Ludlum3k’s BodyBlog

After having my BodyBlogs featured on the BB.com supersite, I’m surprised I have put off doing this for the last week. So here’s everything since Tuesday June 19, 2007. Last tuesday, I worked my arms at home.The hard thing about working out at home, is it seems to be harder to hit my triceps, but oh well. Started with barbell curls, moved on to Charles Glass’ version of triceps extensions, followed by incline DB curls, seated overhead EZ entensions, last I did a superset of EZ preacher curls and bench dips. Thursday, I did legs at my usual gym, but at a later time than I’ve ever been there, so it was overcrowded and I didn’t like that. I did my main working sets of squats in normal fashion, followed by two sets with a narrow stance, which I really felt. Same thing for leg press, 3 sets normal, one set narrow. Supersetted donkey calves and seated calves again. Followed by seated leg curls, which I really like doing now, I really feel it. But due to time constraints, I was unable to do leg extensions. Saturday was back day. I started with lat pulldown, using a medium grip with a deeper contraction. Barbell rows were next, followed by DB shrugs. It seems that by the time I finish my shrugs, I’m always at a point where it’s pretty hard to enhance my pump, dunno why. I tried machine rows, to see if they’d provide the pump I need, it did ok, but not as good as i’d like. Finished with straight-arm pulldown. Yesterday, monday, I did arms in my basement again. Started with barbell curls and decline tri extensions. Next came preacher 21’s, then seated overhead unilateral DB tricep extenions, and finished with concentrated curls. Finally, today I did chest. Got to do decline bench again, followed by DB press. I like this combination, because it makes me feel stronger than other combinations of bench movements and DB press movements. Then I did machine chest press and cable crossovers to get the pump. But sadly, my Storm finished today

Tuesday, June 19, 2007
BB curls
15×45
2×10x80
10×70
10×60
Decline Triceps extension
2×10x60
10×50
12×40
Incline DB curls
12×20s
10×20s
2 x (8×20s -> 4×20s (rest-pause))
Seated overhead EZ extensions
4×12x60
Superset
   EZ preacher
   3×15x40
   Bench Dips
   3×15xBW

Thursday, June 21, 2007
Squats
10×135
8×225
2×6x225
8×185 (narrow)
10×135 (narrow)
Leg press
3×10x450
15×360 (narrow)
Superset
   Donkey Calves
   2×15x225
   12×225
   10×225
   Seated calves
   2×12x70
   2×10x70
Seated Leg Curls
2×12x85
12×70
15×55

Saturday, June 23, 2007
Lat Pulldown
12×100
12×115
10×130
8×145
BB Rows
4×10x135
DB Shrugs
2×12x125s
2×20x80s
Machine Row
10×130
10×115
10×100
10×85
Straight-arm pulldown
10×50
12×45
12×40
15×30

Monday, June 25, 2007
BB curls
15×45
2×8x85
10×75
10×65 -> 4×65 (rest-pause)
Decline tri extensions
12×40
12×50
10×60
8×70
Preacher curls
4x 21s x 40
Overhead uni DB ext
2×10x30
15×20
12×20
Concentrated Curls
4×10x20

Tuesday, June 26, 2007
Decline Bench
12×135
10×185
8×205
6×225
4×225
Flat DB press
8×85s
8×80s
10×70s
10×60s
Machine Chest Press
2×10x145
12×115
12×115 -> 6×85
Cable Crossover
2×15x30s
15×25s

today I didn’t have the greatest workout, due to the fact that it was my home gym. I’m not saying I have a bad gym, my bench is great and now that I have an olympic bar and weights, it better than the old ones with little holes, except I still have to deal with the awkward dumbells. But I knew I had to get in what I could. The bench press part was great as always, but when I moved on to do decline DB presses, due to the crappy decline situps bench and the annoying weights, I could only use 50’s in a less-than-spectacular manor. Decline DB flyes was ok, since i can manage to use the smaller weights, but I just couldn’t do DB pullover, since I cant position myself with the weights without a great deal of difficulty. But I finished off with decline crunches, and that was it for me. Didn’t get much of a good pump, but wutever.

