Jer39's BodyBlog

Wednesday…Legs

Jer39 — Thu, 06 Nov 2008 21:23:32 +0000

Pretty solid day…bumped the weight up a little bit and my groin held so I’m hoping I’m finally over that, no pain or tightness this morning so it’s all good! Here it is…..

Squats

275×5, 315×5, 365×5, 225×12, 185×15, 185×15

Leg press

500×5, 500×5, 405×12, 315×15, 315×15

Lying leg curls

100×12, 100×12

Standing calf raises

200×12, 200×12

Seated calf raises

2 sets of 15 with 3 plates

Stiff leg dead lifts

4 sets of 10 at 135

Tuesday…Cardio

Jer39 — Wed, 05 Nov 2008 23:03:46 +0000

Not bad, huffed and puffed a little bit but finshed strong so I can’t ask for much more than that.

treadmill - 2 miles

Elipitical - 25 min

Monday…Chest Tri’s

Jer39 — Tue, 04 Nov 2008 22:02:36 +0000

Good day, I’m starting to get used to the elevation so I wasn’t nearly as winded as I was last week. Didn’t have a partner though so I wasn’t to get as heavy as I had hoped to but overall it went well, here it is….

Incline bench (DB’s)

70×5, 80×5, 80×5, 60×12, 50×15, 40×15

Flat bench (DB’s)

90×5, 90×5, 70×12, 60×15, 50×15

Decline press (hammer)

275×5, 275×5, 225×12, 185×15

Flat flies

40×12, 40×12

Close grip bench

185×5, 185×5, 155×12, 135×15

Skull crushers

80×5, 80×5, 60×12, 50×15

Tri push downs

140×5, 140×5, 120×12, 110×15

Pec deck

2 sets sets of 12 at 110 lbs to burn them out

Wednesday….Legs

Jer39 — Thu, 30 Oct 2008 20:48:23 +0000

been slacking this week blog wise…did cardio on Tues, chest and tri’s Monday and back and bi’s over the weekend. Last night was legs, went pretty well put leg presses back into the workout and my gorin held up so I was happy about that, didn’t put a big load on but I ddin’t feel any pain so next week I’ll bump the weight up and see how it goes….here is last night….

Squats

315×5, 315×5, 315×5, 225×12, 135×15, 135×15

Leg press

225×12, 275×12, 315×10, 315×10

Lying leg curls

4 sets of 12 at 100

Standing calf raises

2 sets at 200

Seated calf raises

2 sets w/3 plates

Did 2 sets of back extentions just to loosen my lwr back and finish off my hammies….

Friday…Shoulders

Jer39 — Sun, 26 Oct 2008 03:21:06 +0000

Front military press

155×5, 155×5, 155×5, 105×12, 95×15, 95×15

Upright rows (cable)

160×5, 160×5, 130×12, 110×15, 100×15

Lateral raises (DB’s)

25×5, 25×5, 15×12, 15×12

Front raises (DB’s)

25×12, 25×12, 30×10

Rear rasies (DB’s)

20×12, 20×12, 15×15

BB shrugs

135×12, 225×10, 225×10, 135×12

Thursday…Legs

Jer39 — Fri, 24 Oct 2008 21:41:06 +0000

Short but solid day…still getting settled in out here in Fallon NV the elevation change takes a couple of days of getting used to, felt myself getting winded sooner than normal. My groin was a touch tight but didn’t give me any problems so I was happy about that….here it is

Squats

315×5, 315×5, 315×5, 225×12, 185×15, 185×15

Deadlifts

135×12, 225×10, 225×10, 225×10

Lying leg curls

80×12, 90×12, 100×12

Seated calf raises

4 sets of 12 with 3 plates - 2 normal, 1 toes in, 1 toes out

Tuseday…Cardio/abs

Jer39 — Thu, 23 Oct 2008 22:21:05 +0000

Playing a little catch up here…tuesday was good did 50 min of pretty intense work on the eliptical, felt good after, felt like I could have gone longer but my calves got real tight and I didn’t want to risk injury…I don’t know what it is about that machine but my calves play hell on it plus about 20 min in my feet go numb. anybody else have those issues? Took yesterday off, I flew cross country and my legs were in no mood to lift, so I’ll do them today…that’s about it!

cardio - 50 min

abs

swiss ball crunches - 3 set of 20

leg lifts - 2 sets of 20

weighted rope cruches 2 sets of 25 with 100 lbs

Monday…Chest /Tri’s

Jer39 — Tue, 21 Oct 2008 21:55:11 +0000

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

Saturday…Back/Bi’s

Jer39 — Sun, 19 Oct 2008 04:18:24 +0000

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

02 Oct….Just checking in

Jer39 — Thu, 02 Oct 2008 19:33:16 +0000

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!