OneO’s BodyBlog

LT = last time TT = this time RP= rest pause SS = Straight sets
Static = static hold @ 20 secs duration

Biceps =
cable curl LT 150×16RP , TT 150×20 RP (+4 rep gain)

Forearms =
Overhand curl LT140×20 SS, TT 150×16 SS ( +10 LBS )

Calves =
Donkey LT 8 x 580 SS , TT 8 x 580 SS ( up for 1 slow neg for 5 , hold stretch for 15 secs ) ( no gain , EXTREMLY difficult .)
Hams =
Seated legs LT 180×20RP , TT 200×20RP , 20 sec static ( hams are REALLY getting strong fast , appears i was not pushing them hard before )

Quads =
Hacks LT 335×8SS ,W/M 285×20 SS , TT 355×14, W/M 300 x 20 SS
( legs are so sore i cant get out of a chair without handrails . Good times)
extreme stretch ….

OVER ALL RATING : 7/10
Highs : Legs are pretty steady in gains , esp hamstrings , calves are getting really big and cut .
Lows : biceps , as always weak link , but still gaining so no complaints

OF NOTE :
Back on regular schedule . looking forward to having a rest day thursday , very sore (DOMS ) in quads , hams and calves .  Did 30 mins on elliptical this morning (empty stomach) to try to blow some of the latic acid out . Really pushed through , fast paced , high intensity today due to time constraints .

Here we go : 

LT = last time TT = this time RP= rest pause SS = Straight sets
Static = static hold @ 20 secs duration

Chest =
Bench  LT 225 x 12 RP TT 245 x 20 RP ( +20 LBS ,+8 reps . chest felt real strong , shoulder was very stable, will go up 20 lbs for next round  )

Shoulder =
Dumbell press LT 120 x 16 RP , TT 130 x 22RP ( +10 lbs , +6 reps , trying to maintain shoulder Stablity , so going up in LB’s  very slowly )

Triceps =
Close Grip Decline LT 225 x 11 RP, TT 245 x 10 RP ( +20 lbs , very ,  very brutal, right at failure at 6, gutted out 4 more )

Back Width =
Rack pullups  - cant do em,  will have to sub in some other width exercise, pullups of any sort demo my left shoulder. 

Back Thickness =
Rack Deads LT 275×12 SS , TT 315 x 8 SS followed by 225 x 16 SS

extreme stretchs …. may try to sneak in some late night cardio tonight, depending on what the fiance is wearing when i get home

OVERALL RATING : 9/10
highs : very strong, very intense, very focused . weights continue to rise, reps staying close to the same or going up .  3rd day in a row training heavy and still crushed my log book .
lows : ANYTHING to do with wide grip pullups , or rack pullups causes intense pain ( not the good kind neather ) have to research something that i can do to train but not strain.

back on track , feeling strong….

OF NOTE : mondays workout happened on tuesday ( usually cardio day) due to schedule ( new baby )  .  will be back on schedule WED. 

here we go : 

LT = last time TT = this time RP= rest pause SS = Straight sets
Static = static hold @ 20 secs duration

Biceps =
EZ curl LT 13 x 115rp  , TT 16×115 ( +3 reps )

Forearms =
Reverse cable curl  LT 13×140 SS  TT 14×150 SS  ( +1 rep ,+10 lbs )

Calves = LT 8 x 785 TT 10 x 785 SS ( up for 1 slow neg for 5 , hold stretch for 15 secs ) TT 10 x 785 SS ( owie , + 2 rep gain) BRUTAL , calves felt like the skin was gonna rip 

Hams =
Lying leg curl LT 18x 100 RP TT 16 x 140 (+30 lbs ,- 2 reps )

Quads =
Squats  LT 245 x 12 SS TT 285 x 8  Widowmaker LT 155 x 20 TT 185 x 20 SS ( + 40 lb squat  + 30 WM  ) Hard to really push squats w/o a regular lifting partner.:(

extreme stretch

OVERALL RATING : 7/10
Highs :  Beat the log pretty stoutly, went up in all my weights , Legs are DEAD tired ( 24 hours later ) today . Calves and Quads are really starting to shape up nicely
Lows : Beat the log pretty stoutly ( leads me to think mebbe i set my baselines too low ) gonna have to rethink having free squats in my next blast due to lack of consistancy of spotters . Id really like to push my squats , but its the one exercise that i cant tell when im getting ready to 100% fail . Biceps continue to be my weakest bodypart in terms of mind-body connection ,but im following the program as written and i have to admit im growing.

time to challenge the log book …
LT= last time TT= this time , RP = rest pause , SS= Straight set

Chest =
incline LT180 x 17RP , TT 225 x 12 RP ( 45 LB weight improvement , minimum reps)

Shoulders=
Smith press LT 180 x 18 RP , TT 200×12 ( 20 LB improvement , min reps )
static hold 20 secs

Triceps =
Weighted Dips LT BW +45 x 18 RP , TT BW + 65 x 14 ( 20 LBs improvement )
Static hold 20 secs

Back width
Behind the neck pulldown LT 200 x 16 RP, TT 200 x 16 RP (shoulder is still bugging me , so no improvement . will go 1 more round on this and change if no weight/rep gain next round )

Back thickness
Rack Deads LT 225×12 SS, TT 275×8 ,( 50 lb improvemnt , min reps ) followed by 185 x 20 rep set

Extreme stretch , No cardio due to time constraints .

