NoWhereToRun’s BodyBlog

Day 20 was supposed to be my "Pulls" workout, consisting of the deadlifting portion of the powerlifting workouts.  However, due to a hiking trip that I took and utter exhaustiion, I took the day off.  I think it was necessary as I’ve been struggling to adequately recover.

Day 21 was scheduled to be my actual rest day, but I completed the Pulls workout in the morning and later did some plyometrics, cardio, and ab exercises later that night.

So the pulls began with a few warm up sets of deadlifts for 10, 6, and 3 reps.  Then came 2 sets of narrow stance deadlifts as well as wide stance.  And in the future I need to work on my form for the wide stance ones, I couldn’t get comfortable at all.  Maybe its just that I haven’t done them in a really long time though.

After that, I had seated cable rows, BB rows and lat pulldowns for the rest of my back exercises.

Finally, the biceps exercises followed with BB curls, which I did with 90lbs, surprising myself in my ability to complete the 10 reps required.  Next came seated DB curls and then my own addition of Machine Preacher curls.  They were done with a lighter weight, much like my reverse grip pushdowns.  After the second set my biceps were in too much pain to continue.  The workout was pretty taxing, and I’m feeling the effects on my lower back pretty heavily today.

I’m taking the next day off to re-evaluate my workouts and push my fitness in a new direction to help prepare for baseball.

So I mentioned previously that these 3 workouts were all powerlifting workouts that I used back a few years ago.  Something to note about that program is that there were ample rest days in between the workouts, were as now, I’m actually completing them in succession.

So today’s workout consisted of the bench press focus for powerlifting.  After stretching I started off with 3 warm up sets at 10, 6, 3 reps just as I did for squats.  Then I moved on to the working sets where I was surprisingly more capable of pushing the weight than i thought I would be.  This time I was benching 235lbs for 3×6 and except for a little stint during my last set, I had no trouble completing my reps.  In fact, after my first set I considered increasing the weight.  So this was an accomplishment for me, mainly because in the past I could barely complete 5 reps w/ 225lbs and all of a sudden I was pushing 235lbs with ease.

Anyways, then came a set of close grip presses for 8reps followed by a wide grip press for another 8 reps.

Following that were incline presses, and I remembered why I started doing these at the beginning of my workouts.  My strength for these were nearly drained due to the heavy presses at the beginning.  so 3 sets of 8 reps each for 155lbs (I’m usually up around 185lbs).

Then came cable flyes, skull crushers and rope pushdowns.  That normally completes the workout, but since arms are the current symbol of power that I’m working on, I added another triceps exercise with reverse grip pushdowns (single handed) for 3×15.  I decided to drop the weight drastically and focusing on squeezing as hard as possible.  I have to say it was a nice touch as I was screaming for each set to finish.

The following 3 workouts follow a power lifting style workout that I used a few years ago that got me some great results.  They’re also fairly quick and fun to do considering all the heavy weight you get to push around.  So this workout consisted of thighs and calves, mainly focusing on squat strength.  *Note that the powerlifting workouts focus on the big three: squats, bench press, and deadlifts.

So the workout starts off with some stretching and then further warm ups with leg extensions to help get the blood flowing around the knees.  In fact, it was because of this workout that I now always warm up with leg extensions before any leg workout that I do.

After that its a few warm up sets of squats, slowly building up to my working sets.  In this workout I go for 3 sets for 10, 6, 3 reps gradually building in weight, but staying under my working weight.

So when I got to my working sets I completed 3 sets for 6 reps at 255lbs.  I was very pleased with my self in my ability to do this.  It hasn’t been that long since getting back into squatting and I’m already back to where I was.  Then came close stance and wide stance squats, which at this point were pretty difficult due to my lower back feeling to fatigue from the previous squats.

I completed 2 sets of each exercise with 195lbs.  Then I moved into lying leg curls for 4 sets then moved to the leg press for 3 sets, which were surprisingly easier than I thought they would be.  In fact, I’m considering an increase in weight for my next leg workout.  Then back to leg curls for some lighter sets and finally moving on the calf raises both standing and seated.

