Jer39’s BodyBlog

Good workout!

45 min  on the Precore, worked it up to level 10.

Seated crunch machine - 4 sets of 25 with 95 lbs 

Rope crunches - 4 sets of 25 with 100 lbs

Back hyper extentions

4 sets of 12…..Decided to throw these in in hopes of helping out my dead lifts so we’ll see….

Good but long workout! Didn’t get off work until about 9 last night so I ended up missing my cardio day so I made it up after my lift.  Hope everyone is have a good weekend!  here’s today…

V grip rows

4 plates x5, 4 plates x5, 3 plates x12, 3 plates x12, 2 plates x15

Lat pull downs (front)

180×5, 180×5, 130×15

Seated rows

150×5, 150×5, 130×12, 110×15, 110×15

Straight bar Lat push downs

70×15, 70×15

Back extentions (machine)

3 sets of 15 with 100 lbs

DB curls

40×5, 40×5, 30×12, 25×15, 25×15

DB hammer curls

35×5, 35×5, 25×15, 25×15

EZ bar preacher curls

50×5, 50×5, 40×10, 40×10, 40×10

Wrist curls - Straight bar behind the back on the cable machine - 2 set of 15 using the stack.

Cardio - 45 min Percore - level 4 up to 10……

Great workout, my delts felt like they were going to pop out of my skin!  Here it is…

Barbell presses (rear)

185×5, 185×5, 155×12, 135×15, 135,15

Upright rows (cable)

stack x5, stack x5, stack x5, 130×12, 110×15, 110×15, 110×15

DB Lateral raises

30×5, 30×5, 25×12, 20×15, 15×15

DB rear raises

20×15, 20×15

DB front raises

15×12, 20×12, 25×12

Shrugs

8 plates x12, 10 plates x10, 10 plates x10, 10 plates+ 2 25’s x10

Reverse pec dec

2 sets to fail with 100lbs

Well it started good but ended bad….I’ve been fighting a groin pull for the last couple of months so I was happy because I was able to put a decent load on the sled for leg presses but as I was going through my routine I started getting back spasms really bad and had to cut it short becasue I could hardly stand up straight or anything else for that matter.  I did some back stretches and got my back to pop in a couple of places so that took some pressure off and I’m feeling good today so we’ll see….here’s what I got in…

Leg press

315×5, 405×5, 495x, 315×12, 225×15, 225×15

Stiff leg dead lifts

185×5, 185×5, 155×12, 135×15, 135×15

Leg ext

175×15, 175×15

Lying leg curls

100×15, 100×15

Good workout, must have sweated out a gallon of water! This cardio stuff seems to be working becasue I’ve noticed my HR is about 20 points lower than it would get when I started!

45 min  on the Precore, worked it up to level 10.

Seated crunch machine - 4 sets of 25 with 40 lbs 

Rope crunches - 4 sets of 25 with 100 lbs

Incl DB Press

80×5, 90×5, 90×5, 60×12, 50×15, 40×15

Flat bench

275×5, 275×5, 225×12, 185×15, 185×15

Decl press (hammer)

275×5, 275×5, 225×12, 185×15, 185×15

DB flies (15 degree incl)

3 sets of 12 with 35’s

Close grip bench press

175×5, 175×5, 155×12, 145×15, 145×15

Seated dips

180×5, 180×5, 155×12, 130×15, 130×15

Over head tri ext

140×5, 140×5, 120×12, 110×15, 110×5

Pec deck

3 sets to fail at 110