I won this round , beat the log book on 4 of 5 exercises .

Over all rating - 9.5 / 10
great workout , very focused and intense, feel great , very tired but feel like I worked
highs- went up on almost everything, VERY strong today , used good form and stayed safe.
Lows - Ongoing shoulder issues effecting wide grip back exercises .

Best round of DC style training yet. loving it

Rested on thursday , no cardio

 Bicep =

Cable curl  150 x16 ( bicep remains very spotty , hard to get any sort of pump)

Forearm =

Overhand curl  140×20 RP ( good pump )

Calves =

Donkey 580×7  @ 1up , 5 down , 15 sec stretch at the bottom count

Hams =

Seated Leg Curl 180×20 RP ( good work , very exhausted at end )

Quads=

Hacks 335×8 followed by 285×20 widowmaker ( great leg day , totally wiped , couldnt get off the hack due to leg shakes )

Extreme stretchs , no cardio due to leg fatigue

Over all rating 8/10

Lows  - Biceps ….. hate em , they hate me … meh

Highs - good leg day , great stretchs, blew up calves ,quads and hams

took 2 days rest and  will start MONDAY attacking baselines …

bad day ,
 started out having to take the fiances dog to the vet to get put to sleep ( im a huge dog person so this upset me greatly)

due to the above . had to redo my workout to go after work , at 1045 pm , really threw me off time/food wise .

Chest =
flat bench - 225×17 rp ( this will change to flat DB next round , too much stress on my shoulder , and i cant afford a injury ) My PB is 405 x 4 on flat bench so that will tell you how much my shoulder is hurting atm
Shoulders=
Dumbell press
65×13 rp ( not bad , will be able to grind this out with much more weight w/spotter)
Triceps=
Close grip decline 225×17rp ( triceps remain my strongest bodypart)
Back Width =
failed on this 100% , will be adding in a new exercise that doesnt stress my shoulder ( pullups KILL it )
Back thickness =
hammer high row ( changed from t-bar row )

360×6 SS
270×14 SS , static hold for 20 secs .
extreme stretch. no cardio due to time constraints

overall rating 2/10
highs - triceps remain very strong
lows- everything else . pretty much going to have to change my chest , back width  , back thickness execises due to shoulder pain .

Just a shitty day , but it happens , will just regroup for friday , and forge onward  having the dog get put down really upset me .then having to train late night and rush due to gym closing pretty much sealed the deal
so upwards and onwards .

"life is what happens to you when your busy making plans "

45 mins cardio empty stomach

20 mins precore @ 11 Cals burned 250
15 mins stairclimber @ level 4 cals burned 171
15 mins treadmill @ 10% incline @ 3 mph

legs are pretty spent from leg day yesterday , but was able to tough it out .

im liking being able to have at least 2 days a week devoted to cardio .

Forearms =
reverse cable curls 13×140 Rp ( need to bump up weight +15 minimum NT)
Biceps =
EZ curl bar 13×115 RP ( very uncomfortable on the rear shoulder , not sure why)
Calves =
Standing precore supersquat 8 x785 @ 1 sec blast up ,5 sec neg , 15 sec hold on the bottom , rinse and repeat to failure
Hams =
precore lying leg 18 x 100 . w/ 20 sec static hold at failure point
Quads =
Squat 245×12 followed by Widowmaker@155×20 ( my spotter failed to show up today so Squat wasnt anywhere what it needs to be )

extreme stretchs & 25 mins precore @ 11 cals burned 310
workout rating 6/10
Highs - calves took a pounding as well as hamstrings . squat form is feeling really stable . Will really push it next time (with spotter)
Lows - Biceps continue to just suck , NO mind-body connection at all , will continue to push through it however . Was very upset my spotter didnt show up for squats ,was VERY intent on blowing up my quads .

hammmys are sore as hell , bicep while not sore is pretty pumped. calves are blown up . My intent on starting this style of training is to boost my focus and intensity , which ive been able to do . And to build Accountablity in my training progress . im giddy coming to the gym for the first time in a while .
sleeping great and ALWAYS hungry now.

it feels good to be excited about training agian . loving the brutal workouts