Jer39’s BodyBlog

Good day! it felt good to do a chest routine on solid ground again! Chest side of it went good, my tri’s got a little spent but I think that’s from having been on the boat and not being able to lift as heavy as I wanted to….next week should be better endurance wise…

DB flat bench

100×5, 100×5, 90×5, 65×12, 65×12, 55×15

DB incline press

70×5, 70×5, 50×12, 50×12, 40×15

Decleine press

225×5, 225×5, 185×12, 165×15

DB pullovers

70×12, 80×12, 80×10

Tricep press downs

120×12, 120×12, 140×10, 140×10

Close grip bench

155×10, 155×10, 135×10, 135×10

Good solid day! Lifting went well and then fished it up with 30 strong minutes on the Eliptical machine.

Bent over rows

205×5, 205×5, 155×12, 135×15, 135×5

Lat pull downs

160×5, 120×15, 120×15

Seated rows

140×5, 140×5, 120×12, 100×15, 100×5

Straight arm press downs

90×15, 90×15

Standing DB curls

50×5, 50×5, 40×12, 30×15 25×15

DB hammer curls

40×5, 40×5, 25×15, 25×15

Preacher curls

75×5, 75×5, 55×12, 45×15, 45×15

wrist curls

4 sets of 15

30min cardio 

I’m out here on the boat right now and conectivity being what it is it’s hard to get on the site let alone blog but today I was able to get on.  Workouts have been going good, diet not so much, but I’m trying to make due with what is available!  Been staying the same course workout wise as my most recent blogs though I’ve taperd my leg workouts down because a. there is limited equipment and b. I’m trying to heal up this groin pull i’ve been fighting the last couple of months.   But everything is on track and my body feels pretty good!!  Hope everyone is doing good and I look forward to getting home here real soon and getting active again on this site!  HAPPY LIFTING to all!

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

Well this is the first blog I have written in a long time but rest assured I’ve been sticking with the routines!!  Michelle and I have been doing the "rock hard challenge" that M&F has been running.  We’re not competing in the challenge it’s self but have been doing the workouts and they have been brutal but good!  I’m finally starting to see some pec and bi growth after trying so many different things so I am excited about that.  The cut side of things has been lacking, I’ve been on det’s and living in barracks since the begining of June so it is very hard to eat clean like I need too.  This will be the norm for me until the end of Nov when I retire and go home.  So for now the goal is to keep building size and strength while eating as good as I can then once I get home for good then I’ll see if I can cut it up right.  Tonight is shoulders and tomorrow is back/bi’s and I will try my best to blog my workouts regularly again!  hope everyone has been having a healthy and happy summer!!!