Ludlum3k’s BodyBlog

I didnt get to write this post yesterday, following my deadly leg workout, because of plans for Valentine’s Day. So I’m writing it now. Legs are always a grueling workout, but I had decided to skip the Stiff-legged deadlifts, in order to conserve my strength for my attempt at a new 1RM deadlift on friday, so that shortened the workout a little bit. Nevertheless, my legs were still DEAD afterwards. I went a little heavier on front squats, as I’m getting better at the form. Still hurts the front delts a lot, which hinders me a bit, but I’ll get over that eventually. On leg press, I stayed with 5 plates and went all the way down, and tried to use the contraction of the muscles rather than pushing the weight. Burns like hell when I do that, the pump feels like that of arm day. I did a new method of drop sets for calf raises, and they certainly worked. Now here’s the stats

Front squats
8 x 135
6 x 155
2 x 4 x 185
Leg Press
15 x 450
12 x 450
10 x 450
8 x 450
Standing calves
10 x 300
->8 x 240
   ->6 x 200
     ->10 x 100
8 x 300
->6 x 240
   ->5 x 200
     ->8 x 100
8 x 200
->4 x 140
Leg Extension
2 x 15 x 130
13 x 100

STILL WAITING FOR MY ORDER FROM BB.COM!!!!! It’s taking longer than usual, and I really want it for friday’s deadlifts Anyways, today will be shoulders, and then a midterm exam @ 7 tonight hope all goes well.

Today I worked out at home because I stayed home in hopes of the arival of my shipment from BB.com. Unfortunately, it never came. So I decided to workout in my basement again. Today I worked out my forearms explicitly, since it’s been a while. And wow, I can’t remember the last time my forearms were this pumped, I’m having a very hard time typing rite now. The rest of the workout was kind of standard for a nice arm workout, one change was that I used the straight bar for skull crushers. Anyways here’s the numbers:

BB curl (closer-grip)
15 x 55
10 x 85
7 x 85
2 x 10 x 65
Superset
    Skull crushers (straight bar)
    3 x 10 x 75
    Close grip bench
    3 x 10 x 75
Incline DB curls
10 x 30s
9 x 30s
8 x 30s
1-arm Overhead DB extension
10 x 30
10 x 25
10 x 20
Superset
    Concentrated curls
    3 x 12 x 20
    Bench Dips
    3 x 15 x BW
Superset
    BB wrist curl
    3 x 12 x 75
    Wrist roller
    3 sets

Monday = chest + abs
Started with incline bench, decided to go heavier for the last set, and was surprised that I was able to do more reps than i thought i could, plus i used 95s for DB press. Other than that, everything was pretty much the same, so here it is…

incline bench
12×135
10×155
6×185
5×205 (all me)
Flat DB press
6.5×95s
6×95s
9×70s
10×60s
Low-cable cross over
8×50
->6×30
6×50
->4×40
->6×30
10×30
superset
    decline crunches
    3×15
    pushups
    15
    12
    10
DB crunches
2 x 10 x 20
crunches
2 x 12

Today was a great back workout. Plain and simple. Nothing really different worth mentioning so here it is

Deadlifts
1 x 10 x 135
1 x 5 x 225
2 x 4 x 315
Wide-grip Pulldown
12 x 120
10 x 130
8 x 140
10 x 120
1-arm DB Row
2 x 6 x 95
1 x 10 x 70
1 x 12 x 60
BB Shrugs
2 x 10 x 315 (F -> R)
2 x 15 x 225 (F -> R)
Straight-arm pulldown
3 x 10 x 50

And next week, I try for a new 1 rep max, if everything goes according to plan that is…

Today was a great shoulder day, got a great pump, which I don’t always get with shoulders because they have not been my strong point (except my traps, but I consider them part of back). However, they are improving nicely. The gym was quite crowded, especially by the football team, but I didn’t have any trouble waiting for equipment. I have found that recently I’ve been having better form with all of my exercises, which makes me happy. I didn’t have any of the Fusion Nutrition sample supps today, saving that for back day tomorrow so I’m just waiting for my order from BB.com to arrive!!! But enough talk, here’s the numbers

BB shoulder press

2 x 8 x 135

1 x 6 x 135

-> 2 x 135

Arnold Press

3 x 10 x 40s

DB Front raise

3 x 10 x 20s

Reverse Pec Deck

8 x 85

10 x 70

15 x 55

DB Lateral Raise

1 x 12 x 20s

2 x 10 x 25s

It was time to switch leg routines today, started doing front squats, switched to standing calf raises and went back to good old leg press. I was surprised that I was able to do the front squats so well on the first day, they didnt hurt my back and I kept my balance the whole time. I took the FUBAR pills and Purple-k today, hoping that they’d pass the ultimate test, legs. Seems they worked, I had more mental fucos and a better mind-muscle connection, but still nothing can save me from the pain of leg day. Anyways here’s the stats.

