= 135×10, 225×10, 315×10, 365×10, 315×10 (last set was slow, held for 2 sec at top of motion, and then back down for every rep)

**Biceps**

Hammer DB Curls= 75(per arm) x 3 sets x 10/8/6 reps  (obviously with hand position and what not, I just wanted to get heavy weight and shock my bi’s.  Form wasn’t perfect; but was still good and did what it should have! )

Concentration Curls= 45(per arm) x 3 sets x 12/9/7 reps (1.5 min breaks) perfect form.

Overall, the workout felt pretty good.  And my deadlift numbers weren’t bad; considering I did legs yesterday! 

So yesterday I DID workout, I just didn’t post it.  As for today, I figured I would post the workout since I have some time to.  Today was legs, and I just switched some things up to confuse my body.  This write up DOES NOT include warm up sets or inclination sets leading up to the heavy sets I will be listing.

Wide Stance BB Squats= 365lbs x 2 sets x 7/6 reps

Decline Leg Press= 720lbs x 2 sets x 10/10 reps

Hyperextensions= 45 plate behind head x 2 sets x 12/9 reps

Lunges= 50’s in each hand x 2 sets x 10 reps   ( did these light so I wouldn’t hurl lol )

Did about 20 minutes of calves afterwards, including Using the Dec Press for raises, standing calf raises, 1 leg raises holding a plate and 5 minutes on the stairmaster(alternating foot positions to hit all angles)

Just so everyone knows, I have been working out over the last couple of days; I just didn’t get a chance to post the 3 workouts I did.  I will continue writing workouts after today.  Today is my off day of working out