Jer39’s BodyBlog

Had a great workout today, I was really chomping at the bit after taking 3 days off…It was everything I had not to go yesterday but I wanted to be fresh for some of the changes I’m going to try for the next 6 weeks or so.  Things were getting a little stale and I was over training a bit I think, so after reading through a ton of mag’s and books I found what I think will be a good routine for me. I’m going to run with Frank Sepe’s Advanced routines in his book "The Truth" It will be a mix and match but the base will be true to those routines.  Did the chest today and it rocked!  I am already looking forward to next week so I can go heavier! But even at a lighter than I would have like to weights I was still gassed when it was done.  Back will be tomorrow and I will go heavy as I can with it.  I’ll let you know.  Here’s today…

Flat bench 

135×12, 155×10, 175×8, (195×6 super setted with 20 partial reps at 135)

Incline bench and incline flies super sets

135×8/25’sx12, 155×6/25’s12, 155×6/25’sx12, 155×6/25’sx12

Pec deck and dumbell pull overs super sets

90×12/60×10, 100×10/70×10, 110×10/70×10

Decline press

3 sets of 135 to fail

Well the run of good workouts had to end sometime and this morning was it.  I woke up and felt like I just got off a two day bender which is wierd becasue I got about 7 hours of sleep, don’t really understand that.  Anyway, it was about 29 degrees when we headed to the gym and I say that becasue I hoping that’s why I could not for the life of me get loose today.  My shoulders felt like they were going to come unstrung with every rep.  I know, boo hoo hoo!  I’ve been a bitch with my cardio this becasue of time so maybe that’s why I had the run down feeling today.  Who knows….tomorrow we’re driving down to Mississippi (800 miles) to see my kids for the weekend so I’m a little distracted by that (have to see the ex, never good) but I think Saturday we’ll all go to the gym and have a family workout (Michelle’s son is driving down too, he’s in the Army) I’m hoping to recharge a little bit that way.   Anyway, sorry for that rant I just had to get that off my chest…Hope everyone has a good weekend and a great holiday! 

Flew solo today…Michelle wasn’t feeling well this morning so we passed on the am workout.  Luckly I got out of work early and had a couple hours to kill this afternoon so I hit the gym.  Gotta be honest I like working aout in the afternoon or early evenings as opposed to the early morning but that’s the only time we can get in there together so that’s what I do.  So I took advantage of the late start for sure…I felt great going in and felt srtong (the shot of redline probably helped with that) Went with the barbell rows again today, I think I’ll be sticking to those for awhile also did some dumbell rows too.  Overall it was a great workout and I felt as pumped in the back as I have for a long time.

Bent over barbell rows

135×10, 155×10, 175×10, 185×8

Lat pull downs

110×12, 130×10, 150×10 170×8

Bet over dumbell rows

3 sets of 10 with 70’s

Seated cable rows

110×10, 120×10, 130×10

Deadlifts (straight leg)

3 sets of 10 at 135 

Assisted chin-ups

3 sets of 10 

100 crunches

Well I’ll tell you what, after doing chest last night and then getting up a 4:30 to do legs this morning I am gassed right now for sure!  It was a good day however, I started out with presses vice squats because I wanted to get some heavier squats in today and it went pretty well.  I didn’t take the presses up to 600 like I did last week only went to 495 but I got 10 deep reps in at that weight and then topped out my squats at 315…but with roughly 9 hours of rest between workouts I was pretty happy with the routine, here it is…

Leg presses

225×12, 315×10, 405×10, 495×10

Squats

135×10, 225×10, 315×5, 315×6

Lying leg curls

100×12, 110×10 120 x10, 120×10

Seated calf raises

3 sets of 15 with 3 45’s

Standing calf raises

260×15, 300×15, 300×12x 300×12

We missed our normal am workout today, Michelle and I were still recovering from our 10 hour overnight Wii adverture at Toys r us on Saturday night/Sunday morning.  Yeah we sold out and stood in line that long to get the console in 40 degree temps and a rain storm to boot but we got it! We looked like two drowned rats when it was all said and done but felt like Charlie in the Wllie Wonka movie whe they handed us the ticket!  Anyway enough of that…..

 Tonight was great I knew after my 1st set it was going to be a great workout I started with incline bench and felt like I could lift the world (mine anyway) and before I knew it on my last set I pressed 225 for 4 reps…I have never done that in my life.  Went on the flat bench using dumbells and was able to get the 100’s up for a couple of reps on my 3rd set of those then I dropped them down to 80’s and rep’d out on the 4th set….moved on to close grip bench and got that up to 185 on the 4th set for 6 then I closed it out with cable cross overs and incline flies….It was a great workout and I am feeling jacked right now!  Oh and I measured my arms earlier today and gained a 1/4 inch there so for me it was a great day!  Can’t wait for legs tomorrow morning!  and just a note to myself I did do arms on Saturday but forgot to log it…..

