Jer39’s BodyBlog

It’s offical, I fu*ked my arm up.  It hurt like a bear this morning and still does, so needless to day I went lite this morning.  Popped some Motrin and will ice it down off and on for the next couple of days.  Got legs tomorrow and if it doesn’t feel right on Friday I will cut bi’s from my arm routine Friday and give it the weekend to rest.  Flying down to see my wife tonight (see yesterdays blog) can’t wait to get down there!!!  Here’s this morning….

Shoulder presses (hammer)

2 sets of 10 with 45 on ea side, 2 set of 10 with 70 ea side.

Arnold presses

30×10, 30×10, 40×10, 40×10

Side lateral raises

3 sets of 10 with 15’s

Front raises

3 sets of 10 with 25’s

Reverse pec deck

3 sets of 10 at 80.

Ran out of time (had to get ready for work) so I skipped shruggs, I get them done tomorrow after legs….

Well not my best day…I must have tweeked my left forearm a little bit Saturday becasue it hurt like hell to pull anything today. I felt it a little bit yesterday when I was warming up but didn’t think anything of it but today I felt it big time.  Got through my lat pulls and t-bar rows ok, but when I went to DB rows it was like hell no…so I did some cable rows instead. Took it light on dead lifts, my lwr back is starting to feel right again I didn’t want to push it this week.  I’ll give it a test next week.  Doing my shoulder routine in the morning tomorrow because I’m flying down in the evening to Mississippi to see my wife and kids, I’ll be down there until Sunday.  It will be so nice to see them again and be nice to have my workout partner back even if it’s for a couple of days.  I’m going to try to get video of my squats while I’m down there and will post sometime early next week.  I’ll be sure to blog my shoulder routine from work before I head down tomorrow.  Here’s tonight….

Lat pulls (wide behind the neck)

100×15, 120×12, 160×6, 160×8

Lat pulls (front V-grip)

120×10, 140×10, 160×6

T-bar rows wide

3 sets of 10 with 2 45’s (didn’t push this heavy beacause of my lwr back…Mark if your reading this, you were right, foot postion made a huge difference, I think that’s where I hurt it in the first place)

Seated cable rows

3 sets of 10 at 110 (fore arm couldn’t handle much more)

Dead lifts

3 sets of 10 at 135 (slow reps)

Did reverse BB curls, DB wrist curls and behind the back cable curls 3 sets each with very light weight.  Didn’t want to push it and hurt it worse.  

Good day, got a great pump and wasted them!!!  Starting to see some good veins in my pec’s and shoulders,  I was pretty stoked about that!  Here it is….

Incline BB press (Smith)

135×12, 185×10, 225×4, 205×6 (yes I went heavy on 3 and then back down on 4, no reason really just wanted to throw a little change in there)

Flat bench

185×10, 185×10, 225×6, 225×6

Decline press

225×10, 275×6, 275×6

DB flies (15 degree incline)

40×10, 50×10, 50×10

Lying overhead DB press

70×10, 80×10, 80×10   

Back in the home gym after a week on the road and it felt great! Got everything for the week done so that was a good thing.  Monday and Tuesday were chest and back days lifted some decent weight but I don’t go all out heavy (new gym, no spotter) but I got some good work in. Wednesday I took a road trip to vist my parents (went really well, it was good to see them). Thursday was shoulders, again decent weight but no max’s. Yesterday I was flying all day, got home about mid night.  Legs went well, I was a little jet lagged so I kept it moderate but got great sets and reps in and follwed it up with a nice arm routine (more for maintenace and pump than anything else).  Won’t list out the whole week but here is today….Hope everyone is having a great weekend!

Squats

135×15, 225×12, 315×10, 315×10

Leg presses

315×12, 405×10, 405×10

Leg extentions

3 sets of 10 at 155

Lying leg curls

3 sets of 10 at 100

Seated calf raises

3 sets of 15 with 3 45’s

Donkey calfs

3 sets of 15 with 4 45’s

Straight bar curls

65×10, 65×10

Seated BD curls

35×10, 35×10

Zotman Preachers

50×10, 50×10

Wide grip EZ curls

50×10, 50×10

DB hammer curls

30×10, 30×10

Seated ip machine

155×10, 185×10, 185×10

Close grip bench press

135×10, 135×10, 155×10

Well yesterday was suposed to be a cardio only day, but I helped a friend of mine move and by the time I got home from that I was shot.  I have to think though that after carrying a ass ton of oak furniture that I got some cardio out of it!  Getting ready to catch a plane to Washington, I’ll be out there until Friday not sure if I’ll have a lot of computer time so If I don’t blog that’s why, no worries though I will working out everyday I’m out there.  Hope eveyone has a good week!

