Jbert112’s BodyBlog

Skipped legs because my hams and hips are sore from a summer league hoop game yesterday.  Solid workout today.

•  DB Bench (70s) 9-8-7
•  Flat Deep DB Flyes (27.5s) 3 X 8
•  Machine Shoulder Press (145) 7-7-6
•  EZ Bar CGBP (70) 3 X 8
•  Hammer Iso Pulldowns (140) 2 X 6
•  Machine Rows (200) 7,6,6
•  BB Shrugs (190,195,200) 3 X 15
•  1 Arm DB Preachers (35,30,30) 5,10,7

Did DB Flyes basically just to get a burn because the flye machine was in use.  Switched my skulls for CGBP for one week and got a real good burn and pump.  Did some Hammer Iso Rows while waiting for the Row Machine.  Rows still went well, bumped the weight up to 200.   Used a 35 lb. DB for my first set of curls.  Will probably use for 2 sets next time.

• Added 2 reps on DB Bench
• Added 5 lbs. on Machine Shoulder Press
• Added 10 lbs. on Machine Rows
• Added 5 lbs. to each set of Shrugs
• Added 5 lbs. to 1st set of 1 Arm Preachers
• Then Added 2 reps on last sets.

• DB Bench (70s) 8-7-7
• Machine Flyes (125) 8-8-7
• Mach. Shoulder Press (140) 8-8-6
• Skullcrushers (70) 6-5-5
• Machine Rows (190) 3 X 8
• Wide Grip Pullups 1 X 6
• BB Shrugs (no pause) (185,190,195) 3 X 15
• 1 Arm DB Preachers (30) 8-8-7

• Added 2 reps to DB Bench
• Added 2 reps to Machine Flyes
• Added 2 reps to Machine Shoulder Press
• Added 1 rep to Skullcrushers
• Added 3 reps to Machine Rows
• Added 4 reps to 1 Arm DB Preach Curls

Breakfast:

• 4 eggs, onions, cheese, salt, pepper
• 8 oz. cranberry-grape juice
• 5g creatine

Post-Workout:

• 10 oz. Choc milk,
• 20g whey
• 5g creatine
• 1 banana
• 1 yogurt

• Mach. Hack Squats (150) 3 X 8
• Leg Extension (175) 3 X 8
• Lying Ham Curl (140) 3 X 7
• Leg Press (315) 3 X 8
• Seated Calf Raises (90) 14,14,12,12

• Added 10 lbs. to Hack Squats
• Added 10 lbs. to Leg Extensions
• Added 5 lbs. to Ham Curls
• Added 20 lbs. to Leg Press.
• Added 4 reps to Seated Calf Raises

• DB Bench (70s) 7-7-6
• Mach. Flyes (125) 8-7-6
• Mach. Shoulder Press (140) 8-7-5
• Skullcrushers (70) 3 X 5
• Machine Rows (190) 8,7,6
• Wide Grip Pullups  6,5,4
• BB Shrugs (185) 4 X 8
• 1 Arm DB Preach Curls (30) 7-6-6

• Added 3 reps to DB Bench
• Added 4 reps to Machine Flyes
• Added 10 lbs. to Skullcrushers
• Added 10 lbs. to Machine Rows
• Added 10 lbs. to BB Shrugs

No deadlifts today because I did lower body yesterday and my hams, obliques and abs were all pretty sore.  This allowed me to load up on some extra wt. for rows, which felt great.  Both chest exercises progressed real nicely today.  Started my creatine up monday and hopefully I’ll see some results with it.  Switched my shoulder and bicep exercises because I wasn’t feeling too great about them.  Went heavy on skulls, and burned out after bis, so my arms had a huge pump.

Pre-Workout:

• 1 bowl Life cereal / Milk
• 2 packets Oatmeal with 1/2 apple
• 1 cup grapes

Post-Workout:

• 8 oz. milk, 1 banana, 1 yogurt, 20g whey, 5g creatine
• 2 tbsp. Peanut Butter
• 1 cheese stick

• Hack Squats (140) 3 x 8
• Leg Extension (165) 7,8,8
• Lying Ham Curls (135) 3 X 7
• Leg Press (295) 3 X 8
• Seated Calf Raises (90) 4 X 12
• Stand 1 Leg Raises (25) 2 X 14

• Added 10 lbs. on Hack Squats
• Added 5 lbs. on Leg Extensions
• Added 5 lbs. on Ham Curls
• Added 20 lbs. on Leg Press
• Added 8 reps on Seated Calf Raises
• Added 4 reps on Stand 1 Leg Raises

• DB Bench (70s) 6-6-5
• Machine Flyes (125) 6-6-5
• DB Shoulder Press (45s) 8-6-7
• Skullcrushers (60) 8-8-7
• Deadlifts (245,245,235) 3X6
• Machine Rows (180) 8-8-7
• BB Shrugs (175) 10-10-8
• Seat. Inc. DB Curls (35s) 8-6-5

• Added 10 lbs to DB Bench
• Added 5 lbs to Machine Flyes
• Added 2 reps to DB Shoulder Press
• Added 1 rep to highest set of Deads
• Added 1 rep to Machine Rows
• Added 5 lbs. to BB Shrugs
• Added 1 rep to Incline DB Curls

Ok workout.  Added wt. or reps to every exercise except skullcrushers, oddly. Although a couple seem to be slowing down.  Rows and Deads weren’t great so I might need more back work.  And my left arm was slacking on curls which it never does.

