Jer39’s BodyBlog

Long day….the pack up went well so I’m hope they won’t take to long to load the truck tomorrow! Was able to get to the gym tonight was tired but really glad I was able to get in and get some work done.  Did a short version of my leg routine (cut squats) but got everything else done, finished with 12 min on the bike then came home and walk the dog for about 2 miles.  Here it is….

Leg press

315×10, 315×10, 405×10, 495×8, 585×4 (ran out of gas)

Leg extentions

200×10, 245×8, 245×8

Lying leg curls

100×10, 110×10, 110×10

Standing calf rasies

200×15, 250×10, 250×10

Donkey calf raises

3 sets of 12 with six plates 

Decent day and I’ll leave it at that…Movers are coming tomorrow to pack up the house and Friday to haul it away then I’m off to Mississippi on Saturday to meet Michelle to catch the truck, so I’m a little distacted to say the least!  But I got in there beared down and got it done so I can’t ask more of myself….not meaning to sound hum drum just got a million things going through my mind right now! I’ll be doing early am workouts tomorrow and Friday to accomidate the movers I still want to finish the week!  Here’s tonight

Shoulder presses (hammer…weight is per side)

3 warm up sets 45×12, 90×4, 90×5, 90×4

DB shoulder presses

50×10, 70×6, 70×6

BB front raises

3 sets of 10 with a 50lb bar

Side laterals

15×12, 20×10, 20×10

Reverse pec deck

60×12, 80×10, 80×10

Superset…Cable upright rows/DB rear raises

100/15 x10, 100/15×10, 100/15×10

DB shrugs

70×10, 100×10, 100×10, 100×10

12 min precore 

WOW, I am spent!!  Is wasw like 90 frickin degrees in the gym today and crowded so needles to say it was a sweat box!  Watched "pumping iron" yesterday, needed some Aronold to get focused so in honor of that I went old school for my routine today and I tell you what it was probably the best back day in over a month so I will be sticking with it for awhile!  Got in some ab work and cardio on the back end and was completely soaked when it was over!  Oh and a note that may only intrest me…ran into a friend of mine who I respect a lot in the gym tonight, this guy is a beast and way out of my league when it comes to lifting comes up to me and in his hard Boston accent says "hey not to sound gay or anything but your arms have gotten really big since I last saw you workout"  So needles to say the ego was pretty jacked by the end of my routine!  Good day….here it is….

Bar rows (olympic bar w/Vhandle)

2 warms up sets and then…3 45’sx10, 3 45’sx10, 4 45’sx8 (cheated a little bit on the last 2 reps)

Front lat pulls

140×10, 160×8, 180×6

Seated cable rows (Full extension at the bottom)

120×10, 140×10, 160×10

Stiff legged dead lifts

3 sets 135×10, (by this time it was so damn hot it was everything I had not to puke)

AB’s…Rope crunches

100×25, 110×25, 120×25, 130×25

15 min on the ellpictical  

Solid day!  There was a lite crowd at the gym today so that’s always a good thing! No waiting and the ones that are there want to be there so the mood was calm and focused!  Hit the pecs hard and did swomething a little different, I went fron flat bench right into close grip bench and wow my chest and tri’s just blew up!!  Was a little gased by the time I got to declines but it was well worth it!  Finished with 25 mins of cardio and felt great after!  Hope everyone is having a great Memorial day!  Here it is…

Flat bench

3 warm ups at 135×10 then…  225×10, 250×6 250×6

Close grip bench

205×8, 205×6, 205×6

Incline press (Hammer…weight is per side)

45×12, 90×4, 80×6, 70×10

Decline press (Hammer…weight is per side)

90×10, 90×10, 90×10

Cable crossovers (per side)

40×10, 50×10, 50×10 

15 min Precore, 10 min treadmill

Well I write this only to track progress, I’m not a big cardio fan but relize if I’m going to cut down it must be done.  Went last week with 20 min sessions post lift, today I got in 40 min of a curciut kind of thing, I did a 3 min fast walk to warm up the 10 min treadmill run, 10 min on the elliptical, 5 on a treadclimber (THIS THING IS FRICKIN WICKED) 10 on a bike and then 5 back on the treadmill with no rest in between….The goal is to get to 45 min on one machine, I can do it on a bike and elliptical but not the treadmil or treadwalker so I need to conquer those two.  Also weighed myself today (212) so I’m thinking my cutdown weight will be right at 200 I don’t really want to get much lighter than that so we’ll see how it goes! One more week of heavy lifting than the cut is on!