Bench press
10×135
8×185
2×6x225
8×185
Decline DB press
4×12x50s
Decline DB flyes
4×10x30s
DB pullovers
10×50
Wide grip bench press
8×135
Decline crunches
3 x (10×30 -> 5xBW)

Well, again I did legs on a friday, with the fear of walking like a handicap, but I guess this week’s leg workout wasn’t as brutal as the previous ones. This week, instead of getting to 185 front squats for 4 reps, I just stuck with 4 sets of 10 reps with 135. I did this for two reasons, first to see how I’d respond to it - it gave me a greater pump, second because I did deadlifts on wednesday for the first time since february so my lower back was still feeling the work from then. I think the higher reps took more total energy out of me, because i was only able to manage two sets of walking DB lunges following the front squats. However, these changes in volume are probably the reason im not really feeling the muscle soreness right now. I did my calves the same, but after that, instead of the glute-ham raises i did seated leg curl for the first time. I don’t know why I’ve shyed away from the seated one until now, because it feels a lot better than the lying one, or maybe it just feels that way because its new to me.

Front squats
10×95
4×10x135
Walking DB lunges
2×40s
Superset
    Donkey calves
    2×15x270
    12×270
    15×180
    Seated calves
    2×15x70
    2×12x70
Seated Leg curl
2×15x85
15×70
15×55
Leg extension
15×100
12×100
12×85
12×70

PS: THANKS FOR FEATURING ME ON THE BB.COM SUPERSITE IN THE COMMUNITY SECTION!!!

My supplements are all running out one-by-one, luckily today is got an AMAZING deal on Ultimate Nutrition’s Whey Sensation 81 and ISO Sensation 93 (5 lb tubs of each for $75 flat - even though the deal was for 2 tubs of whey sensation 81, because the ISO costs $79.99 alone, but the lady who made the sale didn’t know what she was doing, so I made out like a bandit). My White Blood finished a little while ago. I was EXTREMELY pleased with the results of that product, I’m glad to see there’s a White FLOOD now, which I’m interested in trying. Shock Therapy looks like it’s finished with one more dose. It too was a great product, the first time I tried it was like nothing I’ve ever experienced, but once my body experienced that 2 or 3 times, I was able to handle it. Storm, which I looove taking postworkout due to its sickly-sweet taste, is nearing the bottom of the barrel. I must say that the Shock Therapy/Storm stack is probably the best bang for the buck I’ve ever seen. I stopped taking my thermogenic ThinRG and my ephedrine, due to the hot weather, because when I took ephedrine, even in the cold days of March, there would be steam coming off of me as id be sweating due to the elevated body temperature associated with ephedrine. But they did work. There is some of the ThinRG left and a whole bottle of ephedrine left, so I guess I’ll save them for when it gets colder again. Since my supplements are all runnign out at the same time, it means it’s time to cycle off of them for a month or so I’m going to miss them, but I know its best to cycle them (plus i got no money to get new ones) But I think that I’ll try some new products when I decide to get back on them.

