Jer39’s BodyBlog

Wow I hadn’t realized that has been so long between posts.  Rest assured though I have been in the gym and working out.  Been doing more cardio latey than normal, about a 50/50 split between that and weights.  Hit a down point a couple of weeks back with the waist line (taped at 38) and couldn’t figure out what the hell was up.  But anyway I ate pretty well yesterday, got a little happy with the blackberry pie but other than that I did ok.  Taped my waist today…36 even, so I’m pretty stoked that the increased cardio may have beeen the answer…Hope everyone has a great holiday weekend! 

Legs….I killed them today!!!  Set another personal best on leg press at 585 but the thing I felt the best about was that I got 6 clean reps at that weight so hopefully by X-mas I’ll be in the 600 club,  but for now I’ll work on getting 10+ reps at 585.  It was a great workout!  Here it is…

Squats

135×10, 135×10, 225×10, 315×10

Leg press

315×10, 405×10, 495×10, 585×6

Leg extentions

3 sets of 10 at 200

Leg curls

3 sets of 10 at 120

Calves

3 super sets (wide, close, normal) at 200

3 sets of seated raises with 3 45’s

Cardio day….Well I was going to do legs today but was tired and a little sore from the long workout yesterday so I did 30 mins on the Precore felt good after and though I did cramp a little in my calves but I think that was from being a little underhydrated.  I was happy though that I got in there and did something and will hit legs hard tomorrow!

From Tuesday…

Back

Had a good workout, did a couple of different things one being bar rows with a V grip handle I really like these becasue you can feel the whole back being worked.  I got up to 3 45’s on the last 2 sets and felt really good.  I also did bent over dumbell rows which I haven’t done in forever and while my arms got a little tired my back got pumped, I did them late in the routine and really was spent at the end.  I also did a 3 mile run with sprints and pushup/situps trown in along the way, it was a good day but a long one!  Here’s the back routine…

Lat pull downs

110×12, 130×10, 150×10, 170×8

V handle bar rows

2 45’sx10 for 2 sets, 3 45’s for 2 sets

Close grip lat pull downs

110×10, 120×10, 130×10

Dumbell rows

50’sx10, 70’sx10, 70’sx10

Hyperextentions

3 sets of 10 

Well today was the 1st day of my second month of doing this.  I’ve made some strength gains and some modest size gains everywhere but in my chest.  So today I went back to a chest routine I started with way back when before I hurt my shoulder.  I cut bar out and am taking my sets down to 16 vice the 20 and up range.  I think I was overtraing chest just a bit.  It’s all dumbell with a little machine here and there.  I know this works and for me it really gets more blood into the pec’s where as bar didn’t seem to as much…..maybe it form or mental I don’t know But we’ll see how it goes for the next 4 weeks.  Here was today…

Dumbell flat bench

40×12, 60×10, 70×10, 80×8

Incl dumbell press

50×10, 60×10, 60×8, 60×8

Decline dumbell press

4 sets to fail with 60’s

Pec deck

4 slow sets of 10 at 80lbs….tight flex at the end of ea rep.

Machine aided dips (Focus on tris)

4 sets of 10

Tri push downs (straight bar)

4 sets at 110 lbs ea set to fail.