Pretty decent day!  I tested my arm a little bit and was able to put a little bit of a load on it,  So I was happy about that, took it real careful and I’m hopefull next week I’ll be able to work even harder and heavier!  Flet like I got a good pump non the less and then knocked out 20 min of intence carido and finished off with 100 crunches….good day!  Here it is…

Straight bar curls

3 warm up sets with the bar then….80×6, 80×8, 80×8, 100×5

Seated DB curls

3 sets of 10 with 30’s….Would have liked to have gone heavier but they hurt at the bottom and I didn’t want to push it.

EZ bar preacher curls

50×10, 50×10, 60×10

Tri cable press downs

100×10, 160×10, 160×10

Tri cable overhead presses

100×10, 120×10, 120×10

Seated dip machine/DB concentraion curls (superset)

150/25 x10, 185/25 x10, 185/25 x10  

Well it was bound to happen…I hit a wall big time tonight, I’m not bitching but After 3 heavy and solid leg routines I just didn’t have it tonight.  Overtrained? probably!  So I dialed it back a little bit and got through it. I’m thinking about alternating my leg presses and squats every other workout instead of doing them both on the same day…any thoughts? I start my cut phase here in about 2 weeks so I’m thinking about just blowing everything thing up and doing a completly different routine and cutting my lift days from 5 to 4 and stepping my cardio up to 30-45 min on non lifting days…again any thoughts are welcome!  I will finish this week and next on this routine then take a few days off the week of the 1st and then start the new one….again not bitching, just trying to get my thoughts in order I’ve found myself thinking ahead to the next phase while I’m in the middle of workouts and that probably not good.  Ok, enough reflection here’s tonight….

Squats

2 sets 135×10, 2 sets 225×10, 2 sets 315×8

Leg extentions

3 set of 10 at 200

Lying leg curls

100×10, 130×10, 130×10

Leg presses

3 sets of 10 at 315 (wide stance and deep)

Seated calf raises

2 plates x15, 3 sets with 3 plates x12

Shot some hoops for about 20 min afterwards, didn’t have cardio in me tonight….

Solid day, got a great pump and finished with 15 min on the precore, felt really good after!  Here it is…

Shoulder press (bar)

3 warm up sets with 95, 135×10, 155×10 185×4

Shoulder press (hammer)

3 sets of 5 with 2 45’s on ea side

Front raises

3 sets of 10 with a 50lb bar

Upright rows/side lateral raises (super set)

3 sets 50 lb bar/15 lb DB’s x10 

Reverse pec dec/DB rear raises (superset)

3 sets 90/15’s x10

Seated Hammer shrugs

4 sets of 10 with 115 ea side (note: these are way harder then the standing hammer shrugs)

Well not a heavy day at all, I pretty much blew up my routine and played with different machines and movments that my arm can handle.  DB row are out, I got 3 reps with 40’s (was getting 6-8 with 100’s) and thought it was going to explode…also wide grip lat pull downs are no good…..I did find 4 or 5 things I can do without much pain aside from dead lifts so I’ll write it out this week and do it next week.  Don’t get me wrong, I managed to get solid work in just not the good heavy stuff I’ve grown used to.  Next week will be better becasue I’ll know what I’m doing and will be able to focus instead of guessing.  So lets call it a maintenance day!!  Got 20 min on the elipitical afterwards, kept the heart rate at 145-155 the whole time and felt great after!!  Lost "ab wars" to Michelle she got me 150 to 110….I will get revenge!!! 

Wow, I’m shot!!  Did a mostly new workout today just to change things up a bit.  My arm is starting to feel decent and I didn’t want to blow it by going heavy and end up right back in the tank so I went all Hammer for my presses (flat, incline, decline) and then tried a tri set that I saw someone doing last week and I tell you what after the 2nd set I almost puked!  I’m pretty sure it did the job becasue I have a fresh strech mark on the outside of my right pec! I know I’m twisted but I was pretty fired up when I noticed it after the shower! I also did 23 min of intense cardio on the bike! My wife and I live in different states right now becasue of work so I normaly go after she does so she can tell me how her workouts went.  Well I teased her today about dogging cardio so she calls me and says how she had this monster chest and tri day followed by a hard 20min cardio so I just had to get an extra 3 minutes in on her!! :0  No worries though, she’ll crush me in abs tomorrow!  Oh the tri set….3 sets of the following…max push-ups followed by floor DB flies followed by floor DB presses…I did these with 35’s and just about died!  they rock!  Great workout!