Jer39’s BodyBlog

Well this is the first blog I have written in a long time but rest assured I’ve been sticking with the routines!!  Michelle and I have been doing the "rock hard challenge" that M&F has been running.  We’re not competing in the challenge it’s self but have been doing the workouts and they have been brutal but good!  I’m finally starting to see some pec and bi growth after trying so many different things so I am excited about that.  The cut side of things has been lacking, I’ve been on det’s and living in barracks since the begining of June so it is very hard to eat clean like I need too.  This will be the norm for me until the end of Nov when I retire and go home.  So for now the goal is to keep building size and strength while eating as good as I can then once I get home for good then I’ll see if I can cut it up right.  Tonight is shoulders and tomorrow is back/bi’s and I will try my best to blog my workouts regularly again!  hope everyone has been having a healthy and happy summer!!!

Not a good day, I could not get my groin loose at all so I could put any real weight on my left leg…So I went light and got my sets in.  Here it is..

Leg press

495×6, 315×6, 225×10, 185×12, 185×12

Squats

225×6, 225×6, 185×10, 135×12, 135×12

Lunges

95×6, 95×6, 85×10, 75×12, 75×12

Leg extentions - 255×12, 255×12

Lying leg curls - 100×12, 100×12

Donkey Calves - 2 sets of 15 with 6 45’s

Seated Calf raises - 2 sets of 15 with 3 45’s

Did a double….in the am I did a kick boxing class for work, didn’t get a lot out of it becasue I half assed it to save myself for the pm session which is part of my regular routine.  For that I did 45 min on the elpitical machine I was happy with this becasue I usualy maintain a high 140’s heart rate no matter what I set the machine on but this time It maintained between 128-130 so I hoping that’s a sign that my blood pressure is starting to lower…..

Decent day, I got into the gym a little later than normal so I was a touch off but over all it was a good day! Oh and just a note I did 45 min on the eliptical on Sunday.  Here’s Monday….

Incline DB press

70×6, 70×6, 80×6, 60×10, 50×12, 40×12

Flat bench

205×6, 205×6, 205×5, 185×10, 155×112, 155×12

Decline press

4 sets of 12 at 185

Seated dip machine

165×6, 165×6, 135×10, 110×12, 110×12

Close grip bench

155×6, 155×6, 135×10, 115×12, 95×12

Skull crushers

80×6, 80×6, 60×10, 50×12, 50×12

3 sets of incline flies 40’s x10 (did these just to kill pec’s off)

Again, another good day! My elbow felt pretty good and I was able to lift heavier than I had been on my pulling movments so I felt pretty good about that hopefully it’s a sign of good things to come!  Got 110 on BB curls (form was sloppy I’m sure) but i got it pain free so it’s all good!  Here it is…

Bent over rows (smith)

215×6, 215×6, 215×6, 185×10, 155×12, 155×12

Seated cable rows

190×6, 190×6, 170×10, 140×12, 140×12

Lat pull downs

160×6, 140×10, 120×12, 120×12

Stiff leg dead lifts - 3 sets of 10 with 125

BB curls

100×6, 110×4, 90×10, 70×12, 70×12

Standing DB curls

40×6, 40×6, 35×10, 30×12, 25×12

Preacher curls - 2 sets of 10 with 50lbs

Hammer curls - 2 sets of 10 with 20’s

(went light on the last 4 sets to save my elbow, I didn’t want to press my luck)

Good day, went with barbell presses vice DB’s and I thin I’ll stick with them for awhile, I just feel like I get a better pump and more overall woork using the bar on shoulders so we’ll see how it goes. Here it is…

Standing BB shoulder presses

135×6, 135×5, 135×4, 115×10, 95×12, 95×12

Upright rows (Smith)

185×6, 185×6 175×10. 155×12, 155×12

DB rear lat raises

15×10, 20×10, 20×10

Shrug machine

8 plates x10, 10 plates x10, 10 plates x10

Donekey calves - 4 sets of 15 with 6 plates

Rope crunches - 4 sets of 15 with 100lbs

Well it was supposed to be a cardio only day but I wasn’t real happy with the chest portion of my workout on Monday so I thought I’d get another one in and it went much better so I’m happy about that….cardio was 45 min on the eliptical with a heart rate in the 135 to 145 range….a long but good day!  Here it is…..

Incline press

185×6, 185×6, 155×10, 135×12, 135×12

Flat bench

225×6, 225×6, 185×18, 155×12, 155×12

Decline press (Hammer)

4 sets of 12 with 2 45’s on each side

Cardio - 45 min

Decent day, I went free bar on squats so that why the weight is down on them, I didn’t have a spotter so I didn’t want to mess with to big a load by myself.  Lunges went better than last week, no balance issues this time so that was good.  I pulled my groing somewhere in the routine and it hurts like hell this morning but I think after a good strectch and some precore tonight it will be ok….Here it is….

Squats

275×6, 275×6, 275×6, 250×10, 225×12, 225×12

Leg press

515×6, 515×6, 405×10, 315×12, 315×12

BB lunges

95×6, 95×6, 75×10, 55×12, 55×12

Leg extentions

155×12, 155×12

Lying leg curls

100×12, 100×12

Donkey calves - 6 plates for 2 sets of 12

Leg press calves - 2 sets of 12 at 315

Decline crunches - 2 sets of 20

Crunch machine - 2 sets of 20 with 50lbs

Monday was decent, it was hot as hell and crowded so I had to do things out of order a little bit plus the gym ran out of towels which pisses me off becasue if I’m paying 47 bucks a month they should at least have towles, but I got over it and got it done….Tuesday was 45 min of cardio on the eliptical machine, went pretty well…..here it is…

Flat bench (machine)

150×6, 150×6, 150×6, 130×10, 110×12, 110×12

DB Incline bench

60×6, 60×6, 60×6, 50×10, 40×12, 35×112

Decline flies

40×10, 35×10, 35×10, 35×10

Seated dip Machine

160×6, 160×6, 135×10, 110×12, 110×12

Close grip bench

135×6, 136×6, 115×10, 95×12, 95×12

Skull crushers

70×6, 70×6, 60×10, 50×12, 50×12

I’m home in Mississippi with my wife this week and we had a great shoulder routine together!  God it’s nice to be home even if it’s only for a couple of days!  Can’t add much more than that, here it is….

DB shoulder press - 70×6, 70×6, 70×6, 50×10, 40×12, 40×12

BB upright rows - 95×6, 95×6, 75×10, 65×12, 65×12

DB rear lat raises - 20×12, 20×12

Seated calf rasies - 2 sets of 12 with 3 plates

Standing calf raises - 205×12, 255×12

Decline crunches - 2 sets of 15

Ball crunches - 2 sets of 15