LEOlifter’s BodyBlog

SWAT and legs on the same day?  BAD IDEA!  Actually, it wasn’t as bad as I make it  sound.  I’d forgotten that we had tactical training last night, so I blasted legs yesterday.  Same as usual with smith squats, leg press, leg extensions and curles, standing and seated calf-raises.  And as I was just about done with legs and gettin ready to move on to abs, then cardio, I was reminded that of training last night.

 So, after just legs, I quit and went to training.  Luckily for me, it wasn’t as brutal as it’s been which allowed me time to rest a little.

Today, it’s arms.  I used to do back the day after legs, but was reading an interview with Dexter Jackson and Victor Martinez in the latest MD magazine and one of them said you shouldn’t train those two right after each other as your lower back comes into play on both days.  I think that makes sense, so I’m going to put a couple days in between.  I think I’ll do arms today.

Hadn’t planned on taking Monday off, but things came up and that’s what happened.  In retrospect, it’s OK because I should take time off to recooperate.  I’m hittin it 5 days a week, so 2 days off is probably a good idea.

Today though (Jan. 8th), I plan to hit legs again.  I’m usually pretty sore a day or two after legs, so it’s a good thing I have the next couple days off.  Will need it to recover.

Today was chest and abs.  For chest, and after my warm up sets, I did incline barbell bench because my upper pecs seem to have fallen behind my lower pecs and I don’t want MOOBs.  Then it was dumbell flatbench presses, lying extensions (I think is what they’re called - Arnold used to do them), and finished with a set of standing cable crossovers.

Then it was 20 minutes of ab work, followed by another 20 on the treadmill. 

That makes 5 days straight and will be taking today off (although I have the urge to lift).  I may still do some treadmill work, just to keep myself occupied.  Otherwise, it’s back at it on Monday.

 Good night.

Hit arms today and I’m becoming more and more disappointed.  My left arm is noticeably weaker than my right.  I’m positive it’s because of my NUV (negative ulnar variance).  I just can’t get the grip with my left hand that I’d like. 

Anyway, after my usual walk and warm up sets, I did standing dumbell curls, incline dumbell curls, and hammer curls.  For triceps I did cable pull-downs, skull crushers, and seated overhead extensions (two-hands).  Then it was a short abs session before finishing with 20 minutes on the treadmill.

I’m really concerned about the strength and size of my left arms as compared to the right.  Where I could easily get 10 reps with my right hand, I can only manage 7 or 8 with my left because of my wrist.  I’m not sure what I’m going to do to help that along.

Getting behind here.  I did back yesterday and I think it went well.  Started out by walking a half mile at a brisk pace to get warmed up, then did dead-lifts, smith bent over rows, wide-grip lat pull downs, seated cable rows, then shrugs.

After that, I hit abs for 20 minutes straight, then it was back on the treadmill for another half-mile walk and mile run.  Was good and tired when I left and I definitely felt it in my back.

Tomorrow (today actually) will be arms and abs once again.

Did what I like least….LEGS.  I’m definitely a hard-gainer when it comes to legs.  Today I did smith squats (bad knees), leg presses, seated extensions, horizontal leg curls, standing smith calf raises, and seated calf raises.  Then I walked on the treadmill for about a mile because I didn’t have the energy to run.

Really upped my protein intake also, getting around 300 grams in.  I had a little protein with every meal, plus 4 shakes throughout the day.  I wanna try that and hopefully see a little weight gain.  We’ll see what happens.

Thursday will be back, another one of my favorites (NOT). 

Today I lifted shoulders and abs.  I did standing lateral raises, seated bent over raises, seated front raises, cable side raises, and smith military press.  Then it was 20 minutes of straight ab work, followed by a half-hour of cardio on the treadmill.

I felt pretty tired when I left the gym and that’s good.  Took a 2 hour nap at home and hopefully will get some good sleep tonight.

Will attack legs tomorrow, and more abs and cardio (if I’m able after legs).

I’m concerned about my diet though.  I want to gain muscle weight and even though I hit the gym consistently 5 days a week, I don’t gain any weight (205 lbs at 6′2").  I think I need more protein intake as well as upping my carb intake.  I need advise on this as well as meal ideas because I don’t want to get all my protein from shakes.  I need to work on this.

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