Jer39’s BodyBlog

Great to be back in the gym after being out for a week…last week sucked hard!!  Had to get things in order so my wife could move home to Miss. No worries, she took a great job down there and I’ll going back later in the year (Retiring after 23yrs!) So we’re just tring to get ahead start on things….Also sucks becasue she is my workout partner so I had to adjust a little today…(no spotter).  But it went good and I was glad to get back in!  Here it is….

BB Incline press (smith)

95×12, 135×10, 185×6 185×6

Flat bench (hammer)

4 plates x8, 4 plates=20lb x6, 4 plates+20lbs x6

Decline press (hammer)

4 plates x10, 4 plates+50lbs x8, 6 plates x4

Incline press (hammer)

75 ea side x6 for 3 sets

Pec deck

120×10, 130×8, 130 x8

DB curls (standing)

30×10, 40×10, 50×5

Stand BB curls

90×6, 100×6, 100×6

Hammer machine Preacher curls

55×8, 65×8, 65×8 

Woop’s hit return before I finished…my bad.  Took it easy today, I’m tight every where but wanted to get some work in.  Nothing big to note….

Barbell curls

95×4, 100×4, 115×4

DB hammer curls

35×10, 40×10, 40×10

EZ bar preacher curls

60×10, 70×10, 70×10

DIP machine

105×15, 210×10, 210×10

20 min cardio…. 

A little late but here it is…good workout, cut back a touch on my front and lateral raises…I was a little tight and couldn’t get loose, think I was deyadrated a bit going in and that might have had something to do with it.  Went with smith machine mil press vice dumbells just to change it up a little.  Went 5 sets just to make sure I was loose enough.

Military press (Smith)

95×15, 115×12, 135×10, 185×4, 185×4

DB Front raises

25×12, 30×10, 35×10

DB lateral raises

15×12, 20×10, 20×10

Reverse Pec deck

70×12, 85×10, 85×9

Shrug machine

6 platesx12, 8 platesx10, 10 platesx10, 10 platesx10   

Ok I normally do my squats in the smith machine but today decided to go free and it went really well got 405 for 5 reps on the last set which shocked me a little bit becasue I had never gone more than 375 with a free bar.  Got 605 on the sled just to see if I could, only got 3 reps becasue I started sliding up the seat and got nervous.  A good workout, hopfully I can walk tomorrow!  Took yesterday off, that’s why no blog.  Shoulders tomorrow!

Squats

135×15, 225×12, 315×8, 405×5

Leg press

405×10, 495×10, 585×6, 605×3

Lying leg curls

3 sets of 10 at 100

Leg extentions

200×10, 200×8, 200×8

Standing calf raises

200×15, 395×10, 395×10

Seated calf raises (toes out)

3 set of 12 with 3 plates

Good solid day!  Gotta be honest as I was walking in the gym it was the last place I wanted to be but once I got in there and strapped on the gloves it was all good!  Here it is..

Lat pulls (wide, rear)

100×12, 140×8, 160×6, 160x,6

Lat pulls (V-grip)

160×6, 160×6, 160×6

T-bar rows (wide grip)

3 platesx8, 3 platesx6, 3 platesx6

Bent over DB rows

90×6, 90×7, 90×6

Dealifts

135×12, 225×6, 225×6

3 sets of 10, straight bar preacher curls with a 50lb bar for bi burn…..

A little slack on blog the last few days, but the gym is going well and I’ll do better this week. A lot going on so I don’t get time to get my thoughts together long enough to write something, I’ll do a better job this week.  Today is week 2 of the reduced set chest day, it went a lot better than last week!  One thing though, I had to change what was written for me because everyone in the gym wanted to do bench so instead of bar I went Dumbells but I think I stayed in the spirit of what was written.  Here it is…

DB flat bench

50×15, 60×12, 75×8  (Slow reps all) 

DB incline (30 degree)

80×6, 85×6, 90×5

Pec deck

135×8, 135×8, 135×6 (Note: different machine then last week, weights were totally off)

3 sets of weighted bench dips to burn tri’s

and that was it!

Solid day, felt pretty good!  Not much else to add, here it is…

Rear lat pull downs (wide grip)

100×12, 140×8, 160×6, 160×6

Front lat pull downs (V-grip)

120×10, 160×6, 160×6

T-bar rows (wide grip)

2 platesx10, 3 platesx6, 3 platesx6

Bent over DB rows

80×8, 100×6, 100×6

Dead lifts

135×12, 225×6, 225×6

Ok, started something different today with my chest workouts, it was said that I might be over training so I cut my sets down. It went ok, next week will be better becasue my weight ranges were off, I’ll have it better dialed in next time….here it was

Flat bench (for warm up only)

135×15, 155×12, 155×12 (didn’t need the 3rd set)

20 degree Inclines DB’s

60×10(too lite) 80×6, 90×4(should have went 85)

Decline press (hammer)

45 ea side for 12 (to lite), 2 45’s ea x8, 2 45’s + 1 25 ea x6 for 2 sets

pec dec

105×10, 120×10, 135×10

20 min on the bike 

Missed legs yesterday becasue of work so I had to pull a double today.  I took it easy with the legs anyways because they were still a little stiff in the hammies from last week.  Arms went good did 21’s for the 1st time in forever and now I don’t know why I ever stopped. Over all it was a good but long workout, oh well got the rest of the day and tomorrow to rest and get right for chest on Monday!  Here it is….

Squats (smith)

135×15, 225×12, 315×10

Lying leg curls

80×10, 95×10, 110×10

Leg extetions

140×10, 155×10, 170×10

Seated calf raises

3 sets of 15 with 3 plates

Seated DB curls

30×15, 40×10, 50×8

DB hammer curls

30×10, 35×10, 40×8

Barbell curls

65×10, 65×10, 95×5, 95×5

Tri press downs

100×12, 120×10, 140×10

Overhead tri press

100×10, 11×10, 130×10

Single arm tri pull downs

20×10, 30×10, 40×8

3 sets of 21’s with a 50lb bar 

Had a great workout, felt good throughout! Changed my supplement stack tonight so we’ll see how that goes long term but in the short term having taken everything I don’t feel at all bloated or like I’m going to hurl so I am very happy about that!  Also I cut cut some sets going 3 instead of 4 on most and don’t feel nearly as worn down as I normaly have.  Here it is….

Seated DB presses

35×15, 45×12, 65×8, 75×5, 75×4

DB front rasies

30×12, 40×10, 40×10

DB lateral rasies

3 sets of 10 with 15’s (I don’t go much heavier with these because past shoulder issues)

Reverse pec dec

65×15, 95×15, 105×15 (65 was to light but it was the first time on that machine)

Standing BB press

95×5, 115×5, 115×5

Standing hammer shurgs

6 plates x12, 10 platesx10, 10 platesx10, 10 platesx10