Gymnmc23’s BodyBlog

Well tonight was shoulder night and it was hard to get warmed up tonight since it was 12 degrees outside when I went to the gym. Plus I cant say it enough I really hate this time of the year at the gym! Damn new years resolutioners all over the place just taking up space and wasting my workout time. But enough about that and on to what I did tonight.

For shoulders I started with seated dumbbell presses. First I did three warm up sets with light weight 40 lbs dumbbells. My first normal set I used 80lb dumbbells for 10 reps. Second set I used the 90s for 10 reps and for my third set I used the 100s for 10 reps. Last set I went down in weight to the 80s and did a set of 12 reps.

My 2nd shoulder exercise was reverse peck-deck for my rear delts. I did 4 sets with 110lbs.

My 3rd exercise was behind the neck military presses. I use the smith machine to do these on. For the first and second sets I did 225lbs for 8 reps. For my third set I jumped up to 300lbs even and got it 7 reps. For my last set I jumped down to 135lbs and did it for 30 reps.

My 4th exersice I did seated shoulder flies. I like to use an empty flat bench to do these on. I did 4 sets with 45lb dumbbells for 10 reps each set.

My 5th exersice I did bent over dumbbell rows I guess you would call it for my rear delts. I used the 50lb dumbbells for 4 sets of 10 reps.

Finished my workout up by doing behind the back shurgs on the smith machine. I did 315lbs for 4 sets of 12 reps. I followed this up by using the shrug machine my gym has and I did 5 plates on each side which is 10 plate so that would be 450 lbs. I have no clue how much the machine weighs so I never include it on the weight total. But I did 4 sets of 12. And that was my shoulder workout for tonight.

Something off topic a little, I tried this joint and bone drink I got today from bodybuilding.com as sample after I finished my workout. I cant tell any difference after my workout if its made my "joints feel better" but the stuff did taste god awful. It was supposed to taste like orange but it didnt even come close. It looked like I had pissed in my water bottle and it was super bitter. Oh well if I knew the stuff worked I would buy some. I need something more than the glucosamine I’m currently taking for my joints. Any ideals out that about good joint supplements??

Tonight is legs night, legs is not one of my favorite muscle groups to work but it has to be done. Ive been doing legs again for about a month. I had been having bad knee problems (strained pateller tendon), but since I started working legs again Ive noticed that the pain for the most part has gone away. Im still not back lifting what I could before my knee problems started, but Im making progress each week it seems. Still not to sure about pushing myself hard on squats yet. I think I might try to squat 315lbs tonight, I have just been going up to 225 the past few weeks. I was actually surprised last week when I went fairly heavy on leg press. I went up to 8 plates on each side which was a total of 720lbs plus whatever the machine weighs.

So tonight the workout is hopefully going to go as follows:

Im going to bike for about 10min at a slow pace to warm my legs up.

Squat for 6 sets, Leg press for 6 sets, Standing leg curls for 4 sets, and maybe Leg extentions depending on how the knee is feeling (usually the movement that bothers my knee the most). Followed by doing my claves.

Just got home from the gym after working bi’s and tri’s. My arms are dead, I think I killed them tonight. lol I use to work bi’s and tri’s on separate days, but I was over training big time. When I work bi’s and tri’s together I will do a bicep exersice followed up with a tricep exersice. Ive tried doing bi’s, then doing tri’s after I finised bi’s but I never felt them that good doing it that way. Mainly because whatever group I did first bi’s or tri’s then I would lag on doing the second muscle group. Now I’ve got to fix something to eat and get my calories and protein in.

Well tonight was my chest night, its my 4th week bulking so I thought I would change it up and keep the body guessing. I’ve been trying to find new stuff to do for my chest since its one of my main problem areas. So tonight I tried pre-fatiguing my chest before I started my actual chest workout. I ended up doing 4 sets of flat bench flies with 50lb dumbbells for 20 reps each. Needless to say by the time I jumped on the flat bench for barbell bench presses my chest was already pumped. I ended up doing 225lbs for 10-12 reps each set, I did 4 sets. Then I moved onto incline barbell bench press, which has always been a weekness due to back in the day when I tore my rotator cuff. So I started out with 135lbs using a wide grip and I did 2 sets 10-12 reps. I finished with 2 sets of 185 for 10-12 reps still using a wide grip.

After Incline I moved onto decline where I did 4 sets first 225, then 275, then 315 and back down to 225 for the final set. I finished up my workout doing 12 sets of cable crossovers. I really felt my workout tonight, which is something that had been lagging from my chest workouts of the past month or so. I must say pre-fatiguing your chest before doing your actual chest workout felt great and I got one of the best pumps in my chest that I’ve ever had. I finished up the workout with doing calves at the end.
***NOTE DO NOT PRE-FATIGUE YOUR CHEST AND LIFT HEAVY UNLESS YOU HAVE A SPOTTER***  (you dont know when your chest is going to give out from being so tired.)