Good day today!  For the first time in I don’t know how long I got through an entire shoulder routine without pain in my left shoulder.  Usally by the middle of front raises my arm goes numb and when doing lateral rasies it will pop like corn, but I had none of that today so we’ll see if this is the start of good things to come….Here’s what i did…

Front military press

95×12, 115×10, 135×10, 155×10

Front raises

20’sx12, 25×10, 30×10, 35×10

Lateral raises (cable)

15×12, 20×10, 25×10

upright rows (cable)

80×12, 100×10, 110×10, 120×10

Reverse pec deck

60×12, 80×10, 100×10, 100×10

Dumbell shrugs

60’sx15, 100’sx10, 100’sx10, 100’sx10 

Started a little slow today, my legs are still smoking from Tuesday but once I got stretched out and moving everything was good to go. Over all it was a good workout, I cut close grip pull downs and added barbell rows hoping that will add some thickness to my lats so we’ll see.  Can anyone tell me if a normal palms down grip or reverse grip is better when doing these, or is it just preference? Here’s what I did..

Seated cable rows

100×12, 120×10, 140×10, 150×10

Wide grip pull downs

110×12, 120×10, 140×10, 150×10

Barbell rows

95×10, 135×10, 135×10, 155×10

Stiff legged dead lifts

135×10, 155×10, 155×10

Incline dumbell curls

20’sx12, 25’sx10, 30’sx10, 35’sx10

Straight bar preacher curls

65×10, 70×10, 75×10, 75×9

I finally did it!  Broke 600 pounds on the leg press! Got 605 for 4 reps, I’m stoked! I wasn’t sure when I let the locks go but once I got it down and my knees didn’t snap it was all good, I think I could of got one or 2 more but I had my feet in a little more than I normaly do becasue I wasn’t sure if I could do it so it felt a little wierd.  But now that I know I can move next week I’ll get 6 for sure!  Great day! Oh I even managed a 2 mile run after my routine.  I’ll pay for it tomorrow but right now who cares!  Here’s the routine…

Squats

135×12, 185×10, 225×10 225×10

Leg press

315×10, 405×10, 495×10,  585×6, 605×4

Leg extentions

200×10, 200×10, 200×10

Lying leg curls

120×10, 120×10, 120×10

Seated calf raises

3 sets of 45’s x15

Standing calf raises

1 set of 250 to failure….

Took an hour break the did command PT, various cal’s and then a 2 mile run with sprints… 

All I can say is thank god for no-explode!  The alarm went off at 4 and the last thing I wanted to do was get up, workout and the go to work but after fighting the snooze button for about 35 min and Michelle about every 10 minutes telling me what time it was I finally drug my lazy butt out of bed ate a quick snack and downed the no explode.  By the time I got to the gym I was starting to wake up and once the gloves and Ipod were on, it was game on.  Had a great workout and didn’t fall short on any set or reps.  Pushed 250 on the flat bench would have liked to bump it up but my shoulder said no so I dropped down to 225 and got some good finishing reps in instead.  Over all a good day!  Here’s how it went…

Flat bench

135×10, 185×10, 225×8, 250×2, 225×8

Incl Bench (dumbells)

40×10, 50×10, 60×10, 65×10

Decl Bech (hammer)

185×10, 225×10, 225×10

Close grip bench

135×10, 155×10, 155×10

Machine incl press

140×10 for 3 sets to burn the upper chest.

Pec deck

1 Super set: 130×10, 120×10, 110×10, 100 to fail.

Oh yeah, I did get my arm routine done on Saturday and it was solid….I won’t bore you any furture with the details of that!

Well I had to kind of compact today, usally I do legs with Michelle and then get my cardio and ab work done at command PT, but that was cancelled today so I had to try and get it all in before work this morning.  Did 20 min of cardio 10 on the Precore and 10 on the tread millit went good and I pushed it pretty decent I thought.  Learned after that doing legs after crdio doesnb’t work, I got on the sled and felt dead legged.  I did do 4 sets and did 405 for 10 on the last but there was no way I was getting into the 500’s today.  So next time I’ll know weights 1st then cardio.  Skipped squats because of time but did get the rest in at my normal weight ranges so over all it was a decent day.

Wednesday: Did 30 min of precore and did shoulders…Cardio was good I went light on shoulders because I have found that after I take any kind of time off and go heavy out of the gate I end really aggravating my bad shoulder and I didn’t want to make that mistake again.  Good day but I hate when I have to go lite it just pisses me off.

Tuesday:  Back and tri’s good day I went with fairly heavy (for me) weight and got good rep counts so I was happy with that.  Also I am liking the push/pull concept, (chest bi’s/back tri’s) the pumps were great on both routines.  Great work out!  Took about an hour break and then did command PT.  Normally we go on a 21/2-3 mile fun run but it was cold so we stayed inside.  I did 30 min of interval cardio on the tread mill, precore and stair stepper and then did about 100 or so crunches in various forms.

So even though I’ve been slacking on the blog I’ve been working and I will make more of an affort to keep this updated daily.  Can’t wait for arms tomorrow and yes another round of cardio (I HATE DOING IT) but I am commiting to it and sticking with it.