Front Squats
2 x 8 x 135
2 x 6 x 155
Leg Press
2 x 6 x 720
2 x 10 x 450
Standing Calves
15 x 200
-> 15 x BW
12 x 200
-> 12 x BW
10 x 200
-> 10 x BW
Leg Curls
2 x 10 x 130
1 x 12 x 100
Leg Press
2 x 15 x 130
1 x 12 x 100

Doncha just love that feeling of when your arms are so pumped you can’t even put your headphones or your hoody on? I had that feeling today after a great arm workout. Despite having NO sleep last nite, I was luckily able to pull off an amazing workout. Thanks to my sample package from Fusion Nutrition. It came with 4 FUBAR, 4 T2, and 12 Purple-K pills. It was great because I havn’t had any creatine for a while now, and the FUBAR was able to wake me up and keep me focussed. I can’t wait until tomorrow, leg day, hopefully after having a good night sleep, that will be the real test for these samples
But anyways, today I got to the gym, was feeling good, and began my arm workout. I noticed that today I was always more eager to go into my next set, and I had a better mind-muscle connection, and my ego (one factor that hinders a lot of people’s workouts) was put aside. I think this boost in focus was from the new supps. I did my barbell curls with a closer grip, and focussed as much as I could on form. As for the rest of my exercises, I used more appropriate weights with a rep range more targeted for hypertrophy. I tried Scott Curls for the first time ever, liked em. Anyways, here’s the stats once again…

BB curls (close-grip)
15 x 55
10 x 85
6 x 85
10 x 65
8 x 65
Overhead DB Ext
12 x 75
10 x 75
12 x 60
10 x 60
Scott Curls
12 x 30
8 x 30
8 x 25
10 x 20
Instant Superset
   Skull Crushers
   12 x 60
   10 x 60
   12 x 50
   10 x 60
   Close-grip bench
   *same weight and reps as above*
Superset
    Cable curls
    10 x 100
    10 x 85
    10 x 70
    Tri pushdown
    3 x 15 x 85

Today was f***ing cold, I had very little sleep, and had to get up early for my early monday class. On top of that, I had to remember that it was chest day, one of the hardest days. Despite being half asleep minutes b4 getting to the gym, being frozen to the bone from the long walk from class to the gym, AND still being a little sore from fooling around doing heavy lifts on saturday while watching UFC, surprisingly, I had one of my best Chest and Abs workouts ever (upper chest focus this week). It was a standard workout, added in dumbell pullovers to see how they’d feel. Anyways, here’s the stats:

Incline Bench
1 x 12 x 135
1 x 10 x 155
2 x 6 x 185
Flat DB Press
7 x 90s
6 x 90s
8 x 70s
10 x 60s
DB Pullover
10 x 50
8 x 55
7 x 60
Low-Cable Cross-over
2 x 10 x 50
2 x 10 x 30 (more upward arch motion)
Decline Crunches
3 x 15
DB crunches
2 x 10 x 20
Crunches
2 x 15

After a 3 day hiatus, I came back to the gym for my favorite day. Unfortunately, it was cut a little bit shorter than I’d like, but what can u do. It was my first day back on deadlifts, and I decided to do reps with 3 plates Gonna do the max lift in a couple weeks again lol. Anyways, here it was.

Deadlifts
1 x 10 x 135
1 x 5 x 225
2 x 4 x 315
Wide-grip Pulldown
12 x 120
10 x 130
8 x 140
10 x 120
1-arm DB Row
2 x 6 x 90
1 x 10 x 70
1 x 12 x 60
BB Shrugs (Smith Machine)
2 x 10 x 315 (F -> R)
1 x 15 x 225 (F -> R)