Holyspokes’s BodyBlog

Today was a good workout, Delts/Traps:

4x bent over laterals

4x Military Press

3x Side Laterals

4x Arnold Press

4x Seated Dumbbell Shrugs

4x Upright Rows

4x Barbell Shrugs

Duration: 1 hour 5 minutes

Tomorrow’s is leg day which i dread, yet look forward to at the same time. I enjoy squatting and working out my legs but i always seem to suffer the most at the same time.

After that on Wednesday is my rest day.. Thank god, because i’m getting an MRI, blood work and a sonogram. I’ll be in the damn facility from 7:30am to 3:00pm probably. At least i only have to fast for 4 hours for the sonogram, so i can have breakfast in the morning and something after the MRI at 7:30.

I think i may go for a max deadlift tonight, aiming for around 280.. We’ll see.

Today was a rest day for me, and i had gotten some bloodwork done this morning. Regardless i felt pretty good, and my buddy called up and said he had off so i went mountain biking with him. I took my pup with me, a german shepherd terrier mix (she’s only 20lbs). Man i haven’t gone mountain biking in so long, i forgot how much fun it is. I’m definately going to start going more while the weather is nice. I also forgot how pleasant it is to be in the trails, instead of jogging on the road and sidewalks. I’ll probabley take my pup there for some jogs and do some ghetto trail intervals like a madman. Should be fun.

In other news, i have been putting on weight which has been good, and quite a struggle with alot of problems i’m dealing with right now. From last week to this week i’ve only gained about 1/2 a pound, but i think it’s almost entirely muscle, i’ve seen strength gains in my workouts from last week to this week, so..

Discipline is the art of self-control.

Too many people’s actions are controlled by addictions and plain lack of self control. It really is sad. Weather it is tobacco, cocaine, sugar, or sex. Too much of anything is bad. It seems everyone wants results without putting in any effort or trying much. Everyone has this notion that they’re always doing the most they can.

People need to harden the **** up.

Well, I’ve been doing well with calories, managing to eat 2,700-2,800 instead of the crappy 2,400 i could only eat for a while. It’s not easy packing 3 good meals for school, clothes, 2 heavy texts, and drinks all in a bag and commuting by bicycle.

Yesterday was legs, today is chest at home.

It’s a nice day, ill probably spend a lot of time outside if the bugs aren’t too bad, they love to bite me up.

Well. i felt AWESOME today. I upped my fat intake and that definitely made a difference. I also managed to eat nearly 2,900 calories yesterday. I should be able to comfortably eat 3,000 by the end of the week, and then i will bump it up to about 3,200 probably, depending on my gains.

I did shoulders and traps today, before i went and OWNED my Chemistry test.

Workout went:

Reverse Overhead Dumbbell Laterals: 4×12-12-10-10

Bent over Dumbbell Laterals: 5×14-14-14-12-12

Arnold Press: 5×10

Front Dumbbell Raise: 4×12

Dumbbell Press: 4×10

Upright Rows: 4×12

Shrugs: 6×14-14-14-12-12-12

Before my next meal I’m gonna hit the abs while watching food network… yummy food ahhh and cooking ideas!

Ah, Sunday morning Too bad i didn’t get to bed until 1am last night because of work in the city, at least i slept well.
My girlfriend went to Florida for 20 days, so now i have a lot of time on my hands. It’s kind of a good thing, I’m really trying to focus on achieving my bodybuilding goals. Having alot of free time will let me basically do 4 things. Eat, sleep, workout, and stay on top of my summer chemistry class.

It’s ridiculously hot out, but I’m gonna try to sneak in 15 min of very light cardio, it always makes me feel better during the weight session. Today is back/bis and will look something like this:

Pullups: 4×16

Widegrip Pulldowns: 5×12-12-10-10-8

Lat Pulldowns: 5×12

Dumbell Rows: 5×12-10-10-10-8

Uprights Rows: 4×12
Hyperextensions:  4×20

I’m forced to workout at home today, so the workout is slightly different than if i was the weight room at school. Either way i’ll make sure to make it a good workout..

I tried a new breakfast today, Arrowhead mills 7 grain hot cereal. It took alot longer to cook and didn’t taste great, but was a change of pace. The macros aren’t bad, but i have better around my house..1.5 fat, 32 carb, 4 pro, 140 cals.

anyway, im off to run now and workout. Peace.

Summer classes have started, so now i’m using the gym at my school instead of bowflex/free weights.. I hit the chest/tricepts today and here’s the workout i did ~ hours worth:

Standing Cable Crossovers: 4×12-10-10-10

Dumbell Flys: 4×8

Dumbell Bench Press: 4×10-10-10-8

Incline Dumbell Bench Press: 3×10

Decline Dumbell Bench Press: 3×10

Standing Cable Crossovers: 4×10

Standing Pulldowns: 4×12

Close-grip barbell benchpress: 1 set with 25’s on each side till failure

I wasn’t feeling a whole lot of burn in my chest during the presses, but a whole lot in my tricepts.. even after i pre-exhaused them with the flys and crossovers..

 Later today i’ll do my core-workout, which will consists of 6x crunches, 4x reverse crunches, 4x leg lifts where i hold my feet 2 inches off the ground for a minute followed by 30 second rest / repeat, and then 4x my "twist leg lifts" that i made up, that REALLY hit the obliques and entire abdomen area!

Well i really wanted to hit my chest hard today, so i changed up the routine a bit:

Bench Press 4×12-10-10-8

Flys- 4×12

Hammer Grip Bench Press  4×12-12-10-20

Pullovers - 4×18-14-14-14

Decline Bench Press 2×16

Weighted Dips - 3×12

Push ups - 2×25

Close Push ups - 3×16

Wide Push ups - 1×25

Close Pull Ups - 3×20-20-12

I’m cooked. Now enjoying 2 ears of raw corn and a scoop of whey in water. I’ll probably take a nap afterwards, then have a huge meal and hang out for a while and then do some core in the afternoon.

Well, yesterday was a beautiful day outside, and it was also my off day. I did a short 15 minute run with my dog in the morning, and then just enjoyed the day with my girlfriend. I tried to eat about 2,800 calories but i only ended up eating about 2,300. I wasn’t very hungry all day, probably because i didn’t workout at all. Tuesday night i did ALOT of core, and some shoulders. I really felt it in my obliques yesterday and still a little today. My legs are also pretty sore. I did a variation of a dumbbell squat with the weight in between my legs, so it really worked the inside of my quads, and oh man am i feeling it now..

Just finished breakfast…455 calories of 6 egg whites and a cup of oat bran with blueberries. Today looks to be nice out, and i don’t have anything to do except hit the Chest real hard, and then do some core later in the day probably.

Here’s my routine for Chest ATM:

Bench Press 4×12-10-10-8

Flys 4×12

Bent Arm Dumbbell Pullovers 3×12

Push ups 2×30

"Close" handed push ups 3×14

Tricept extensions 4×12

Bench Press 3×8