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

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!!!

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)