KASR5277’s BodyBlog

Ok, so I got plenty of sleep (dispute waking up every two hours…) OK, so maybe I didn’t get quality sleep - which is still important! I am however noticing more soreness today than yesterday - last night my arms and shoulders felt pumped. I’m not sure if that becuz of the Aplodan I’m taking or what. I mean, I like it and all - but not if it’s gonna make me feel drained the next morning. Maybe my blood sugar is down - gonna eat something sweet and see what happens.

Ok, so the week 5, day 1 workout was nothing short of hellish! I thought the first four weeks were tough (yet doable), but these next few weeks are gonna be touch as hell! Here’s the day one workout - a first glance, it doesn’t seem that bad - but remember - the 3 x 7 sets are at 85% of the 1-Rep Max. The 1 x 25-30 is at 55%.

Chest

Warmup
Incline Bench 2 x 8 - warmup
Incline Bench:
3 x 7 @ 85% 1RM,
1 x 25 @ 55% 1RM

Bench Press
3 x 7 @ 85% 1RM,
1 x 25 @ 55% 1RM
Incline Flye
3 x 7 @ 85% 1RM,
1 x 25 @ 55% 1RM

Pullover
3 x 7 @ 85% 1RM,
1 x 25 @ 55% 1RM

Shoulders
Warmups
Dumbbell Press 2 x8

Military Press (front)
3 x 7 @ 85% 1RM,
1 x 30 @ 55% 1RM

Upright Row
3 x 7 @ 85% 1RM,
1 x 30 @ 55% 1RM

Dumbbell Raise
3 x 7 @ 85% 1RM,
1 x 30 @ 55% 1RM

Barbell Shrug 3 x 7 @ 85% 1RM,
1 x 30 @ 55% 1RM

Triceps

Warmups
Dumbbell French Press 2 x 12

Weighted Dips
3 x 7 @ 85% 1RM,
1 x 30 @ 55% 1RM

Lying Tricep Extension
3 x 7 @ 85% 1RM,
1 x 30 @ 55% 1RM

Pressdowns
3 x 7 @ 85% 1RM,
1 x 30 @ 55% 1RM

Abs
Jack Knife Crunch 2 x 20
Seated Cable Crunch 2 x 20
Planks x 10 (hold 20 secs)
Now, I don’t know if you know - but I don’t generally bitch about workouts - well, I’m bitching about this one! It’s HARD!!!!!

Ok, so C.J. and I started week 5 of the workout - and I gotta tell you that some at Muscle & Fitness is one cruel son of a bitch!!  C.J. and I were HURTIN’ after the first 6 lifts so when we moved to shoulders, we were damn near spent!!! We both soldiered on, but I gotta tell ya, the routine has to re-worked - there’s just too many damn heavy lifts in the chest area for a coherent shoulder workout - nevermind triceps!!!  C.J. was cracking me up - threatening to kill me….I was laughing, till I realized he was being serious! D’oh!!!

OK, so I’m a knuckle-head. I played cards till 3:15am last night and couldn’t fall asleep till 4am…woke up at 7:30am for work…so I’m operating on about 3 hours of sleep with a good bit of lifting to do tonight. Why am I shooting myself in the foot??!?!?!

Ok, so even bigger changes for next week - it’s like Christmas around here…oh wait…it WAS Christmas, so I blew some Christmas monies! Hehehehe… I’ve switched the stack I’m currently on to a MuscleTech exclusive stack which includes:

Aplodan, naNO^X9, GAKIC, CREAKIC and Anator-p70.

I’m gonna run these for a month and then cycle back - I’ll let everyone know who these supp’s do.

Ok, I just finished up putting my next phase of the workout to an excel spreadsheet and I am totally psyched to get in the gym on Monday and hit some of these lifts! The next step incorporates low rep/hi rep. The first three sets work in the 85% of my 1RM for seven reps. Then the 4th set is 55% of my 1RM for 25-30 reps for an insane pump! Each muscle group is finished off with 1-2 minutes of hard flexing to really get those short fibers. Shit…I’m excited! 

What is that all about? Stupid commercialized holidays crap! I missed my back/bi’s/abs and legs day…gonna have to pick both of those up in either a circuit training day (tonight or tomorrow) or back to back days…then my second phase of the workout starts this coming monday. I hate missing days! I just hate it!

Ok, so like I mentioned yesterday, I only got 3-4 hours of sleep on Sunday (yea…I was playing cards…) so I was really trying to stay focused and intense during the workout (in the 38 degree home gym, that is!) Well….I wasn’t able to ramp up my working sets, but I did work right in the same areas as the last increases, so I’m happy about that. This is the final week of the first section of this workout - the second phase will really work on getting a great "pump" and increase in overall strength and power. I’m really looking forward to this part of it!

Oh yea…did I mention, the ridiculous temperature in my gym last night?

Ok, so it was really cold in the home gym last night? How cold you ask? Ball-chilling cold…almost water freezing cold! On a scale of one to cold, it was russian gulag cold! But don’t take my word for it - check out what the temp/hygrometer gauge was saying:

Yeaaaaaaaa baby. The propane tank wasn’t able to break the 40 degree mark…that would have been a sweltering desert! I extended my warmup sets by double - just to get the joints, tendons and muscles warmed up. Having only had 3-4 hours of sleep the previous night affected my lifts, but not too bad! The important thing is - we did it! Even C.J. showed up and we muscled out the workout in an hour and a half!! 

Well, this is it! The last week of the first section of my current workout regimen. After this, I tackle a power increasing workout on the same 3-day a week schedule. I really need to finish out strong, with no gaps in intensity or working reps. I’ll be OK if I don’t increase weight this week, but anything more than my current will be considered a bonus! The one thing I have going against me tonight is the fact that I only got about 3-4 hours of sleep last night. My game plan was during the day to take it easy, not get up out of my desk a whole and just do work at the computer per normal and just recoup some of that energy. My eating has been good and I’m about to scarf a high-protein bar in about an hour. For the most part feeling good. I’ll let you know how it goes.