Good day and great pump! Went a little long but I had the energy and wanted to kill them, got two days to recover so it’s all good!  Here it is….

Standing BB curls

45×12, 45×12, 95×8, 95×8, 115×4

Incline DB curls

30×10, 35×10, 40×8

EZ bar Zottman preacher curls

50×10, 50×10, 70×4 drop to 50 and 4 more

Tri cable press downs

100×12, 160×10, 180×10, 180×8

Tri cable overhead press

100×12, 130×10, 130×10

Seated dip machine/standing DB curls super sets

150×10/35×10, 185×10/ 35×10, 185×10/35×10 

Ok for those that don’t know I have always hated legs! Even when I was in my best shape I would use any and every excuse to skip them….but when Michelle and I decided to go all out again back in October I made a commitment to working legs this time around and thus far I’ve stuck with it.  I say that because when I got home from work I was tired and a little stiff from my am cardio session.  I took a 30 min nap and was still beat but I drug myself to the gym and the whole time I’m driving there I’m thinking well I’ll go lite and maybe I’ll cut this or that. I thought it all the way to the gym door and then all the way to the squat rack.  But then I started my routine and did my 135 lb warm up and that felt good then on to 225 and that was good and now my blood is starting to pump so I move on to 315 and I was like damn that wasn’t too bad so I put 405 on and do 5 and think to myself you pu**y  you could have done more reps so I get back under the bar and bust out 7 on the last set! I didn’t cut anything from the routine and had a great rest of my workout!  I was pretty happy with myself that I could have tanked it but got in there and did the right thing! Here’s the workout…

Squats

135×15, 225×10, 315×10, 405×5, 405×7

Leg press

315×10, 495×8, 495×8

Leg extentions

3 sets of 10 at 155

Lying leg curls

3 sets of 10 at 100

Standing calf raises

195×20, 295×12, 295×12

1st off my back was felt a thousand percent better today! Had a great day felt strong, no bad pain so it was all good!!  Hit a PB on shrugs today so it was all day and night from yesterday!  Here it is…

Shoulder presses (hammer)

2 sets of 15 with a 45 on ea side…then…3 sets with 2 45’s ea side 6/6/5

Seated DB presses (palms in) (if you never tried these I recommend it)

40×10, 50×8, 50×8

Front raises

25×10, 30×10, 35×10

Side laterals

15×10, 20×10, 25×10

Reverse pec dec

60×15, 75×15, 75×12

Shrugs (on a shrug machine)

8 plates x10, 10 plates x10, 10 plates x10, 12 plates (with sraps) x10

Ok cardio went well this morning, did 20 mins worth of JJ’s, pushups and situps then ran for 2 miles, it was a little cold but sunny so it was all good!  I did my back routine this evening and here’s where it went so-so…wanted to do close grip cable rows to start but the handle was nowhere to be found so I had to go with netural grip rows instead so my mood went to SH*t after that but I stuck with it and was plowing trough it until deadlifts and that’s where it went to hell.  I start getting spasams in my lwr back and could barley stand up straight so I just called it a day right there and tried to stretch it out.  Feeling much better now, but I got to figure out what is causing this.  Had the sme pain during my run on saturday so somethings got to give.  Here’s the back routine…

Netural grip cable rows

100×10, 120×10, 130×10, 140×10

Front lat pull downs (wide)

120×10, 130×10, 140×8, 140×8

T-bar rows

2 plates x10, 3 plates x7, 3 plates x6

Dead Lifts

135×10……had to shut it down after that…..

Great day!  Today was the 1st time in I don’t know how long I did 45 degree inclines without shoulder pain!  (thanks Mark) went incline intensive today, next week I’ll go flat and switch back and forth like that for a few weeks and see how it goes.  Also I went back to a NO explode/Cell tech stack…Been messing around since October with other creatine products and have come to the conclusion that for me this is the best way for me to go.  I know it works and the DOMS are mostly non exsistant when I use Cell Tech.  So fo today anways my workout world is centered!  Here it is….

Incline DB press

40×15, 60×10, 70×8, 80×4

Flat bench (bar)

225×8, 225×8, 275×3 (droped to 225 and did 4 more)

Decline press (hammer)

115 each side X 8/6/7

Stiff arm DB pull overs

60×10, 70×10, 70×10 (should have gone 80 on that last set)

Incline flies

35×10, 45×10, 45×8