Jer39’s BodyBlog

Took a couple of extra days off this week, Michelle was down sick and I strained my back a little bit last last week so after a 4 day mini break we got back in there tonight and it went really well probably did a few more sets than I should have but I had a lot of energy so I just rolled with it…Good day!  Here it is

DB incline press

40×15, 60×10, 70×10, 80×6

Hammer bench flat

135×12, 185×10, 185×10

Incline bench (hammer)

135×10, 155×10, 185×6

Decline Bench (hammer)

135×15, 225×10, 275×6, 275×6

Cable crossovers (from bottom up)

30×10, 35×10, 37.5×10

Low incline flies

25×15, 35×15, 40×15

Pec dec

85×12, 100×10, 100×10 

Diamond push-ups

3 sets of 10

Had a good workout last night, got some decent squats and presses but had to dial it down a little bit after becasue my lower back got really stiff, no worries it’s all good now, I think I over did it a little bit on back day and it came back to bite me a little bit.  Taking the weekend off to rest it and I should be good to go for chest on Monday!  Here’s last night…

Squats (smith)

135×15, 225×12, 315×10, 405×6, 405×5

Legs presses

315×10, 405×10, 495×10, 540×6

Lying leg curls

3 sets of 10 at 100

Leg extentions

3 sets of 10 at 150

Calf raises (seated)

3 sets of 15 with 3 45’s

Donkey calf raises 

3 sets of 15 with 4 45’s

Great day!  Got a good pump in all 3 heads and managed to push the 70’s on my last set of seated presses which for me is good because of my past shoulder issues. So I felt good about that and I’m not feeling any pain to speak of so maybe, if I feel right I’ll try 80’s next week!  Here’s how it went….

DB shoulder presses

35’sx15, 50×10, 60×10, 70×6

Front raises

20×15, 30×12, 40×10

Upright rows (cable)

100×12, 120×10, 140×8

Lateral raises

15×12, 15×12, 20×10

Rear raises

15×12, 20×10, 20×10

Sruggs (shrugg platform)

4 plates x20, 6 plates x15, 8 plates x15

Standing BB overhead press

115×5, 135×5, 135×5

Reverse pec deck

1 giant set - 60×10,50×10,40×10

Oh and though I didn’t blog it I did do arms last night…it went so-so

Good Day!  My back is wasted right now, it hurt to drive home Got 8 reps with 95’s on my last set of DB rows and that was my last exersice of the night so I felt pretty good about that.  Did dead lifts free bar for the 1st time in a long time and got 3 sets in at 225 and the felt great after! (hated it when I doing them) Great day overall, here it is…

Lat pull downs (wide, behind the head)

100×15, 160×10, 170×10, 200×6

Lat pulls downs (v-grip)

120×10, 140×10, 140×8, 140×8

T-bar rows

2 platesx12, 2 45’s 1 25×10, repeatx10

Dead lifts

135×12, 225×8, 225×8, 225×6

DB rows

70×10, 70×10, 95×8 

Pretty decent day, went incline intensive today just to change it up a little bit plus I need to bring out my upper chest more.  Would have like to have gotten a few more reps here and there but I wanted to make sure I stayed controlled and not bounch around to much.  Felt good after and really pumped so it was a good day!  Here it is…

DB flat bench

45×15, 65×12, 85×10, 100×8

DB incline bench

70×10, 75×8, 80×6

Incline press (hammer)

135×12, 185×8, 205×8

Decline Press (hammer)

225×12, 275×10, 275×8

Close grip Incline press (Smith Machine)

135×12, 135×12, 135×10

Cable crossovers

3 sets of 10-12 at 60lbs

Pec dec

3 sets to fail at 100

HELL YES!! Great workout, I broke 400+ squats and 600+ leg press!  My legs are shot and probably won’t be able to walk tomorrow but I don’t care!  Can’t wait for shoulders in the am wish I could go back and do them now!  The only downer was I didn’t do leg extentions but my thighs were gone, I could barely get my cavles done without them shaking all over the place.  Here it is….

Squats

135×12, 225×10, 315×10, 365×10, 405×6, 405×5

Leg press

315×10, 495×10, 595×8, 605×6

Lying leg curls

90×12, 100×10, 100×10

Seated calf raises

2 plates x20, 4 plates x10, 4 plates x10

Donkey Calf raises

4 sets of four plates to failure (2 sets normal, 2 sets toes out) 

Good day and good pump! Can’t think of anything to add  

Here it is…. 

Straight bar curls

50×15, 70×10, 90×10, 100×8

Incline DB Curls

30×12, 35×10, 40×8

Preacher curls (Hammer)

45×12, 45×10, 45×10

Standing DB curls

30×12, 35×10, 40×8

Close grip press down

120×10, 140×10, 140×10

Overhead tri press

100×12, 110×10, 120×10

Skull crushers

60×10, 80×10, 100×5

Cable consentration(sp) curls

30×15, 40×12, 40×12

Did shane_h85’s back routine last night and it rocked! I could barely stand up straight when I was done.  It was the 1st back routine at Golds since we joined and I can’t gauge the weight lifted becasue the pull down machines’ weight isn’t what it says it is. I put the pin in at 100 to warm up and I could barely move the damn thing so I need to figure out what the weights really are, but other than that it went really well, got a lot of sets in with little rest inbetween and just blasted it!

Lat pull downs (wide)

4 sets 12/10/10/8

Lat pull downs (close)

3 sets 10/8/8

Lat pull downs (reverse grip)

3 sets 10/8/8

T bar rows

3 sets 10/8/6

Dead lifts (smith)

3 sets at 225 for 8 each

DB rows

3 sets with 70 for 19 each

Seat cable row (close grip)

3 sets of 10 at 120 (just to burn out)

Cheat pull ups

2 sets to fail

1st off, I did get arms done on Friday and got a pertty intense cardio/abs routine knocked out yesterday, so everything is on track that way.  Did 30 min of precore/treadmill this morning and tonight had a good chest routine.  I didn’t go in with a plan so I ended up doing alot of sets but I had a great pump going afterwards so I’m happy about that!  Here it is the best I can remember

Flat bench

135×12, 185×10, 225×8, 225×8

Incline bench

135×10, 185×6, 185×6 200×4 drop to 135 then 6 more

DB flat bench

60×10, 70×10, 80×8

DB incline

50×10, 60×8, 70×4 (tri’s started to go at this point)

Incline press (hammer)

225×10, 275×6, 275×5 drop to 225 for 5 more

Flat flies

30×12, 35×10, 35×10

Pec deck (giant set)

95×10, drop a plate for 5 then repeat down to 35 then did that to fail

Well did a cardio circut this morning, did all sorts of different things for about an hour the last 20min straight abs and I have to say I felt pretty good after!  I thought I’d be gassed after but not so much.  The evening workout was legs and it started great but I had to cut it short becasue my lower back was killing me I was a little down about that but I got the heavy stuff in and calves so I guess it was ok.  Can’t wait for the weekend to get here and give my body some rest.  More cardio and arms tomorrow though….here’s the back routine, well what I got in anyway…

Squats

135×12, 225×10, 315×10, 365×8

Leg press

315×10, 405×10, 495×10, 585×6

Standing calf raises

195×15, 295×15, 295×15

Seated Calf raises

2 plates x15, 4 plates x10, 4 plates x10