PastorMan’s BodyBlog

I’m out of town on Monday so I had to get in a chest workout tonight.
Barbell Bench: 225lbs x 10; 245lbs x 5; 225lbs x 7
Incline Dumbbell Presses: 70 pounders x 7; 65 pounders x 7; 60 pounders x 8; 55 pounders x 10
Decline Dumbbell Presses: 90 pounders x 8/7/7/6
Incline Dumbbell Flyes: 45 pounders x 10/10/8/6
Felt Very Strong Tonight!!!

Friday is Gun Day in my shop. Did a series of 4 supersets for Bi’s/Tri’s then finished with a superset drop set for a finishing pump.  Here it is!
Standing Barbell Curl: 95lbs 3×10 superset with Close Grip Bench:185lbs 2×8; 155lbs 1×12
EZ Bar Cable Curl on Smith Machine: 50lbs 3×10 superset with Rope Pressdowns: 50lbs 3×10
Incline Dumbbell Curls: 35 pounders 3×8 superset with Weighted Bench Dips: 4 plates 2×12, 5 plates 1×10
Standing Dumbbell Hammers: 35 pounders 3×10 superset with Overhead Ext. on Smith Machine 50lbs 3×10
Final Pump: Standing Dumbbell Curls drop set 35s x 6, 25s x 6, 20s x 6, 15s x 8 superset with…
Vertical Dips with 45lb plate 20x then dropped the plate and did bodyweight 15x.
Whew my arms are wasted. Time for my protein shake.

After a 3 day personal retreat up in the mountains I came back home and immediately went out to my shop & hit the delts.

Power Cleans to warm up the entire body, 135lbs 3×8 then moved to…

Barbell Bench Press, 135lbs 3×8 followed by

Seated Dumbbell Presses, 60 pounders 1×8, 55 pounders 3×10

Front Dumbbell Raises, 20 pounders 3×10

Lateral Dumbbell Raises, 15 pounders 3×10

Dumbbell Shrugs, 100 pounders 3×10

Still doing the M&F 25% stronger program.

Chest: Barbell Bench, after several warm up sets, 235 lbs 4×6, then Incline Dumbbell Presses 60 pounders 2×10, 65 pounders 1x 6, followed by Decline Dumbbell Presses 95 pounders 1×8, 90 pounders 2×8 and finished chest day with Incline Dumbbell Flyes 45 pounders 3×10.

Back: Pullups, Bodyweight plus 45 plate 1×8, Bodyweight plus 35 plate 1×8, Bodyweight alone 1×15; Bent Over Rows 135 lbs 3×10, T-Bar Rows 225 lbs 2×10, 250 lbs 1×10; finished back with Straight Arm Pulldowns 50 lbs 3×10.

Abs: 15 minutes straight of a variety of ab exercises.

Awesome Day!

Friday is Gun Day! Got together with my friends and hammered the arms. We are using the M&F 25% stronger program this month.

Bis: Barbell Curls (after some warmups) ended with 95lbs 4×7, Dumbbell Preacher Curls 35 pounders 3×10 each arm, EZ Bar Cable Curls 60 lbs 3×10, finished with Dumbbell Hammer Curls 35 pounders 3×10.

Tris: Incline Barbell Bench Press (after some warmups) 185 lbs 4×7, Skull Crushers 85 lbs 3×10, Rope Pressdowns 50lbs 3×10, finished with Dips to failure…did an all time high (post workout) of 55 dips.

ABs: Did 14 minutes non-stop of various ab exercises.

Arms were PUMPED UP!

Pumped!  I was so pumped all day that after errands, chores, car repair and dinner I decided to go out to my shop and get in a second chest workout of the week. Didn’t do my normal routine but lifted pretty heavy (for me anyway).

Barbell Bench: 225lbs 1×10, 245lbs 1×4, 225lbs 1×7

Incline Dumbbell Press: 60 pounders 1×10, 65 pounders 1×8, 60 pounders 1×8

Man it felt good to get that short extra lift in!

Shoulders!  After returning from a short 3 day getaway with friends.  Got to go sailing for my first time! I unpacked & headed out to my gym i.e. shop for a shoulder workout.  Shoulders have been my weaker areas & I am trying to bring them up. So…

Seated Barbell Press: 135lbs. 4×8/7/6/6; Followed by Seated Dumbbell Presses 3 sets, 55 pounders x 10, 60 pounders x 8, 55 pounders x 10. Then I went to Front Dumbbell Raises, 20 pounders 3×10 each arm and finished with Bent Over Dumbbell Lateral Raises 20 pounders 3×10. It was a good workout.  On a sad note, all this running around to different locales, eating out and not drinking enough water has not been good for my abs.

This morning was arms. In search of bigger guns.
Bi’s: Barbell curls 95lbs 3×8, Dumbbell Preacher Curls 35 pounders 3×10/8/6, EZ Bar Cable Curls 55lbs of plates+aparatus 3×10, finished with Dumbbell Hammer Curls 40 pounders 3×10.

Tri’s: Close grip bench press 185lbs 3×10/8/6, Skull Crushers 85lbs 3×10/8/8, Rope Pressdowns 50lbs of plates+aparatus 3×10, finished with weighted dips 90lbs 1×8 45lbs 2×15/12.

Final pump: Standing dumbbell curls..ran the rack with 35s then 25s then 20s each to failure.  Followed immediately by 35 bodyweight dips. I usually can get 50, but wasn’t feeling strong today.

Tonight was Legs & Shoulders!

Legs: Began with Power Clean to warm up 135lbs 3×8. Next was Deadlift 225lbs. 2×10 then 285 2×6. Ended with Barbell Squat 225lbs 4×8.

Shoulders: Began with Barbell Press 115lbs  2×10 then 135 2×6. Next was Dumbbell Press 50 pounders 1×10 then 55 pounders 3×7/9/7. Next was Arnold Press 40 pounders 3×8. Finished Shoulder day with Front & Lateral Dumbbell Raises 20 pounders 3×10.

Good Lifting Day!

Just returned from a short getaway to Lake Chelan last night and immediately went out to my shop to hit the chest again. Trying to use this month to work each major muscle mass twice a week while staying lean in spite of all the junk i’m eating on vacation.  This is tough! Will see if I made any gains by the end of August.

Chest Routine was the new M&F 25% stronger program.  Will do Legs and Shoulders tonight.