JSF1991’s BodyBlog

Just moved to Florida a few days ago! It’s a great place. I’ll be working out at a Powerhouse Gym until August when I’ll probably be switching to a Zoo Health Club when they open in a month or two. This morning I did a 61-set workout at Powerhouse training Shoulders, Arms, Calves, and Abs.

Another wierd experience was the fitness center I went to yesterday. Whenever someone drops a weight, an alarm goes off. I dropped a couple 60-pound dumbbells only an inch from the floor and this alarm goes off. You can be sure I’ll never go in a place like that again! No one was training seriously there. Thankfully, the Powerhouse Gym I went to today was incredible. It’s the best gym I’ve seen in my life. They have all the necessary equipment and tons of free weights (and no alarms going off if you work too hard). 

Preparation for the competition is going well. I can tell I’m getting more cut and I’ve lost maybe 5-6 pounds so far in 3 weeks (I don’t know for sure since the scale is packed in a box somewhere). 

It’s really been a long time since I’ve updated this. My training has been going great lately. Here is today’s workout.

Monday, September 3, 2007 workout

SHOULDERS

Superset: Behind-the-Neck Press (9×110, 5×115, 4×115, 3×120) and Dumbbell Lateral Raises (12×20, 10×20, 9×20, 8×20)

Superset: Machine Front Press (7×100, 6×100, 5×100) and Bent-Over Dumbbell Laterals (12×30, 10×30, 9×30)

Superset: Upright Rows (10×90, 10×90, 10×90) and Lying Side Laterals (10×15, 8×15, 7×15)

I got an incredible pump in shoulders and could barely lift my arms afterward.

BICEPS and TRICEPS

Superset: Barbell Cheat Curls (9×110, 7×110, 6×115, 4×120) and Lying Barbell Triceps Extensions (9×80, 8×80, 7×80, 7×80)

Superset: Barbell Preacher Curls (8×70, 8×70, 7×70, 6×70) and Triceps Cable Pressdowns (8×80, 7×80, 6×80, 6×80)

Superset: Concentration Curls (12×40, 8×40, 7×40, 7×40) and One-Arm Overhead Extensions (7×25, 8×25, 6×25, 6×25)

I also got a great pump in the arms. Having the biceps and triceps pumped up at the same time feels great.

FOREARMS

Superset: Barbell Wrist Curls (10×115, 6×115, 6×115, 5×115) and Dumbbell Reverse Wrist Curls (8×35, 8×30, 8×30, 8×30)

ABS

Vertical Bench Leg Raises (4 sets of 15 reps)

Cable Crunches (4 sets of 25 reps w/50 pounds)

Twisting Crunches (1 set of 50 reps each side)

That was a long workout. 61 sets at one time.

Today I trained shoulders, arms, and abs at home. It was a good workout.

Thursday, December 21, 2006 workout

Start Time: 11:02 am                 End Time: 12:30 pm

• Barbell Military Press (Shoulders)

8/100, 5/105, 4/105, 2/110

• Dumbbell Laterals (Shoulders)-I swayed on these so I could use more weight.

6/25, 5/25, 5/25

• Seated Bent-Over Laterals (Shoulders)

12/20, 7/25, 7/25

• Barbell Shrugs (Traps)

8/215, 6/220, 4/225

• Arm-Blaster Barbell Curls (Biceps)-I did these really strict.

8/80, 4/85, 4/85, 3/85

• Incline Dumbbell Curls (Biceps)

7/35, 5/35, 3/35

• Concentration Curls (Biceps)

6/35, 4/35, 4/35

• Lying Barbell Extensions (Triceps)

9/65, 7/65, 5/70

• Triceps Dumbbell Kickbacks (Triceps)

12/20, 6/25, 6/25

• One-Arm Overhead Extensions (Triceps)

10/20, 9/20, 7/20

• Barbell Wrist Curls (Forearms)

10/105, 5/105, 3/110, 3/110

• Barbell Reverse Wrist Curls (Forearms)

12/60, 9/60, 7/60

• Reverse Crunches (Abs)

4 sets of 25 reps

Tomorrow I will train legs and abs.

Today I trained chest, back, abs at home in the garage. I didn’t have a spotter or workout partner since my brother had to go to school for a half day today. I also got a pair of 40-pound dumbbells for christmas, along with more Cell-Tech Hardcore, and a bunch of other non-workout-related things (My family opened gifts today). My dad also took my brother and I to watch the new Rocky movie today. It was a great movie.

Wednesday, December 20, 2006 workout

Start Time: 11:11 am                End Time: 12:25 pm

• Barbell Bench Press (Chest)

7/150, 5/150, 3/155, 2/160 (I actually got caught under the bar on the last set. I tried for 3 reps, but couldn’t get it. Since I didn’t have a spotter, I rolled the bar onto my stomach and down to my thighs and just stood up with the bar in my hands. It was a little scary, but that’s what I do if I ever get caught under the bar.

