Jer39’s BodyBlog

Not a good day, I could not get my groin loose at all so I could put any real weight on my left leg…So I went light and got my sets in.  Here it is..

Leg press

495×6, 315×6, 225×10, 185×12, 185×12

Squats

225×6, 225×6, 185×10, 135×12, 135×12

Lunges

95×6, 95×6, 85×10, 75×12, 75×12

Leg extentions - 255×12, 255×12

Lying leg curls - 100×12, 100×12

Donkey Calves - 2 sets of 15 with 6 45’s

Seated Calf raises - 2 sets of 15 with 3 45’s

Did a double….in the am I did a kick boxing class for work, didn’t get a lot out of it becasue I half assed it to save myself for the pm session which is part of my regular routine.  For that I did 45 min on the elpitical machine I was happy with this becasue I usualy maintain a high 140’s heart rate no matter what I set the machine on but this time It maintained between 128-130 so I hoping that’s a sign that my blood pressure is starting to lower…..

Decent day, I got into the gym a little later than normal so I was a touch off but over all it was a good day! Oh and just a note I did 45 min on the eliptical on Sunday.  Here’s Monday….

Incline DB press

70×6, 70×6, 80×6, 60×10, 50×12, 40×12

Flat bench

205×6, 205×6, 205×5, 185×10, 155×112, 155×12

Decline press

4 sets of 12 at 185

Seated dip machine

165×6, 165×6, 135×10, 110×12, 110×12

Close grip bench

155×6, 155×6, 135×10, 115×12, 95×12

Skull crushers

80×6, 80×6, 60×10, 50×12, 50×12

3 sets of incline flies 40’s x10 (did these just to kill pec’s off)

Again, another good day! My elbow felt pretty good and I was able to lift heavier than I had been on my pulling movments so I felt pretty good about that hopefully it’s a sign of good things to come!  Got 110 on BB curls (form was sloppy I’m sure) but i got it pain free so it’s all good!  Here it is…

Bent over rows (smith)

215×6, 215×6, 215×6, 185×10, 155×12, 155×12

Seated cable rows

190×6, 190×6, 170×10, 140×12, 140×12

Lat pull downs

160×6, 140×10, 120×12, 120×12

Stiff leg dead lifts - 3 sets of 10 with 125

BB curls

100×6, 110×4, 90×10, 70×12, 70×12

Standing DB curls

40×6, 40×6, 35×10, 30×12, 25×12

Preacher curls - 2 sets of 10 with 50lbs

Hammer curls - 2 sets of 10 with 20’s

(went light on the last 4 sets to save my elbow, I didn’t want to press my luck)

Good day, went with barbell presses vice DB’s and I thin I’ll stick with them for awhile, I just feel like I get a better pump and more overall woork using the bar on shoulders so we’ll see how it goes. Here it is…

Standing BB shoulder presses

135×6, 135×5, 135×4, 115×10, 95×12, 95×12

Upright rows (Smith)

185×6, 185×6 175×10. 155×12, 155×12

DB rear lat raises

15×10, 20×10, 20×10

Shrug machine

8 plates x10, 10 plates x10, 10 plates x10

Donekey calves - 4 sets of 15 with 6 plates

Rope crunches - 4 sets of 15 with 100lbs

Well it was supposed to be a cardio only day but I wasn’t real happy with the chest portion of my workout on Monday so I thought I’d get another one in and it went much better so I’m happy about that….cardio was 45 min on the eliptical with a heart rate in the 135 to 145 range….a long but good day!  Here it is…..

Incline press

185×6, 185×6, 155×10, 135×12, 135×12

Flat bench

225×6, 225×6, 185×18, 155×12, 155×12

Decline press (Hammer)

4 sets of 12 with 2 45’s on each side

Cardio - 45 min

Decent day, I went free bar on squats so that why the weight is down on them, I didn’t have a spotter so I didn’t want to mess with to big a load by myself.  Lunges went better than last week, no balance issues this time so that was good.  I pulled my groing somewhere in the routine and it hurts like hell this morning but I think after a good strectch and some precore tonight it will be ok….Here it is….

Squats

275×6, 275×6, 275×6, 250×10, 225×12, 225×12

Leg press

515×6, 515×6, 405×10, 315×12, 315×12

BB lunges

95×6, 95×6, 75×10, 55×12, 55×12

Leg extentions

155×12, 155×12

Lying leg curls

100×12, 100×12

Donkey calves - 6 plates for 2 sets of 12

Leg press calves - 2 sets of 12 at 315

Decline crunches - 2 sets of 20

Crunch machine - 2 sets of 20 with 50lbs

Monday was decent, it was hot as hell and crowded so I had to do things out of order a little bit plus the gym ran out of towels which pisses me off becasue if I’m paying 47 bucks a month they should at least have towles, but I got over it and got it done….Tuesday was 45 min of cardio on the eliptical machine, went pretty well…..here it is…

Flat bench (machine)

150×6, 150×6, 150×6, 130×10, 110×12, 110×12

DB Incline bench

60×6, 60×6, 60×6, 50×10, 40×12, 35×112

Decline flies

40×10, 35×10, 35×10, 35×10

Seated dip Machine

160×6, 160×6, 135×10, 110×12, 110×12

Close grip bench

135×6, 136×6, 115×10, 95×12, 95×12

Skull crushers

70×6, 70×6, 60×10, 50×12, 50×12

I’m home in Mississippi with my wife this week and we had a great shoulder routine together!  God it’s nice to be home even if it’s only for a couple of days!  Can’t add much more than that, here it is….

DB shoulder press - 70×6, 70×6, 70×6, 50×10, 40×12, 40×12

BB upright rows - 95×6, 95×6, 75×10, 65×12, 65×12

DB rear lat raises - 20×12, 20×12

Seated calf rasies - 2 sets of 12 with 3 plates

Standing calf raises - 205×12, 255×12

Decline crunches - 2 sets of 15

Ball crunches - 2 sets of 15

Good but brutal workout! Legs hurting from Wednesday didn’t help either….got everything done though the bent over barbell rows played hell on my elbow, anyone know of a alternitive exersice for these? But other than that it was all good!  Here it is….

Bent over BB rows - 135×6, 155×6, 155×6, 135×10, 115×12, 115×12

Seated  rows - 130×6, 130×6, 120×10, 110×12, 110×12

Lat pull downs - 140×6, 140×6, 120×10, 110×12, 110×12

BB Curls - 80×6, 80×6, 60×10, 50×12, 50×12

DB incline curls - 30×6, 30×6, 25×10, 20×12, 20×12

BB preacher curls - 50 x12, 50×12