MacgyverDel’s BodyBlog

A good workout tonight. Back to the inclines. The pullovers were hard. The Arnies left my shoulders feeling sore but I attempted dips and after 5 the 6th was a struggle. Despite the this I did the side lat raises with determination finishing all 3 sets of 12. May take a little time I guess to get used to regular days of lifting. All part of the fun I sea.

Workout

Arm circles - 30 forward/30 backward

Incline BB press - 135 lbs x 12, 185 lbs x 10, 205 lbs x 6, 215 lbs x 4, 135 lbs x 12

EZ bar close grip (<5">) pullovers - 105 lbs x 4, 3 sets

Seated Arnie presses - 2×36 lbs x 8, 3 sets

Dips (head up) - BW x 6

Seated side lat raises - 2×10 lbs x 12, 3 sets

Stretching

Arms are pumped good!

Was scheduled yesterday but the Sunday w/o left me more sore than I expected. Anyway managed a couple pr’s on the squats and look forward to raising the weight and reps over the next couple months. I did cop out on the step ups. They sure seaMed harder than I remember especially after the squats. Those I will need to work on more. "ugh"

Workout

Warm up - about 5 minutes on the LTT

Squats - 205 lbs x 12, 275 lbs x 10, 325 lbs x 6, 335 lbs x 6, 345 lbs x 4

Bench step ups - 2×36 lbs x 6 each leg

Lying leg curls - 70 lbs x 7, 4 sets

BB good mornings (varied stances) - 95 lbs x 8, 3 sets

Stretching

Hard to focus knowing an hour after the w/o I will be outside doing the shovel thing in the snow. ha ha.

Unscheduled but wanted to get in some flat bench which I haven’t done in a while. Figured I was ok with legs tomorrow and chest again on Wednesday.

My strength is down some which is no surprise.
Sets were good though and I also did some butterflies which I had also stopped doing a few weeks back.
Found the pullovers a little hard but enjoyed them.
Finished off with some barbell front raise overhead which did a nice number on my shoulders.

Workout

Arm circles - 30 forward/30 backward

Flat bench BB press - 135 lbs x 12, 185 lbs x 6, 205 lbs x 4, 230 lbs x 2(half reps), 135 lbs x 12

Flat bench EZ bar pullover (close grip <5">) - 105 lbs x 4, 2 sets

Butterflies - 2×36 lbs x 8, 2 sets

Seated Arnie presses - 2×36 lbs x 6, 2 sets

Standing BB front raises over head (open grip) - 29 lbs x 6, 2 sets

Well I’ll just jump right to it here.

Workout

Warmup   10 min. LTT

Deadlifts - 205 lbs x 6, 255 lbs x 3, 305 lbs x 1, 315 lbs x 1

Front BB shrugs - 205 lbs x 12, 4 sets

Incline alt. DB curls - 2×36 lbs x 12, x 12 , x 8 , x 8 Total reps of both

Seated side lat raises - 2×10 lbs x 12, 3 sets

Stretching

Noticed grip failure on the deads. Expected but will improve. Done in less than an hour.

My traps were still a little sore when I went into the w/o but by the next morning I’m not feeling any real discomfort.
Changed things a bit this time knowing my strength would be down some and knowing it will be back in no time at all.
Played it by ear.
Tried a couple new things and I think on Wednesday when I plan chest again I am gonna try incline presses with dumbells.
In the end I had a nice shoulder w/o which was nice.

Workout

Arm circles - 30 forward/30 backward

Incline press - 155 lbs x 12, 185 lbs x 8, 205 lbs x 4, 185 lbs x 6, 155 lbs x 8

Seated Arnie presses - 2×36 lbs x 7, 3 sets x 6

Reverse butterflies - 2×10 x 12, 3 sets

Seated side lat raise - 2×10 lbs x 12, 3 sets

Arm circles - 20 forward/20 backward

Stretching

A good workout and another week of trying things slightly different before having things set to what I want to do.

Ok here we are finally. On deads I did not get the 325 lbs off the floor. No surprise but I will next time.
Left out the bent rows and did an extra shrug and tried the reverse preacher curl for the first time. Wow, that one gave me a nice pump. The forearms felt it most and I did notice that was a weak point this week … the grip.