Whats nice about this workout is that you move pretty quickly from exercise to exercise after you’ve completed the main focus of the workout (in this case squats).  Many exercises only require 2 sets.  I find this to be good for the mind as well, because I push a little bit harder, with more weight, knowing that I don’t need to conserve energy as much.

Today’s workout was the start of a new phase which I’ve dubbed "Symbols of Power" meaning the symbols of power in society represented by the various body parts.  For instance, big arms, big chest, wide shoulders.

So the first symbol I chose was big arms.  So for now I’m focusing on arm training as a part of my other workouts.  And today’s workout featured shoulders and arms.  Each set consisted of a superset of a shoulder exercise paired with either a biceps or triceps exercise.  And what I determined matched the various muscle groups most efficiently was pairing lateral lifts with biceps, and pressing motions with triceps (which I think proved to be correct).

Therefore I began a super set of seated side raises w/ seated alternating curls (3×10/10).  Then came DB shoulder presses w/ overhead extensions (3×10/10).  Next was the Lat Raise w/ BB curls (4×8/8).  At this point my shoulders were in constant pain.  And I learned how much they come into play when stabilizing the arms during their isolation exercises.  Overall I think I nailed the workout pretty well…or maybe it got the best of me.

Next came Behind the Neck Presses w/ French Presses (3×10/10).  Following this was a tri-set of the bent lateral raise, DB preacher curls, and DB kickbacks for 3×10/10/10.  This was the worst part of the workout, especially considering I already felt physically defeated at this point.  Anyways, life goes on and I ended the day with a superset of Cable Curls w/ Pushdowns (with a bar) for 3×12/12.

The supersets have been really gruesome thus far in my training and have proven to be extremely demanding; but whatever it takes to get that perfect physique I’ll do it!!

These days were xmas eve and xmas and I planned my workouts accordingly to use these to days as ample and much needed rest days for my badly damaged body.  The holidays were great and I’m glad I took the time off, it looked like I grew when I hit my next session.

The morning portion for today was supposed to be a nice run around my neighborhood.  A bit lengthy but one that I’ve done before and actually enjoyed.  However, I’ve had trouble finiding the motivation in the mornings to do these morning workouts.  But I’ve tacked on some cardio at the end of my workouts to slightly make up for my poor efforts.

So the evening workout went as followed: Warm up on the Flat Bench Press for some lights sets at 3×12,8,4 reps.  Then continuing my efforts to increase my incline strength I moved on the Incline BB Presses.  I had 4 sets with a set of 12reps and then 3 more heavier sets @ 8 reps a piece.  Then it was back to the Flat bench for 3×10 and then to the DECl. Bench for 3×10.  At this point my front delts were more taxed than the rest of me and I got a weird ripping sensation in my triceps during the 2nd set of my flat bench and throughout the rest of the workout.

Then it was back to the flat bench for some close grip presses (I was more than done at this point).  But of course I still had dips 3×10 and Cable Crosses 3×12 and Seated Side Raises 4×10.  Of course it was not enough and proceeded to attempt 3 sets of leg raises and 3 sets of V-ups to make sure the job was done.

What was especially nice about this workout was the incredible pump that I got in my chest.  For a while I had been having good chest workouts, but wasn’t getting a full pump in my chest.  So I think the increased rep count for this workout really helped to accomplish that which felt really good.

This day I scheduled two weight training workouts in an effort to help promote growth in my arms.  So the morning consisted of a biceps, forearms, traps, and abs workout; mainly focusing on biceps.  The morning started off with 2 sets of concentration curls, and 2 sets on the Ab Lounge.  I followed this up with BB Curls and BB Preacher curls.  Then came 2 more sets on the Ab Lounge. The last biceps exercise was Cable Curls for 3×8.  To finish up my workout with Cable Shrugs, Wrist Curls (which I superset forward and backward) and the Ab Lounge.  It was good.