• Barbell Incline Press (Chest)

8/130, 5/135, 4/135, 3/140

• Dumbbell Flys (Chest)

3/45, 2/45, 2/45

• Pullovers (Rib Cage)

10/45, 10/45, 10/45

• Weighted Wide-Grip Chins (Back)

8/10, 5/10, 5/10, 4/10

• T-Bar Rows (Back)

8/170, 6/175, 6/175, 4/180

• Bent-Over Barbell Rows (Back)

8/150, 5/155, 5/155, 4/160

• Crunches (Abs)

3 sets of 50 reps

• Seated Leg Tucks (Abs)

3 sets of 25 reps

Tomorrow I will train shoulders, arms, and abs at home.

Yesterday I trained legs and abs at Gold’s. Tuesday, December 19, 2006 workout Start Time: 4:20 pm End Time: 5:24 pm

• Squats (Quads)

8/205, 5/210, 4/215

• Machine Front Squats (Quads)

8/135, 4/155, 4/155

• Leg Extensions (Quads)

10/175, 8/175, 8/175

• Lying Leg Curls (Hams)

8/180, 5/185, 4/185, 4/190

• Straight-Leg Deadlifts (Hams/Lower Back)

8/200, 5/210, 4/215

• Standing Calf Raises (Calves)

10/310, 8/310, 6/310, 6/310, 6/310

• Crunches (Abs)

3 sets of 50 reps

• Lying Machine Crunches (Abs)

25/10, 25/10, 25/10

Yesterday I trained legs and abs at Gold’s.

Tuesday, December 19, 2006 workout

Start Time: 4:20 pm                 End Time: 5:24 pm

• Squats (Quads)

8/205, 5/210, 4/215

• Machine Front Squats (Quads)

8/135, 4/155, 4/155

• Leg Extensions (Quads)

10/175, 8/175, 8/175

• Lying Leg Curls (Hams)

8/180, 5/185, 4/185, 4/190

• Straight-Leg Deadlifts (Hams/Lower Back)

8/200, 5/210, 4/215

• Standing Calf Raises (Calves)

10/310, 8/310, 6/310, 6/310, 6/310

• Crunches (Abs)

3 sets of 50 reps

• Lying Machine Crunches (Abs)

25/10, 25/10, 25/10

I trained shoulders, arms, and abs at my Grandparents’ house yesterday. It was a pretty good workout. It felt great training outdoors in the fresh air.

Monday, December 18, 2006 workout

Start Time: 11:30 am                 End Time: 12:56 pm

• Barbell Military Press (Shoulders)

8/100, 5/105, 4/105, 3/110

• Seated Dumbbell Laterals (Shoulders)

13/20, 10/20, 8/20

• Seated Bent-Over Dumbbell Laterals (Shoulders)

11/20, 9/20, 8/20

• Barbell Cheat Curls (Biceps)

8/90, 6/90, 5/95, 3/100

• Concentration Curls (Biceps)

8/35, 6/35, 6/35, 5/35

• Lying Barbell Extensions (Triceps)

8/65, 7/65, 6/65, 5/65

• One-Arm Overhead Extensions (Triceps)

10/20, 8/20, 6/20, 6/20

• Barbell Wrist Curls (Forearms)

10/105, 5/105, 4/105, 2/105

• Barbell Reverse Wrist Curls (Forearms)

12/60, 9/60, 7/60

• Reverse Crunches (Abs)

5 sets of 25 reps

I trained chest, back, abs on Sunday at my grandparents’ house. My brother and I loaded up the van with weights and were able to get a decent workout there.

Sunday, December 17, 2006 workout

Start Time: 7:30 pm                  End Time: 8:15 pm

• Barbell Bench Press (Chest)

7/145, 5/145, 3/150, 2/155

• Barbell Incline Press (Chest)

9/125, 6/130, 5/135, 2/140

• Bent-Over Barbell Rows (Back)

10/140, 8/145, 6/150, 5/150

• Close-Grip Chins (Back)

8/10, 5/10, 5/10, 5/10

• Crunches (Abs)

2 sets of 50 reps

I worked out at Gold’s this evening and trained legs and abs. I haven’t worked out for more than an hour in several days. But, today I had to be at home at 5:30, so I couldn’t do a big workout. I’m also resting a little since I don’t want to overtrain. I’ve outlined a new workout program. It’s actually not all that different, just slightly fewer sets and less exercises. I don’t think I’ll train more than one and a half hours at a time now. I’ll usually end up training between an hour and an hour and a half per day.

Also, my family and I will be at my grandparents’ house until Tuesday, so I’ll have to take some weights along and try my best to get in a few decent workouts. 

Friday, December 15, 2006 workout

Start Time: 4:45 pm                  End Time: 5:35 pm

• Machine Squats (Quads)-someone was hogging the squat rack.

7/225, 4/235, 3/235, 1/245

• Leg Press (Quads)

4/270, 3/270, 3/270, 3/270

• Lying Leg Curls (Hamstrings)

10/170, 6/185, 5/185, 3/200

• Straight-Leg Deadlifts (Hamstrings/Lower Back)

5/210, 5/210, 5/210

• Standing Calf Raises (Calves)

12/290, 7/320, 6/340, 6/340

• Crunches (Abs)

3 sets of 50 reps

Tomorrow is my rest day.

I did another one-mile run today. I’m not going to run more than one mile at a time for a couple times per week. But, I want to keep running a little to stay in good cardiovascular shape. I did one mile in 7 minutes, 28 seconds, but I did it on a different course than usual.