To continue with my logs, this is from tuesday until today (thursday). Didn’t get to the gym on monday because i had my first day of work as a security guard. So I started the split on tuesday, continueing my messed up split, which is reaking havoc on me, because i usually can tell what day of the week it is by what gym day it is, but when the split is changed, im at a loss. Tuesday’s chest and abs routine was completely different from andthing ive ever felt, because of one reason, which is that I started with decline bench press. Continueing with the focus on the lower-to-middle chest, I followed up with chest dips, flat DB press and cable crosovers. For abs, I just did weighted decline crunches, which was enough to take everything out of them. Wednesday, instead of legs, I did BACK. Finally, I got to do deadlifts once again!!! Although, since it’s been so long since I’ve done deadlifts, they felt wierd again, but no matter, I pressed on. Switched BB shrugs for DB shrugs, to find that the 125s feel a lot lighter than before, which gave my confidence a good boost. I took some tips from Phil Heath as illustrated in this month’s Muscle & Fitness - meaning I used the rope attachment for the seated cable rows, and it worked like a charm. I wanted to try shrugs using the seated row machine, hoping it would work my middle traps, however i was disappointed, due to the fact that the seated row machine is one of those machines that doesnt reach full tension until about 8 inches into the range of motion, which made it useless for my purposes, so i abandonned that exercise. Finished off with reverse grip pulldowns, and one set of overhand pulldowns. For the rest of that day, my back was so well pumped I had that look like i was carrying bags of luggage, and that makes me feel good, as i can see more and more that my back is getting nice and wider. Today, as it usually would be in my split, I did shoulders. And they are in much need of being done, since they seem to be the group skipped the most AND their my lagging muscle group (mainly the middle head - the front delt head is well developed from my previous years of incorrect bench press form). It was a pretty standard shoulder workout, only change was swapping incline DB rear delt with reverse pec deck.

TUESDAY June 12, 2007
Decline Bench
12×135
10×185
8×205
6×225
4×225
Dips
2×8xBW
6xBW -> 4xBW negative
5xBW -> 4xBW negative
Flat DB press
10×70s
7×70s
10×60s
12×50s
Cable crossover
2×12x40s
2×15x30s
Weighted Decline crunches
3 x (10×25 -> 5xBW)

WEDNESDAY June 13, 2007
DEADLIFTS!!!
10×135
5×225
5×275
2×4x315
Reverse grip BB row
4×10x135
DB shrugs
2×12x125s
2×20x80s
Rope cable rows
2×10x85
12×70
15×55
reverse grip pulldowns
3×12x100
12×100

THURSDAY June 14,2007
Smith Behind-neck press
2×10x105
8×125
6×125 -> 3×125 (rest-pause)
Overhead DB press
2×10x50s
10×45s
12×40s
DB upright row
2×12x30s
12×25s
15×20s
Reverse pec deck
2×8s85
10×70
12×55
Seated DB lateral
2 x (10×20s -> 10×10s)
10×15s -> 10×10s
20×10s

It’s been a while since my last BodyBlog update, seems I’m getting lazier at this. Since It’s such a large update, I’m putting it in 2 parts. Starting with last week, after monday’s chest routine, I missed a couple days for various reasons, but by thursday, I decided to workout at home, by doing arms. I was surprised by how successful the home workout was, considering it usually isn’t that effective. On Friday, I did legs, which was great but deadly as always.

Thursday June7, 2007
BB curls
15×45
2×10x80
8×70
10×60
Close grip bench
15×135
10×185
10×165
10×155
Preacher curls
4×21sx50
1-arm lying tri ext
12×30
10×25
12×20
15×15
Superset
   Concentrated curls
   10×30 -> 6×15
   7×30 -> 6×15
   12×20 -> 5×10
   Bench dips
   3×15xBW

Friday, June 8, 2007
Front squats
10×95
10×135
8×155
2×4x185
8×135
Walking DB lunges
3×40s
Superset
   Donkey calves
   2×15x270
   12×270
   15×180
   Seated calves
   2×15x70
   2×12x70
Glute-ham raises
12xBW
2×10xBW
8xBW
Leg ext
15×100
12×100
12×85
12×70

I had a little break from the gym last week, missing legs shoulders and back, but it was for reasons beyond my control. Just means I have to carry on with life. I know that I forgot to do the Blog for my arm workout last week, but there was nothing really special to mantion, and I’m lazy right now, so I’ll skip it and go right to this week’s chest and ab routine. Problem is, it was the same deal as last week, just with slight changes to rep range and weight.

Incline bench
10×135
8×155
4×185
4×225
4×205
6×185
Incline DB press
8×75s
5×75s
6×70s
10×50s
Incline DB flyes
2×12×25s
2×12×20s
Reverse grip dB press
2×12×40s
2×8×40s
Low cable crossover
12×30s
2×15×25s
Hanging knee raises
4×10
decline crunches
3×10