Jer39’s BodyBlog

Didn’t get into the gym today, I had to play Navy and do some commad PT.  It wasn’t bad though did a bunch of push ups, sit ups and various other cal’s then went on a 3 mile fun run with some sprints thrown in, It was actualy pretty decent and I felt pretty good after, I think I needed the run to clean my body out a little bit.   Looking forward to tomorrow morning and getting some back in. 

Chest

Well I wish I could say I went in there and killed it, but I can’t….had a good arms days Saturday but later in the day went out and had a few (well alot) over some football games and well needless to say I paid for it today.  It’s funny that once you start to clean up your diet how the body really lets you know when you don’t treat it right.  Lesson learned! When I was younger I could get away with it but as I near the 40 it just takes longer to recover.  Well enough of that,  here’s the workout not terrible but no where near what I’ve come to expect….

Flat Bench

135×10, 185×10, 205×8, 225×6

Inlcline press (bells)

45×10, 55×10, 65×10, 65×10

Decline press (hammer)

185X10, 225X10, 225X10

Flat Flies

3 sets of 10 at 30lbs

Cable cross overs

50×10, 50×10, 60×10

Abs

Legs

Notes:  Completely killed them today, Hit a personal best of 585 on leg press which I was happy with even more so because I did it after squats.  I did hack squats today, normally do barbell and why I was able to control it it a little better than bar the weight felt a little heavier that the bar, Is that common?  Anyway, felt good at the end and just hope I can walk when I wake up tomorrow.  Here is the workout:  Oh though I didn’t post it yesterday I did have a sweet shoulder workout so yes day 3 got done!

Squats (hack)

135×12, 135×12, 225×10, 275×10, 315×8

Leg press

315×10, 405×10, 495×10, 585×5

Leg curls

4 sets of 10 at 100

Calves

Seated calf raises

2 45’sx15, 3 45’sx12 for 3 sets

Standing calf raises

at 200 lbs did 4 giant sets, 10 normal, 10 toes out, 10 toes in.

It was good to get back in the gym after yesterdays unplanned day off.  Did back in the same drop set manner I did with chest.  Got the weight to reps down alot better than monday. I was pretty wasted after I finished.  Here it is:

Wide grip lat pull downs

1 warm up set 20 reps.

1 drop set 190X6, 170×10, 150×10 130×10, 110×12

Seated cable rows

160X8, 140×10, 130×10, 120×10 

Stiff leg dead lifts

195×10, 175×10, 155×10, 130×10

20 min cardio (Precore)

abs

Well I blew it today, Chel and I both over slept and missed the workout and barely made it to work on time.  I’m pissed at myself.  Yeah a 4:15 wake up for 5 am workout is early but that’s no excuse…. Will get back in there tomorrow and slide everything else a day and finsh the week up Saturday vice Friday.

Chest

Got ripped a little bit in a pm about my love handles…So I decided Sunday to scrap everything and start something different.  I stole from the Bodyauditors workout a little bit and decided to go with a more intense routine with little rest bewteen sets to get more of a cardio effect with the weights.  Here’s how today went:

Incline press

1 warm up X20, then 1 drop set Started at 195 and ended at 135 (4 Drops)

Decline press

1 drop set…..4 drops

Flat bench

1 drop set 4 drops

Pec dec

1 drop set 5 drops

Took every set to failure with no more then 30 seconds between sets and 2 minutes between exercises.  after I finished with the weights I did 20 min on the tread mill and did ab work after that.  Sounds like alot but I got it all done in just under an hour.

Arms

Notes: Not a bad day, started pretty well with the dumbells but when I went to the EZ bar my forearm tendons felt like they were going to snap with each rep.  Probably over trained a little bit this week, did more sets on chest, back and shoulder days than normal. I think next week I’ll pay more attention to my set ranges so I’m not shot by the end of the week.  Michelle and I worked pretty hard this week so I feel good about that. I’m really going to focus on what I eat this weekend, I didn’t have a good week of eating and I feel it in my stomach big time…I’m sure when I mearsure on Sunday the 1/2 inch I lost on my waist will be back.  A little pissed at myself about that.

Shoulders

Military press

95×12, 115×10, 135×10, 135×10

Front raises

15×12, 20×12, 25×10, 30×10

Upright rows (cable)

70×12, 80×10, 90×10, 100×10

Rear raises (dumbells, on a 35 degree incl bench)

15×10, 15×10, 15×10, 15×10

Shrugs (barbell)

135×10, 185×10, 205×10, 225×10

Notes:

Decent day, Got a soild pump in the shoulders today.  Bad shoulder held up pretty well, felt like I could have gone heavier but don’t want to get to cocky and hurt it again.  Looking forward to arms tomorrow.

Legs

Notes:  Today was rough. I guess I worked harder the last two days then I thought becasue there is not a spot in my upper body that isn’t sore (good sore thought).  Didn’t go heavy today, thighs were a little stiff from last week so I just stuck to form and reps this morning.  Did try something different with my calves and got a great pump in them.  The workout….

Squats

135×12, 135×12, 225×10, 225×10

Leg presses

225×10, 315×10, 405×10, 405×10

Leg extentions

155×10, 155×10, 155×10

Lying leg curls

90×10, 90×10, 90×10, 90,x10

Calves

4 supersets of the following at 200lbs

Standing calf raises, toes normal x10, wide x10, turned in x10 rest 1 mintue and repeat.

Back

Seated cable rows (close grip)

100×12, 120×12, 140×10, 150×10, 170×10

Lat pull downs (wide)

120×10, 140×10, 160×10, 180×8

Reverse grip lat pull downs (close)

110×10, 120×10, 130×10, 140×10

Hyperexentions

4 sets of 10

Notes: Just stuck with sets and reps today, becasue I had to run the Navy PRT about an hour after. (passed by the way) learned a lesson though, don’t do back on PRT day! ran a 12 min mile and a half…was on a 10 something pace but got back spasams about a mile into it and that slowed me down a little.  Also did 3 sets of dumbell precher curls and 3 set of reverse curls just to kind of pump the forearms and lower bi’s out.