In the evening I had a leg workout.  Warmed up with leg extensions and light squats as usual.  And today I was seeking to determine my squat max.  The estimate came out to be 300lbs, which I had my doubts when I first saw it.  So I gradually increased the weight and maxed out at 295lbs.  So it was pretty close I feel.  However I was a little hesitant and reluctant to try it just due to the danger of having that kind of weight snap my knees or back.  But it should be up above 300lbs very soon I would imagine.

The rest of the workout followed with heavy Hack Squats, leg curls, BB Lunges, Stiff Legs, and the Leg Press superset with Calf Press at the end of it.

To wrap things up I completed seated calf raises for 3×15 and standing calf raises 3×12 with a pathetic attempt at a 1 mile run.  I think I managed to jog for 1/2mile.  I can’t believe how taxing these workouts have been, but I guess thats a good thing.

Okay so after the brutal leg workout and 6 days without rest, I was dying and very low on energy, so I had a much needed rest day; which went by all too fast.

So day 12 was supposed to be the first day that I began morning workouts, consisting mostly of leg work/cardio exercises.  there was supposed to be full plyometrics with sprints and ab work, but due to the extensive ice skating session the night before, it was skipped…not to mention my parents dishing out obligations that get in the way of training.

Anyways, the workout begain with 50 pull-ups, which absolutely murdered me from the start.  Then came BB rows followed by lat pulldowns superset w/ underhand grip lat pulldowns.  Those were extremely tough and I finally got a taste of what I have been putting my clients through when I have them do that as well.  Then came the bent lat raise superset w/ DB shrugs, not too bad but my grip was completely taxed at this point.  Finally a break came when I read the Behind the Neck Presses for 3×15.  Then came the last superset of triceps pushdowns with a bar, using both overhand and underhand grips.

Finally, as I felt that today’s workout did not include enough back work, I finished the day with cable rows for 3×10.  Brutal day.  My body was quite fully recovered from the rest day either.

This workout was completely different than my usual leg workouts.  For starters, my warm-ups consisted of some dynamic stretching on top of the static stretching that I religiously complete before beginning my workouts.  So I always warm up my quads with leg extensions, but this workout I added Ham Curls into the mix.

Then the hard stuff came: 5 sets of weighted lunges across the room straight into 30 jumps as soon as I reached the length of the room.  After completing the 5th set I was already begging for mercy.  Then came some more Leg Ext. and Ham Curls [this time as heavy working sets].

After that I needed to complete 5 sets on the Hack Squat for 10 reps a piece.  I have never experienced a leg workout like this.  It was a great change of pace, but also very brutal.  Anyway, I had 5 sets on the seated calf and then 4 more on the standing calf before calling it quits after barely running 3/4 mile on the treadmill.  I was destroyed, god where do I get these workout ideas.

So I’ve been behind in filling in my posts, and seeing as how I have nothing else to do right now, I’m going to begin catching up.

So Day 9 marks the beginning of PHASE2: BARBARIAN    which includes more power exercises and starts incorporating supersets into the workouts to increase intensity.

This workout was a chest-shoulder combination day, with a little bit of biceps in there as well.  Okay so I started off with DB presses superset w/ DB Flyes.  This was amazingly taxing and I recommend anyone to give it a try.

Then I moved over to standing behind the neck presses superset w/ DB Alt. Curls.  Again, when lifting as much as possible, the supersets are extremely exhausting.  I followed this with DB Incline Presses superset w/ Bent Laterals (at this point I was begging for the workout to be over).  Next came and close-grip incline press superset w/ Incline Flyes which damn near killed me.

Finally some relief came (relative to everything else) when the BB curl superset w/ Dips was ready to be completed.  To complete the workout I did 2 sets of my famous "Tri-Cry" ab workout.  Which after the first set my abs almost cramped up on me! Bleh.  Good workout!