Jer39’s BodyBlog

Best workout of the week by far. Felt good going in and still had energy when I left, can’t ask for much more than that!  Here it is….

Military press (Behind the neck)

95×12, 95×12, 135×10, 155×10, 185×4

upright rows (cable)

130×12, 160×10, 170×10, the stack x6

DB front raises

25’sx12, 30’sx10, 35′x10, 40’sx8

DB rear raises

15’sx12, 20’sx12, 20’sx10

Shrug machine

4 sets of 12 with 8 45’s

Decent day, was a little tired from the weekend but once I got going it was all good.  Did shoulders Friday and arms Saturday, just didn’t have time to blog it but rest assured it got done.  Here’s this morning…

Flat bench

135×12, 135xs12, 205×10, 225×8, 225×8

Incline Bench

135×10, 155×10, 185×8 205×6

Decline Bench

225×10, 255×10, 275×6, 275×6

15 degree incline flies

30×12, 40×12, 50×10

Universal bench machine (did these just to get a good blood pump)

3 sets of 10 at 155

3  supper sets of abs and push-ups to fail

Time to get back in the saddle, been working out regularly but mostly maintenance and to heal up some sore shoulders and other joints….started gettting back serious last week so now it’s just getting through the DOMS and getting strength back.  Here’s today…

Squats

135×12, 135×12, 225×10, 315×6, 315×6

Leg Press

315×10, 415×10, 495×10, 495×10

Lying leg curls

3 sets of 12 at 100

Leg ext

155×12, 170×10, 195×10

Standing calf raises

250×18, 275×15, 275×15

Seated calf rasies

3 sets of 12 with 3 45’s

Pretty solid day…bumped the weight up a little bit and my groin held so I’m hoping I’m finally over that, no pain or tightness this morning so it’s all good!  Here it is…..

Squats

275×5, 315×5, 365×5, 225×12, 185×15, 185×15

Leg press

500×5, 500×5, 405×12, 315×15, 315×15

Lying leg curls

100×12, 100×12

Standing calf raises

200×12, 200×12

Seated calf raises

2 sets of 15 with 3 plates

Stiff leg dead lifts

4 sets of 10 at 135

Not bad, huffed and puffed a little bit but finshed strong so I can’t ask for much more than that.

treadmill - 2 miles

Elipitical - 25 min 

Good day, I’m starting to get used to the elevation so I wasn’t nearly as winded as I was last week.  Didn’t have a partner though so I wasn’t to get as heavy as I had hoped to but overall it went well, here it is….

Incline bench (DB’s)

70×5, 80×5, 80×5, 60×12, 50×15, 40×15

Flat bench (DB’s)

90×5, 90×5, 70×12, 60×15, 50×15

Decline press (hammer)

275×5, 275×5, 225×12, 185×15

Flat flies

40×12, 40×12

Close grip bench

185×5, 185×5, 155×12, 135×15

Skull crushers

80×5, 80×5, 60×12, 50×15

Tri push downs

140×5, 140×5, 120×12, 110×15

Pec deck 

2 sets sets of 12 at 110 lbs to burn them out 

been slacking this week blog wise…did cardio on Tues, chest and tri’s Monday and back and bi’s over the weekend.  Last night was legs, went pretty well put leg presses back into the workout and my gorin held up so I was happy about that, didn’t put a big load on but I ddin’t feel any pain so next week I’ll bump the weight up and see how it goes….here is last night….

Squats

315×5, 315×5, 315×5, 225×12, 135×15, 135×15

Leg press

225×12, 275×12, 315×10, 315×10

Lying leg curls

4 sets of 12 at 100

Standing calf raises

2 sets at 200

Seated calf raises

2 sets w/3 plates

Did 2 sets of back extentions just to loosen my lwr back and finish off my hammies…. 

Front military press

155×5, 155×5, 155×5, 105×12, 95×15, 95×15

Upright rows (cable)

160×5, 160×5, 130×12, 110×15, 100×15

Lateral raises (DB’s)

25×5, 25×5, 15×12, 15×12

Front raises (DB’s)

25×12, 25×12, 30×10

Rear rasies (DB’s)

20×12, 20×12, 15×15

BB shrugs

135×12, 225×10, 225×10, 135×12

Short but solid day…still getting settled in out here in Fallon NV the elevation change takes a couple of days of getting used to, felt myself getting winded sooner than normal.  My groin was a touch tight but didn’t give me any problems so I was happy about that….here it is

Squats

315×5, 315×5, 315×5, 225×12, 185×15, 185×15

Deadlifts

135×12, 225×10, 225×10, 225×10

Lying leg curls

80×12, 90×12, 100×12

Seated calf raises

4 sets of 12 with 3 plates - 2 normal, 1 toes in, 1 toes out  

Playing a little catch up here…tuesday was good did 50 min of pretty intense work on the eliptical, felt good after, felt like I could have gone longer but my calves got real tight and I didn’t want to risk injury…I don’t know what it is about that machine but my calves play hell on it plus about 20 min in my feet go numb.  anybody else have those issues?  Took yesterday off, I flew cross country and my legs were in no mood to lift, so I’ll do them today…that’s about it! 

cardio - 50 min

abs

swiss ball crunches - 3 set of 20

leg lifts - 2 sets of 20

weighted rope cruches 2 sets of 25 with 100 lbs