So all I have to do is figure a way for the weight to sit on something when the the set is done and I’m laughing. I think I can switch my rest to the opposite side. I started with 85 lbs but only managed 2 reps that were not full so I dropped the weight a lot so as to get used to the exercise and the rest of the sets were FROM. Next time I’d like to do what Fitty suggests and finish each set with half reps at the top for each set.

A good workout considering a 12 day break.

Workout

Deadlifts - 255 lbs x 4, 285 lbs x 4, 305 lbs x 1, 325 lbs x 0

Shrugs - 205 lbs x 12, 4 sets

Reverse preacher curls - 85 lbs x 2 1/2 reps, 55 lbs x 8, 65 lbs x 6, 3 sets

Seated alternating DB curls - 2×36 lbs x 5 each arm

Stretching

Monday

Legs I hate this day so I thought get it done first.

- squats 4-5 sets - compound
- weighted bench step ups  - compound
- leg extensions - isolation - quads
- leg curls - isolation - hamstrings
- good mornings - isolation - lower back, hamstrings

Wednesday

Chest, triceps, shoulders A good day for upper body stimulation

- Arm circles - compound - shoulders, biceps, triceps, lats.
- Standing press  - compound -
- incline press  - compound - chest, triceps, shoulders.
- barbell pullovers  - compound - chest, triceps, shoulders, lats.
- dumbell seated Arnie press - compound - shoulders, triceps.
- dips - compound - triceps, chest, shoulders.

Friday

Back and biceps And this will leave a good break until legs again.

- deadlifts - compound -
- bent row  - compound - middle back, biceps, lats
- barbell front shrugs  - isolation - traps
- preacher or incline dumbell curls  - isolation - biceps

Now what I may do is every week change one or two exercises. I do keep the sets at 12-15 and stay around the 45 min. to 1 hr mark.
My goal is to just get in 8-12 weeks of disciplined w/o’s then take a week off whilst putting together a cut perhaps.

Nutrition is another thing I need more work on with the morning being one of the worst times. I am sometimes awake 4-5 hrs before eating my oats so I’ll be trying a shake within the first hour so my system has something in it.

Another is music and timing. I must workout when I’m alone in the afternoon with music.
Other wise my focus is lost too easily it seaMs.

I go as heavy as possible and the reps are at 6-8 but I wanna try for more reps on leg day like 12-15 at least with the squats.

Well I messed up the starting weight on the inclines. I was supposed to start with 155 lbs and after a harder than usual set discovered I had started with 185 lbs. So I went with that. I managed 225 lbs and even245 lbs on the incline press for the first time I believe. Although the reps were only partial I think I will stay with these numbers, at least the 225 lbs and work on ROM.
The pullovers were hard but I’m at the weight that is good. Next time I may add more. 10 lbs perhaps.
The DB Arnies were fine and those may also go up soon but only a couple lbs per dumbell.
I was running a little long with the workout but finished off with side lat raises which helped finish my shoulders.
I think next time the bodyweight dips will be back for a while at the end.
A good workout.

Workout

Arm circles - 30 forward/30 backward

Incline press - 185 lbs x 9, 205 lbs x 7, 225 lbs x 4, 245 lbs x 2, 135 lbs x 10

EZ bar flat bench pullovers - 105 lbs x 5, x 4, x 4

Seated Arnie press - 2×36 lbs x 6, 3 sets

Seated side lat raise - 2×10 lbs x 12, x 10, x 8

Stretching

Legs were sore after only a few sets which I wasn’t surprised about.
The leg extensions killed me but the lying leg curls were really good after ward.

Expecting some nice cardio tomorrow with snow removal so that will be fun I’m sure.
Few sets but it did take near an hour so work required there.

Was all I could muster today.

Workout

Squats - 205 lbs x 15, 255 lbs x 10, 285 lbs x 10, 325 lbs x 5

Leg extensions - 210 lbs x 7, 3 sets

Lying leg curls - 70 lbs x 8, x 8, x 6

Stretching

Lowered the weight and felt I didn’t fuel up well but the intensity was nice.
The chest and shoulders are looking good and the waist is down some which is nice.

Workout

Arm circles  - 30 forward/30 backward

Incline BB press  - 155 lbs x 12, 185 lbs x 8, x 8, 155 lbs x 4

EZ bar pullovers  -  95 lbs x 6, x 6

Butterflies - 2×36 lbs x 8, x 8

Seated DB Arnie press  - 2×36 lbs x 6, 3 sets

Seated side lat raises  - 2×10 lbs x 12, x 12

Stretching