Post Workout:

• 10 oz. Chocolate Milk, 1 yogurt, 1/2 banana, 20g whey
• 2 Cheese Sticks

• Hack Squat Mach. (130) 3 X 8
• Leg Extension (160) 3 X 8
• Lying Ham Curl (130) 3 X 7
• Leg Press (275) 3 X 10
• Seated Calf Raises (90) 4 X 10
• Stand One Leg Calf Raises (25) 2 X 12
• Oblique Side Bends (45) 2 X 15
• Reverse Crunches (BW) 15,10
• Added 10 lbs. on Hack Squats
• Added 5 lbs. on Leg Extension
• Added 3 reps on Ham Curls
• Added 20 lbs, 6 reps on Leg Press
• Added 1 set on Stand 1 Leg Raises

My focus was on calves today.  Every other exercise went really well anyway.  For Seated Raises, I dropped the weight and stopped doing climb sets.  I did 4 sets of 10 reps with 90 lbs, really concentrating on the stretch at the bottom, and a good hold at the top.  I also threw in some abs today.

Post Workout:

• 6 oz. milk, 20g whey
• 1 medium strip teriyaki beef

• DB Bench (65s) 8-8-6
• Machine Flyes (120) 8-8-6
• DB Shoulder Press (45s) 7-6-6
• Skullcrushers (60) 8-8-7
• Deadlifts (230,235,240,245) 4X5
• Machine Rows (180) 8-8-6
• BB Shrugs (170) 3X10
• Seat Inc. DB Curls (35s) 7-6-5

• Added 2 reps on DB Bench
• Added 2 reps on Machine Flyes
• Added 2 reps on DB Shoulder Press
• Added 3 reps on Skullcrushers
• Moved up the weight every set on Deads
• Added 2 reps on Machine Rows
• Added 5 lbs. on Shrugs
• Added 1 rep on Seated Inc. Curls

Really good workout all around today.  Added 2 reps on both chest exercises, DB Bench felt especially good.  My shoulder press was a little sloppy, although I added reps.  Not sure what exercise I’m going to stick with for delts yet.  Skullcrushers were great.  Had a good pump and added a rep on each set.  Deads I pretty much went to failure and continued to keep reps low.  My hams were sore still so i’ll be hurtin even more tomorrow.  Biceps were a little burnt out before I got to curls so I only added 1 rep but I got a great bi/forearm pump. 

Post-Workout

• 10 oz. Orange Juice, 20g Whey, 3 spoonfuls Yogurt
• 1 Can Tuna

• Hack Squats (120) 4X8
• Leg Extensions (155) 3X8
• Lying Ham Curls (130) 3X6
• Leg Press (255) 3X8
• Seated Calf Raises (90,95,100,105) 4X10
• Standing 1 Leg Raises (25) 1X12

Kept the workout short today.  Threw the Ham Curls back in there.  Moved up the weight/reps on a lot.  I forgot what weight I was using for calves last week and I ended up doing the exact same wt./reps.  Focus is on calves next workout.

• Added 10 lbs. on Hack Squats
• Added 2 reps on Leg Ext.
• Added 40 lbs. on Leg Press
• Added 2 reps on Standing 1 Leg Calf Raises

Post Workout:

• 10 oz. Choc Milk, 20g Whey, 1 Banana
• 5 Slices Honey Ham
• 1 Yogurt

I switched to DB shoulder press because I did a little military on 6/2 and didnt want to do military again.  Also it was moving slow so I switched it up already.  Everything else was great today.  The flu didnt affect my lifts like I thought it would have.

• DB Bench (65s) 7,7,6
• Machine Flyes (120) 7,7,6
• DB Shoulder Press (45s) 6,6,5
• Skullcrushers (60) 7,7,6
• Deadlifts (145,195,235,240) 4X5
• Machine Rows (180) 7,7,6
• BB Shrugs (165) 3X10 (2 sec. hold at top)
• Seated Inc. DB Curls (35s) 6,6,5

• Added 2 reps to DB Bench (dropped a set)
• Added 2 reps to Machine Flyes
• Added 2 reps to Skullcrushers
• Added 10,10,10,5 lbs to each Deadlift set
• Added 10 lbs on Machine Rows
• Added 2 reps to Seated Incline DB Curls

Post Workout: 

• 10 oz. Orange Juice. 
• 25g Whey
• Cheese Stick
• Yogurt / Granola

        (540 cals, 40g protein)