Jer39’s BodyBlog

A frickin great workout, I can barely walk right now!  One thing is for sure I will never call the standing leg curl machine a "girls machine" again.  I normaly do lying curls but thought I would try something different and with just 50lbs per leg I wanted to puke during my last set….Got 365 on squats and 565 on leg press for reps and got 300 on my last set of leg extentions…great day!  Here it is…

Squats

135×15, 225×10, 315×10, 365×6

Leg press

315×10, 405×10, 495×10, 565×6

Standing leg curls (per leg)

3 sets of 10 at 50lbs

Standing calf raises

200×15, 300×12, 400×12, 500×10

Leg extentions

200×10, 200×10, 300×6

Pretty soild workout this morning… I’m still fighting this damn cold a little bit so my breathing was off throughout but otherwise it wasn’t bad.  I got legs tomorrow so hopefully it will be cleared up in the am…  Oh had to run PT with my command afterwards so I didn’t go real heavy with the dead lifts, it was cold this morning and I didn’t want my back locking up.  Here’s how it went…

Lat pull downs

110×12, 130×10, 150×10, 170×10, 190×8

V grip rows

2 plates x12, 3 plates x10, 3 plates x10

Bent over DB rows

70×10, 75×10, 75×10

Seated cable rows

3 sets of 10 at 130

Dead lifts

135×12, 185×10, 225×10 

A weird day today…I’ve been fighting a cold/flu for a few days and really thought I be shot in there, concidered skipping but went anyway and was really surpised how it turned out.  The good news was I finally got a 300 lb bench today I was shocked becasue I had no intension of even trying it but I felt so good in my early sets and was able to rep 275 so I figured what the hell and went for it.  The first time Michelle spotted a little much, I think she was as surpised as me that I was even doing it but when I racked it she barked "why did you stop?"  So I rested and told her no help this time and got it again clean!  After that I was a little drained and dehydrated still so I only went 3 sets on everything else but felt really good after.  GREAT DAY!  Here it is…

Flat bench

135×12, 185×10, 225×8, 275×6, 300×1, 300×1

Incline DB press

50’sx12, 60’sx10, 70’sx10

Decline press (hammer machine)

225×10, 245×8, (275×5 drop set down to 135 and rep’d to fail)

Incline flys

30×15, 35×12, 35×12

Cable cross overs

40 to fail, 50 to fail, 50 to fail

Decent day today!  I put some heavier than normal loads on the shoulders today and felt no pain, so I was pretty stoked about that!  Though I felt like I left a few extra reps in there that I should have gotten on the presses but I figure baby steps right? Next week I’ll push out some more assuming there are no setbacks.  Overall I was pretty pleased, here it is…

Front shoulder presses (Smith)

115×12, 135×10, 185×8, 205×5, 225×3

Dumbell presses

40’sx10, 50’sx10, 60×9

Front raises

20’sx12, 22.5’sx12, 25’sx12

Upright rows (cable)

100×12, 120×10, 130×10, 130×10 

Rear raises on a 30 degree incline

3 sets of 12 with 15’s

Shrugs (Smith bar supper sets with dumbells)

185×12/100’sx10, 225×10/100’sx10, 275×10/100’sx10

Lateral rasies

3 sets to fail with 15’s 

Not a bad day, I didn’t go as heavy as I had the last couple of leg routines I was just looking for some good sets and form plus I wanted to give them a break.  I’ll hit them heavy again next week.  Felt good and felt strong so I can’t B*tch to much!  Here it is… Oh yeah I threw in 20 min of cardio on the back end as well…

Leg Press

135×15, 225×10, 315×10, 405×10, 495×10

Squats

135×12, 225×10, 315×10, 315×10

Leg Extentions

4 sets of 10 at 180

Lying leg curls

4 sets of 10 at 120

Seated calf raises

3 sets of 15 with three 45’s and 1 set of 12 with 3 45’s and one 25

20 min on the bike

Great day today! Felt strong and didn’t tire at all…went heavy (for me), got it done in a hour and felt really pumped when I left, it was a good day, looking forward to legs tomorrow!  Here was today…

Lat pulls - wide grip - behind the neck

100×15, 120×12, 140×10, 160×10, 180×8

V grips bar rows (all plates 45lbs)

2 platesx10, 3 platesx10, 3 platesx10, 4 platesx6

Bent over DB rows

70×10, 75×10, 80×10, 90×6

Seated cable rows (went light for form)

110×10, 120×10, 130×10

Back extentions holding a 35lb plate

4 sets of ten

Any day I don’t have to get up at 4:30 to workout is a good day and today was no different….went in about 9:30 this morning and had a lot of energy though I wasn’t really as strong as normal but I think that was becasue I did my routine out of order today.  It was a good workout and could have went longer that’s for sure!  Here it is…

Incline BB press

135×12, 185×10, 225×5, 205×8

Decline BB press

135×10, 225×6, 225×6, 185×10

Flat bench

135×10, 185×8, 225×4, 205×6

Cable crossovers

40×10, 50×10, 50×10

Wide bench press (hammer machine)

135×10, 225×10, 315×6, 275×8

Good day, Didn’t go real heavy today but I got alot of sets and reps in and really filled them up.  Had a little popping in the bad one but no pain and it feels good right now, so I’m not worried, it’s good to go!

Shoulder presses (bar)

Rear…95×15, 115×10, 135×10, 155×6

Front…135×10, 135×10, 135×10

Upright rows (cable)

100×12, 110×12, 120×10, 130×10

DB front raises

20’sx12, 25’s10, 35’sx10

Lateral raises

3 sets of 10 with 15’s

Rear DB raises (on a 30 degree incline bench)

3 sets of 10 with 15’s

Shrugs (suppersets, smith bar/dumbells)

135×15/70’sx12, 225×12/70’sx10, 225×12/70’sx10, 275×10/70’sx10

Was able to get an extra half hour of sleep this morning and it helped big time with the workout!  Squated 385 for the fist time and got ten reps out of it, I couldn’t believe i!  Was really happy becasue I didn’t really tire throughout the workout, got 515 on the press which surpised me though I only got 5 reps but I figured after squats and that being the 4th set of presses it wasn’t to bad.  Very good day!  Here it is…

Squats (Smith)

135×15, 225×10, 315×10, 385×10

Leg presses

315×10, 405×10, 495×10, 515×5

Leg extentions

3 sets of 10 at 200

Lying leg curls

3 sets of 10 at 120

Standing calf raises

200×20, 300×20, 400×15, 500×10

Seated calves

3 sets of 150 to fail

Good day, well once I drug my lazy a** out of bed!!!  Got in there and once I got going it felt great!  Went with the v grip bar rows again and I really like these, I can really feel them in the bottom of my lats, replaced barbell rows with bent over dumbells, I just like these better.  I hope tomorrow goes as well….

Lat pull downs

100×15, 120×10, 140×10, 160×10

V grip rows

45×15, 2 45’sx10, 3 45’sx10, 3 45’sx10

Bent over DB rows

50’sx12, 55×10, 60×10, 70×10

Seated cable rows

100×10, 110×10, 120×10, 130×10

Stiff leg Dead lifts (EZ bar)

3 sets of 10 at 165 lbs

Reverse shrugs

3 sets of 10 at 185